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Did you know that March is National Nutrition Month? If you’re like me, you’re always looking for foods that can boost your mood and energy level, so this week, I set out to find some win-win foods to add to my diet. These are foods that can improve your overall health and give you more energy.
Drink Your Milk
A glass of skim milk contains vitamin B12. This vitamin can prevent depression and even fight off fatigue. Liver, fish, crab, bran cereals, cheese, and eggs are other foods with vitamin B12.
Eat More Fish
Many types of fish, including salmon, tuna, herring, halibut, and sardines, have omega-3 fatty acids. Omega-3 fatty acids contribute to the health of your heart and can boost your mood in the bargain.
Enjoy a Cheesy Snack
Vitamin D is just one of the many nutrients in cheese. Vitamin D can prevent depression, help with seasonal affective disorder, and ease PMS. If you’re looking for other foods with vitamin D, try eating some egg yolks, liver, or salmon.
Peel a Banana or Two
Foods high in potassium can provide you with energy you can draw on throughout the day. In addition to bananas, other foods high in potassium include sweet potatoes, acorn squash, avocados, and spinach.
Eating a handful of cashews, hazelnuts, or almonds in the afternoon can help you maintain your energy level until dinnertime. The magnesium in nuts changes the sugar in your body to energy.
Have a Side of Asparagus
Asparagus can provide you with tryptophan, which increases serotonin in the brain. Serotonin helps keep your moods balanced. Plus, asparagus contains folate that can also boost your mood.
Nibble on Some Dark Chocolate
Enjoying a small piece of dark chocolate gives you a supply of iron and magnesium. These two nutrients boost your energy level.
Eat Oatmeal for Breakfast or Anytime
Oatmeal is high in fiber and protein. It can keep your energy up throughout the day while stabilizing your blood sugar. Make sure to read the ingredients on the box to avoid brands with too much added sugar.
Enjoy a Bowl of Beans
You don’t have to eat a bowl of plain beans to get the fiber, carbohydrates, and protein that provide you with lasting energy. You could have a bowl of black bean soup, chili with kidney beans, or a delicious black bean salad with a twist.
Sip a Refreshing Cup of Green Tea
You may avoid drinking tea because you’re worried about the caffeine. But green tea has a mixture of caffeine and L-theanine that supplies you with energy without making you a nervous wreck. Try brewing your green tea yourself to avoid added sugars found in some store-bought brands.
Drink Water Every Day
Dehydration can make you feel fatigued and devoid of energy. Water refreshes you and renews your energy. The amount of water you should drink each day depends on your age and activity level. Generally, men age 19 and older should have about 16 cups of water per day. Women who are 19 and older should have 11 cups per day. Remember that you’re also getting water from foods and other types of drinks. I drink a glass of cold water right after I get up in the morning: It makes me feel more alert and starts my day off right.
Dip Your Fruits and Veggies in Hummus
Hummus is made with chickpeas, supplying you with protein and fiber. These two nutrients increase your energy level in a balanced way. Carrots, celery, pears, and apple slices are just a few of the healthy snacks you can pair with a couple of tablespoons of hummus.
Prepare a Cup of Nonfat Yogurt and Granola
Mix nonfat yogurt with a tablespoon of granola and you have a delicious, energy-boosting snack. This treat is protein-filled, supplying you with energy that lasts.
Try a Banana and Peanut Butter Combo
If you eat a half of a banana and a tablespoon of peanut butter, you are consuming the protein and natural sugar you need to sustain your energy level through the morning or afternoon. I like to cut half of a banana lengthwise, spread peanut butter on it, and put the other half on top to create a sandwich. Yum!
Have Some Dried Fruit and Nuts
A quarter-cup of dried fruits such as raisins or cranberries mixed with cashews or almonds can give you lasting energy. This snack has just the right amount of fat and protein to provide you with an energy boost minus the letdown.