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Improve energy

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.

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.

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.

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 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.

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 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.

Improve Your Energy With These Foods

To maintain your productivity in the workplace, it is important to stay energized throughout the day. Aside from getting a good night’s rest, you must properly fuel your body. If you notice your energy levels waning during your workday, try incorporating these energy boosting foods into your diet.

Eggs are a great source of protein, which works to keep your tissues and muscles in tip-top shape. They also contain vitamins B2, B5, B12, and folate, which keep your blood healthy and rich in iron, as well as choline that helps to build brain cells, and antioxidants that are great for your eyes. With so many health benefits, it’s no surprise that eggs keep your body pumped and energized.

Green Tea
Aside from its caffeine content (which is less than coffee, making it a welcome alternative), green tea also contains flavonoids and catechins, which are antioxidants that fight free radicals in your system. It also contains L-theanine, an amino acid which helps to reduce anxiety. On top of all that, it kills bacteria in your system, meaning less risk for infection. Less sick days mean more productive days!

Berries are an easy and delicious snack for work. They’re loaded with antioxidants, help to lower blood pressure, and keep your brain sharp. Keep berries close by to keep you focused, calm and alert at work.

Brown Rice
If you pack your lunch for work, opt for brown rice instead of white rice. Brown rice contains selenium, which fights heart disease and arthritis, and manganese, which is beneficial for your nervous and reproductive systems. It is also high in fiber, fights candida in the body, and can aid in weight loss. And because it tempers the release of sugar into your system, you can sustain your energy for optimal productivity.

Rich in omega-3 fatty acids, salmon helps support your joint cartilage, digestive tract, reduces the risk of cancer and improves your moods. Add baked or grilled salmon to your brown rice and you’ve got an easy, energy-boosting lunch!

Dark Chocolate
Dark chocolate can be your tasty little lunchtime dessert! It supports healthy blood flow by helping to make your arteries more flexible, and triggers a hormone in your body that helps prevent overeating. It is also rich in potassium, zinc, and has anti-inflammatory properties which are good for brain function. This does not give you the green light to scarf down a bunch of dark chocolate. A small piece of dark chocolate can go a long way.

What foods do you snack on when you need a quick pick-me-up? Share your favorites with us on Facebook, Google+, Twitter, and LinkedIn. Find and follow us on Instagram, Vine, and Pinterest, too!

Fuel your body with a fresh and delicious meal at the Brick Your Neighborhood Deli! Order online or visit us in store at 105 E. Arrow Highway in Pomona. We are open weekdays from 10:30am-7:30pm and Saturdays 10:30am-4:30pm. To learn more about our catering services, please call 909-596-5225.