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Energy Foods

If you find your energy levels waning throughout the day despite getting sufficient rest, you may want to take a look at your diet. You may not be getting the right nutrients to sustain your energy levels throughout the day. Consider adding these energy-boosting foods to your diet.

Most of us do not consume the recommended daily allowance of magnesium, which is a vital nutrient that is involved in numerous chemical reactions in the body (ex. energy production, heart function, muscle contractions, nerve transmission). Luckily, one cup of spinach contains 157mg of magnesium. Considering the recommended daily intake of magnesium for men and women over 50 is 420mg and 320 mg respectively, spinach is a great source. Try it sautéed, in a salad, or toss it in a smoothie.

There are often mixed reviews on coffee intake, however, recent studies confirm that coffee helps to enhance brain function, improves alertness, and heightens concentration. While coffee and caffeine consumption can be a regular part of a healthy diet, beware as coffee can be too stimulating for some. If you find that you are sensitive to the effects of caffeine, try reducing your daily intake and avoid coffee after 2pm.

Delicious, nutritious, and relatively inexpensive, eggs are a great food for fighting fatigue. B vitamins help convert your food into energy and eggs are chock-full of them. Eggs also contain all nine essential amino acids, which are the building blocks of protein that must be obtained through food, helping to maintain muscle mass and strength. You’ll also find that eggs deliver heart healthy nutrients like betaine and choline. So while they may get a bad rap, eggs are good for you in moderation.

Thanks to a combination of nearly 20 vitamins, minerals, fiber, and healthy, monosaturated fatty acids, avocados are a delicious source of energy. They are also low in sugar, thus, will not cause a spike and crash in energy levels. Aside from providing energy, the nutrients in avocados also lessen inflammation in the body and may protect cells against energy-zapping oxidative stress.

Nuts (ex. almonds, walnuts, pecans, pistachios) are convenient and nutrient-dense snacks to fend off energy slumps. A handful of nuts will provide energy while keeping hunger at bay. Also high in protein, nuts can help to maintain muscle mass and functional performance.

Alaskan Wild-Caught Salmon
Salmon is a great source of omega-3 fatty acids, which are great for brain and heart health. It is recommended that you get two servings of fatty fish per week to experience its benefits (one serving = 3.5 ounces). Alaskan wild-caught salmon is recommended as it has a very low risk of contaminants (ex. mercury) compared to other types of seafood, comes from well-managed fisheries, and is more environmentally friendly.

What foods give you energy throughout the day? Share your favorite energy-boosting foods with us on Facebook, Google+, Twitter, LinkedIn, Instagram, and Pinterest!

Our signature sandwiches and fresh salads will help fuel you for the day. Come in for breakfast or grab lunch at the Brick Your Neighborhood Deli! We are open weekdays from 7:00am-4:00pm and Saturdays 8:00am-4:30pm – dine in or take your order to go.