Feel sluggish, don't have the energy to complete the day or are you just tired? A solution to solving this problem may be as simple as making two important changes to your daily diet. You may want to add key fruits, veggies, and nuts to your daily diet and remove fast and process food groups which may contain tons of sugar and other energy killer.

Magnesium, Vitamin B1/thiamine, Niacin, and Iodine found in many food groups are 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.

These types of foods contain sugar and are energy killer that find it way into both adults and children in very high doses daily and may cause premature aging, obesity, drowsiness and decreased activity just to name a few (See: 76 2Ways Sugar Can Ruin Your Health). Removing as much sugar as possible from your daily diet is important when attempting to increase energy levels. 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 supplements 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 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 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. A deficiency in magnesium may result in fatigue, nervousness, insomnia, heart problems, high blood pressure, osteoporosis, muscle weakness and cramps.

 

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

 

Vitamin B1/thiamine

Vitamin B1/thiamine also needed in both adults and children. The recommended dosage is 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. Most fruits and vegetables are not a significant source of thiamine and nuts do not contain a significant amount of vitamin B1. You can find this source in:

Niacin

Niacin is needed in 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. 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.

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

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

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.