The tables below contain food sources you can eat to help boost your energy level.

Hints ( sugar is an energy killer, discontinue the using of sugar. Chromium will help you curtail your craving and it also gets the metabolism moving. Kill the sodas and drink more water and tea (ginger aid in digestion of food, green cleanses). NO SUGAR.

Magnesiium need in both adults and children. Adults need 310 to 420 mg/ day and Children need 130 to 240 mg/day.
Magnesium is needed for energy production.bone, protein, , activating B vitamins, relaxing nerves and muscles, clotting blood, and making new cells

Insulin secretion and function also requires magnesium. Magnesium also assists in the absorption of calcium, vitamin C and potassium.

Deficiency may result in fatigue, nervousness, insomnia, heart problems, high blood pressure, osteoporosis, muscle weakness and cramps.

Adults should get 150 mcgs per day.

The children’s recommendation for iodine is 70 to 150 mcg (that is micrograms).
Iodine helps regulate the rate of energy production and body weight and promotes proper growth. It also promotes healthy hair, nails, skin and teeth.

In countries where iodine is deficient in the soil, rates of hypothyroidism, goiter and retarded growth from iodine deficiency are very high.

In developed countries, however, because iodine is added to table salt, iodine deficiencies are rare.
Fruits grown in iodine-rich soils contain iodine.
Vegetables grown in iodine-rich soils contain iodine.
Nuts grown in iodine-rich soils contain iodine.

1.2 mg for adult males and 1.1 mg for women - 1.5 mg if lactating.

Children need .6 to .9 mg of B1/thiamine per day.

Vitamin B1/thiamine is important in the production of energy. It helps the body cells convert carbohydrates into energy. It is also essential for the functioning of the heart, muscles, and nervous system. Not getting enough thiamine can leave one fatigued and weak.

Note: Most fruits and vegetables are not a significant source of thiamine.
Watermelon
Peas
Avocado
No nuts contain a significant amount of vitamin B1.

16 mg for adult males and 14 mg for women - 17-18 mg if pregnant/lactating.

Children need 9 - 16 mg of niacin per day.
Niacin assists in the functioning of the digestive system, skin, and nerves. It is also important for the conversion of food to energy.

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