How to Improve your Mood and Stamina with High Energy Foods - Power Food in a Healthy Diet

We all have heard that food is fuel for our bodies. But we don’t always feel like we are moving as fast as we should. Having no energy is not fun. The nutritional value of our daily diet influences the health benefits, mood, and energy level. And to get the most of each food, we also need to know how to cook to boost the nutrient content and what to eat for maximum energy.

Power Foods have been called this way because they have the most health and nutritional benefits.

Did you know that boiling carrots actually boosts their nutrient content? And the carotenoid from carrots has a strong anti-oxidant effect. A diet rich in carotenoids helps protect against cancer and heart disease as well contributing to the health of our eyes.

IRON content in red meat, fish and poultry is easily absorbed (Heme Iron) so it ranks #1 in providing energy.

Soybeans, lentils and spinach, as well as tofu, broccoli, potatoes and fortified breakfast cereals are a good source of iron (non-heme) but our bodies are not as efficient in absorbing it.

OMEGA 3 fatty acid (a brain booster) is a fat found in some fish, grains and legumes. Fatty fish contains the most quantity, and salmon, herring and sardines rank #1.

Many studies conclude that it may be helpful in boosting the immune system and ward off depression and Alzheimer’s.

Experts also say that flaxseed and walnuts help decrease symptoms of depression.

B12 can be found in fortified cereals as well as eggs, cottage cheese, yogurt and milk.

This is a vitamin that is involved in our energy production, playing a key role in our brain and nerve system function.

Spicy foods are known to rev up the metabolism and get us going.

But sometimes, when the blood sugar and energy levels are down, the metabolism takes a dip too, so a few nuts (protein and fiber) will give us a lift.

Did you know that metabolism means the rate at which we burn fat? (It literally means “change”) and people with lower body temperature have a slower metabolism.

With energy comes an improvement in overall well being. But sometimes we need more than energy. So, it is nice to know that some food choices can help.

For example:Turkey contains tryptophan, which increases serotonin (a neuro transmitter), improving your mood. And 95% of serotonin is in the intestines, 2% -3% in the brain.

Popcorn, natural and air popped, can raise the levels of serotonin and lift our mood, and Sunflower seeds, a source of folate, help the body produce dopamine, a pleasure inducer brain chemical.

To achieve the most powerful result from foods we eat, we need to focus on nutrient value, health benefit and calorie content.

VEGETABLES: Vegetables contain phytochemicals to keep them healthy, which is now thought to help protect humans too, by boosting our immune system. Some examples of vegetables and the nutritional content:

• ASPARAGUS, BELL PEPPERS, BROCOLLIi: B6, Folate, Fiber
• CARROTS: Carotenoids, A, C, Phytochemicals
• GARLIC: Phytochemicals
• SPINACH: Folate, Calcium, Potassium, Fiber
• POTATO with Skin: B6, C, Potassium, Manganese, Fiber
• SWEET POTATO: A, C, E, Fiber

PROTEIN

Protein is an amino acid (a chemical compound). Our bodies require proteins for growth, maintenance and repair of cells. Examples of some good choices:

• TUNA FISH: B12, D, Niacin, Selenium, Omega3
• SALMON: B6, B12, D, Phosphorus, Potassium, Selenium
• PEANUT BUTTER: E, Fiber, Niacin, Magnesium, Phosphorus
• EGGS: Highest amount of amino acids
• SOY NUTS: Iron, Fiber, Zinc, Calcium, Phosphorus
• ALMONDS: Calcium, Manganese, E, Zinc

Another Phytochemical found in fruits, vegetables, teas and wine that has very powerful antioxidant effect is Flavonoids. This is a nutrient that gives fruits and flowers their color. It also protects plants from insect attacks.

Some fruit nutrient information:

• APPLES: C, Fiber, Flavonoids
• BANANAS: B6, C, Magnesium, Potassium, Fiber
• BERRIES: C, Folate, Potassium, Fiber
• CITRUS: A, B6, C, Folate, Potassium, Fiber
• PEACHES: C, E, K, Fiber, Potassium

• BARLEY: A, B2, Protein, Fiber, Niacin, Selenium, Iron, Zinc
• BROWN RICE: B1, B6, Fiber, Niacin, Selenium, Zinc
• FLAXSEED: Fiber, Iron, Omega3
• OATMEAL: Soluble Fiber, Manganese, Potassium

• BLACK BEANS: B1, Protein, Folate, Iron, Potassium, Zinc
• KIDNEY BEANS: B1, Niacin, Folate, Iron, Omega3, Zinc, Potassium
• LENTILS: B1, B6, Protein, Fiber, Niacin, Iron, Folate, Potassium, Zinc

BROCOLLI is high in nutrients that potentially help fight cancer. And Steamed Broccoli has the most concentration of carotenoids. It also retains most of its Vitamin C.

GARLIC contains an enzyme that may reduce blood pressure and prevent blood from clotting. Roasting it for up to three minutes at less than 400 degrees helps retain all its power with fewer odors.

TOMATOES are full of lycopene, an antioxidant that can reduce the risk of cancer and heart disease.