The body processes that help your cells burn energy depend on good nutrition from a healthy diet. If your diet slips, you may recognize it when feelings of fatigue or weakness set in. Restoring your health depends on achieving a nutritional balance while boosting specific vitamins, minerals and other nutrients. The efficient circulation of oxygen to your cells via the hemoglobin in blood makes you feel energetic. Make sure you're getting enough of the nutrients that aid in red blood cell formation as you support your overall metabolism with a variety of food sources.
Whole Grains
Nutrient-dense food sources address several nutritional needs in single food items with low fat and calorie contents, according to the USDA Dietary Guidelines for Americans. Whole grains help to raise your energy level with good nutrition, and their fiber content aids in the absorption of iron, protein and B vitamins, all of which support healthy red blood cells. Choose brown over white rice, whole-wheat over white breads, and whole-grain wheat, barley, corn, rice or oat cereals. Ready-to-eat cereals may be fortified with large amounts of iron, B vitamins and other nutrients.
Dark, Leafy Greens
Satisfy your needs for B vitamins and iron with leafy green vegetable selections, advises the Nemours Foundation. Spinach fills many of the body's needs for good nutrition, with substantial iron, fiber and B vitamins, including folate, or B9. Spinach also contains vitamins A, C and E, calcium, magnesium and potassium. Other food sources with similar benefits to a healthy diet include collards, kale and broccoli.
Lean Meats and Fish
Get your complete proteins from meats and fish, and they'll contribute iron and B vitamins toward your daily totals. Get enough, but not too much, fat by choosing lean beef round, skinless poultry and seafood such as oysters, clams, halibut or tuna. The National Institutes of Health notes that organ meats such as chicken livers provide good nutrition to prevent an iron deficiency. Include these high-calorie foods occasionally in a healthy diet.
Soybeans
Soybeans represent non-animal-based food sources of iron and B vitamins, with extremely beneficial nutrient profiles for raising energy levels. The NIH reports that soybeans are the only plant-based foods that provide complete proteins. Other dry beans and peas have similar nutrient ratios but offer only partial proteins, which are missing at least one essential amino acid. Get your protein, iron and B vitamins as well as potassium, magnesium and dietary fiber from this single addition to a healthy diet. Soybeans lend their nutritional boosters to soy milk and tofu products as well.
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