Forget the energy drinks, supplements or packaged sports bars; get your zip from naturally energizing foods. Try these five to get extra oomph every day.
1. Whole-wheat bread
The body’s primary source of energy is carbs. Whole grains burn off slower, giving you longer-lasting vigor. They also contain loads of B vitamins, which work together to boost energy and your metabolism.
Other whole-grain sources: Whole-grain cereal (such as raisin bran or shredded wheat), brown rice and oatmeal. Kashi makes great whole-grain hot and cold cereals that we love.
2. Strawberries
Need an immediate burst of energy? Have a handful of strawberries. Strawberries also contain fiber, which helps your body more slowly absorb the carbohydrates you eat. Fresh fruits make a great mid-afternoon snack, especially for that 3 p.m. slump.
Other energy-boosting fruit: cherries, apricots, just about any fresh fruit will give you a lift.
3. Broccoli
One cooked cup of broccoli actually contains as much vitamin C as an orange.
Why is that vitamin important? Well, an Arizona State University study found that 1 in 3 women were not getting enough in their diets. After upping their intake to 500 milligrams a day, they reported feeling better and more energized.
Forgo vitamin C supplements and just up your broccoli snacking or sides. (This applies to men, too).
Other vitamin C-packed veggies: cabbage, radishes and spinach.
4. Pork
To keep energy levels constant, you need to get enough iron. Unfortunately, iron is the most common nutrient deficiency. This mineral helps transport oxygen to wherever your body needs it by hooking onto red blood cells.
Common iron-deficiency symptoms? Low energy and fatigue.
Not only does pork contain iron, it’s also a good source of thiamine and niacin and other B vitamins that are crucial to metabolism. Choose lean cuts of pork, such as tenderloin and pork chops — higher-fat foods can weigh you down and make you sluggish.
Other lean proteins: beef tenderloin, chicken breast and shrimp.
5. Water
Our bodies are two-thirds water. Water helps control body temperature and digestion, and, we need it to produce energy. Even slight dehydration can make you tired.
Classic recommendations say eight cups a day, but this can vary per person. Keep a glass by your side and sip away all day.
And don’t count out food as a source of water; eating foods with high water content (fruits and veggies, especially) count toward your daily water needs.
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