The efficient oxidization of nutrients keeps your energy levels high and your body functioning properly. If your energy stores seem low, healthy foods that deliver high protein, vitamin B and iron content may perk you up. Resolving these deficiencies with good nutrition can increase your metabolism by sending oxygen-rich blood to all your cells.
While you could just take vitamin and mineral supplements, the USDA Dietary Guidelines for Americans encourages using food sources instead, for their dietary fiber and other beneficial nutrients. Many iron foods provide large amounts of protein and B vitamins, as well other vitamins and minerals.
Clams
Canned clams represent one of the most iron-rich healthy foods, with nearly 200 percent of the 18 mg average daily value, or DV, as per the USDA Nutrient Database. Along with high iron content, the protein and B vitamins in canned or fresh clams provide good nutrition for forming red blood cells to carry iron-infused hemoglobin throughout your body. Other seafood choices with large amounts of iron, protein and vitamin B include oysters, halibut, salmon and rockfish.
"Complete" Cereals
To increase energy, fortified whole-grain cereals help satisfy your varied nutritional needs in one healthy food. Low in calories and high in dietary fiber, many wheat bran, oatmeal and other whole-grain cereals have enriched iron content, some "complete," or with 100 percent DV of iron, according to the USDA.
The nutrition facts on the package will list the extent of a cereal's good nutrition, which may include 25 percent DV of vitamin B12 and other B vitamins, such as folate. You'll find protein content listed in grams, and you can select among cereals with the greatest amount.
Liver
Lean meats, and especially liver, are healthy food sources of protein that also offer high B vitamin and iron content, as the National Institutes of Health, or NIH, reports. Chicken and turkey livers give you a huge energy boost with up to 39 g of protein and as much as 11 mg of iron in 1 cup. Beef and pork liver provide similar good nutrition.
Soybeans
The NIH includes soybeans among strong sources of protein that also have significant iron and several B vitamins. If you don't often eat cooked soybeans, try 1 cup of soymilk or tofu for 8 g of protein. Fortified brands have as much as 40 percent DV of iron in 1 cup, the NIH reports.
Spinach
Cooked spinach serves more than just your energy needs with high dietary fiber, potassium, magnesium and calcium content. The USDA reports that 1 cup of cooked spinach delivers 5 g of protein, 6 mg or iron and significant amounts of five of the eight B vitamins, along with essential vitamins A, C and E.
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