by Marilyn Lindblad

Created on: March 03, 2008   Last Updated: November 06, 2010

There are four foods that can change a person’s life because of their power to boost energy levels. These superhero foods are easy to find and even easier to integrate into the diet.

Foods rich in vitamin D

It is nearly impossible to get sufficient levels of Vitamin D from the sun, yet Vitamin D deficiency can lead to depression and chronic fatigue. The best way to get enough of this energy-rich vitamin is to eat foods that are high in Vitamin D, like tuna, salmon, mackerel, and beef liver. Vegetarians can find Vitamin D in fortified cereals, egg yolks, and Swiss cheese.

Beans

Beans are five-star performers on the energy scale. They provide a complete balance of protein and complex carbohydrates. Low in calories and high in fiber, beans come in beautiful varieties. A family could eat beans every night for two weeks and never eat the same bean twice. Hummus is the queen of the bean dips, but any bean can be mashed and mixed with other ingredients to make a tasty dip. Mashed white beans, like navy beans and butter beans, can be added to soups to make them thicker and richer.

Greens

Spinach, kale, watercress and other dark, leafy greens can bring instant energy into a diet. Greens are rich in Vitamin K, the vitamin thought to be responsible for reducing oxidant inflammation and helping to prevent osteoporosis and diabetes. Greens can be eaten raw, stir-fried, or sauteed with garlic in olive oil. If someone doesn’t like the taste of greens, they can be chopped and added to soups, where the broth mellows and disguises any bitter flavors.    

Grains

Quinoa, the ancient grain, is the darling of high energy, gluten free nutrition. Quinoa is higher in protein than buckwheat, barley and oats. It is rich in amino acids thought to contribute to energy needs, like lysine, leusine, and valine. Quinoa cooks quickly in water or broth. Breads and pasta made from quinoa are a godsend to the gluten intolerant and sufferers of celiac disease. Quinoa can be purchased in bulk or by the box. Other superpower grains include brown rice, oats, and millet.

Other energy boosters

Two great ways, beyond food, to gain more energy are simple: move more and lose weight. An hour spent exercising will return more energy than an hour spent sleeping, so individuals who suffer from fatigue should get up early and lace up the walking sneakers. Losing weight also makes a huge difference in energy levels, as carrying extra weight is a drag on anyone’s energy..

Consuming more energy rich foods is the first step toward better health and a longer life.   

For more information:
www.vitaminDcouncil.org
www.quinoa.net

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