Energy foods

Boosting Your Energy Level through Diet

Magnesium, Iodine, Vitamin B1/thiamine, Niacinare said to be key ingredients needed to raise our energy level daily. Each one is important and play a significant roll in raising and maintaining an optimal energy level each day. Feeding the body these types of fuel and riding your shelf of the junk and processed foods should help improve your energy.

The removal of sugar should help improve your energy level quit a bit. Sugar which is an energy killer. Since most foods contain surgaqr as an enhancer, it is almost impossible to remove this from the diet, Chromium is said to help curtail sugar craving and it also gets the metabolism moving. It best to remove sodas from the diet and drink more water and tea (ginger aid in digestion of food, green cleanses). NO SUGAR.

To help optimize the human body, one should include these supplement which are found in many food sources, namely fresh locally grown or organic fruits, nuts, and vegetables. If you are feeling poorly most days, ask yourself if you're feeding your body with the essentials in order to function at an optimal level. The tables below contain food sources you can eat to help boost your energy level.

Magnesium

Magnesium is needed for energy production, bone formation, 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. magnesium is needed in both adults and children.

Adults need 310 to 420 mg/ day and
Children need 130 to 240 mg/day.

Fruits:
Kiwi	Bananas	Tomatoes	Blackberries	Strawberry	Orange
Vegetables:
Avocado	Artichoke	Peas	Squash - summer	Potatoes	Corn	Spinach
Kale	Broccoli	Squash - winter	Sweet potato
Nuts:
Brazil Nuts	Cashews	Almonds	Pumpkin Seeds	Pine Nuts/Pignolias	Peanuts	Walnuts
Macadamias	Pecans	Pistachios	Sunflower Seeds	Filberts/Hazelnuts	Chestnuts

Niacin

Niacin is important for the conversion of food to energy it assists in the functioning of the digestive system, skin, and nerves. As you can see below, there are many sources of Niacin show in the list below.both adults and children.

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.

Fruits:
Kiwi	Bananas	Tomatoes	Cantaloupe	Watermelon	Peaches
Vegetables:
Avocado	Artichoke	Asparagus	Avocado	Broccoli	Carrots	Corn
Green Pepper	Lima Beans	Peas	Potatoes	Sweet potato	Squash - summer	Squash - winter
Nuts:
Brazil Nuts	Almonds	Chestnuts	Peanuts	Pine Nuts/Pignolias

Vitamin B1/thiamine

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. Most fruits and vegetables are not a significant source of thiamine and nuts do not contain a significant amount of vitamin B1.

Vitamin B1/thiamine also needed in both adults and children. The recommended dosage is

1.2 mg for adult males,
1.1 mg for women - 1.5 mg if lactating, and
Children need .6 to .9 mg of B1/thiamine per day.

You can find this source in:

Watermelon
Peas
Avocado

Iodine

Iodine helps regulate the rate of energy production and body weight and promotes proper growth. It also promotes healthy hair, nails, skin and teeth.

The recommend dosage for adults should get 150 mcgs per day.
The children’s recommendation for iodine is 70 to 150 mcg (that is micrograms).

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. Iodine can be found in:

Fruits grown in iodine-rich soils contain iodine.
Vegetables grown in iodine-rich soils contain iodine.
Nuts grown in iodine-rich soils contain iodine.

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