Your body reacts to different foods in different ways. Some foods are naturally able to provide us with more energy and those are the foods most of us crave. This is true especially if we can increase energy while maintaining or decreasing calories. While finding out which foods have which vitamins and which vitamins serve what purpose in the body is a full semester college course, you can get a general idea of what works. Many times, the same foods which boost our energy also manage to boost our moods!
Carbs: Now, that IS a four letter word for many fad dieters out there, however, carbohydrates are essential for boosting energy and mood. In fact, our bodies prefer carbs as a source of fuel. Carbs also raise serotonin levels which increase our moods. Be sure you are consuming smart carbs though and not sweets. Lean toward whole grain breads, brown rice and whole grain cereal. The body absorbs whole grains slowly so it keeps the blood sugar and energy levels on an even keel.
Nuts: Almonds, Cashews and other nuts are rich in protein and also have magnesium. Magnesium helps to convert sugar to energy. Magnesium can also be found in Halibut and whole grains. Brazil nuts give us a big dose of selenium which is a natural mood enhancer. It is also found in meats, seafood, beans and whole grains.
Meat: Staying with lean meat is your best bet. Skinless turkey and chicken as well as lean beef and pork are great sources of protein which also gives us healthy amino acids. One in particular is Tyrosine. This amino acid increases levels of norepinephrine and dopamine which help you feel alert. B-12 is also provided which can help with insomnia.
Fish: Some fish, such as salmon give us a lot of omega 3’s which guard against depression. They also help heart health. Other sources of Omega 3’s are Leafy green veggies.
Greens: Spinach, romaine lettuce (as well as legumes, nuts, and citrus fruit) are wonderful sources omega 3’s, and folate.
Fiber: Fiber helps to slow digestion which keeps energy and blood sugar levels steady. Good sources of fiber are whole grains, fruits, veggies and beans.
Fresh Veggies and fruits: These have a lot of water, which help keep us from dehydrating. Other foods that contain water because they swell when hydrated and cooked are pastas and oats.
Caffeine: Caffeine, which is found in coffee and tea, is a great temporary energy boost. It quickens the metabolism and improves focus and energy. Be sure not to drink coffee within 6 hours of going to bed, or you may lose sleep!
Chocolate: Choose the dark chocolate and you are actually doing your body a favor. This is thanks to caffeine and the bromine.
Tips: Never skip breakfast and try to eat many small meals throughout the day instead of 2 or 3 large meals. This keeps everything steady in the body so your energy level stays level as does your mood.
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