Iron is an essential element in the production of hemoglobin in the blood. Hemoglobin is essential for carrying oxygen through the bloodstream. Low iron levels can result in brain fog, dizziness and weakness. Seafood, enriched grains, spinach, beans and lentils along with meat are good sources of iron. Iron absorption is enhanced when it’s paired with Vitamin C in foods such as citrus, broccoli or bell pepper.
Vitamin B12 is crucial for making red blood cells, which deliver oxygen to your body. A B12 deficiency can cause fatigue and weakness. Meat, poultry, fish and dairy are good sources of B12. Vegetarians, vegans and older adults are at risk for low B12 levels and should consider supplementation.
Complex carbohydrates are a primary source of energy. A mix of complex carbs, protein and healthy fats provides long-lasting energy. Whole-grain foods are good complex carbohydrates and help prevent the symptoms such as headaches that blood sugar spikes from simple carbohydrates can cause.
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Low magnesium levels can deplete your energy. Magnesium can also increase the quality of your sleep helping you feel rested and energized. Leafy green vegetables, legumes, beans, nuts and whole grains are high in magnesium. Some conditions can deplete magnesium such as diabetes, irritable bowel syndrome or celiac disease. If you have one of these conditions, consult your doctor about magnesium supplements.
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A daily breakfast with a piece of protein about the size of the palm of your hand is a good start. Good protein sources include meat, eggs, cheese or tofu and a dairy alternative.
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Almost half of Americans report being tired during the day. Many factors contribute to fatigue including stress, physical exertion, medical conditions and some lifestyle choices.
While an energy drink or coffee can give you a boost during the day, there are better ways to fight fatigue without the inevitable crash that comes when the caffeine wears off.
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Cranberries are rich in nutrients and antioxidants and are traditionally associated with helping to lower the risk of urinary tract infections. They also decrease blood pressure and support immune health.
Sweet potatoes are rich in betacarotene which gives them their rich orange color, which is converted to Vitamin A which supports your immune system and your vision.
Although traditional eggnog made with eggs, cream, sugar and milk can pack in the calories, there are lower sugar alternatives. One cup of eggnog has more than 1/3 of your daily needs for potassium, calcium, vitamins B12 and B2 (riboflavin), and vitamin A.
Pumpkin is rich in vitamins, minerals and antioxidants which boosts your immune system, protects eyesight, lowers the risk of certain cancers and promotes heart and skin health. It’s also low in calories, making it friendly for dieters.
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