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Vitamins & Minerals To Boost Your Energy

Instead of turning to yet another cup of coffee to wake you up, why not trying something different? Essential vitamins and minerals play an important role in sustaining your energy throughout the day. Try eating more foods rich in these vitamins and minerals to fuel your body.

Iron
Because its job is to carry oxygen from red blood cells to tissues and muscles, iron plays an important role in keeping you energized.

Great sources of iron include legumes such as garbanzo beans, kidney beans, lentils, lima beans, navy, beans, and soy beans. You can also find iron in dark leafy greens like spinach and Swiss chard, as well as in olives and sesame seeds.

B Vitamins

The family of B vitamins helps to convert food into energy. They are essential for growth, development, and other important bodily functions.

  • Vitamin B1 (Thiamine) can be found in barley, oats, sunflower seeds, peas, navy beams and black beans.
  • Vitamin B2 (Riboflavin) can be found in spinach, beet greens, asparagus, crimini mushrooms, almonds, soy beans, eggs and yogurt.
  • Vitamin B3 (Niacin) can be found in beef, lamb, turkey, chicken, tuna, sardines, shrimp, brown rice and peanuts.
  • Vitamin B5 (Pantothenic Acid) can be found in chicken, turkey, avocados, sweet potatoes, shiitake mushrooms, peas, lentils, and yogurt.
  • Vitamin B6 (Pyriodoxine) can be found in beef, chicken, turkey, tuna, salmon, potatoes, sweet potatoes, bananas, spinach, and sunflower seeds.
  • Vitamin B7 (Biotin) can be found in salmon, tomatoes, onions, carrots, sweet potatoes, eggs, oats, peanuts, walnuts and almonds.
  • Vitamin B9 (Folic Acid) can be found in asparagus, broccoli, spinach, papayas, strawberries, garbanzo beans, navy beans, pinto beans, lentils, and enriched bread, cereals, and other grain products.
  • Vitamin B12 (Cobalamin) can be found in beef, lamb, tuna, salmon, cod, scallops, shrimp, sardines, milk and yogurt.

Magnesium
A healthy body can better sustain energy levels throughout the day. Magnesium supports a healthy immune system and prevents inflammation.

You can find magnesium in spinach, Swiss chard, quinoa, sunflower seeds, sesame seeds, pumpkin seeds, soy beans, black beans, navy beans and cashews.

Potassium
Boost your energy with this electrolyte which regulates blood pressure, muscle activity, and water retention.

Find it in beet greens, spinach, Swiss chard, potatoes, sweet potatoes, avocados, lima beans, pinto beans, soybeans, and lentils.

Vitamin C
Vitamin C helps produce carnitine, which is a molecule that helps the body burn fat for energy.

Get your Vitamin C fix with oranges, pineapple, cantaloupe, papaya, kiwi, strawberries, bell peppers, broccoli, cauliflower and Brussels sprouts.

Zinc
Zinc plays a role in protein synthesis and is necessary for red and white blood cell functioning.

Beef, lamb, turkey, shrimp, pumpkin seeds, sesame seeds, quinoa, lentils, garbanzo beans and cashews are all great sources of zinc.

Calcium
Because it is required for lipid oxidation, calcium can help your energy levels.

Great calcium sources include collard greens, spinach, turnip greens, tofu, sardines, sesame seeds, yogurt and milk.

Copper
Copper helps your body absorb iron, makes red blood cells, and keeps your nerve cells and immune system healthy.

Increase your copper intake with walnuts, cashews, sunflower seeds, sesame seeds, lentils, lima beans, garbanzo beans, soy beans, shiitake mushrooms and tempeh.

What do you snack on when you need an energy boost? Share with us on Facebook, Google+, Twitter, LinkedIn, Instagram, and Pinterest!

Fuel up with yummy sandwiches and salads at the Brick Your Neighborhood Deli in Pomona! Order online or visit us in store weekdays from 10:30am-7:30pm and Saturdays from 10:30am-4:30pm.