Your body receives energy and nutrients via the bloodstream through digestion of the foods that you eat. Use your diet to optimize this exchange by ensuring a consistent supply of B vitamins, iron, protein and fiber. Protein, iron and B vitamins are essential to a healthy blood count, while fiber benefits your digestion. To increase or maintain a vigorous energy level for an active lifestyle, the USDA suggests getting your daily values of these nutrients from foods rather than from supplements.
Protein Foods
To avoid slowing digestion and clogging your blood vessels, select protein foods for your diet that have less saturated fat. Fish such as salmon and sardines are among the most nutrient-dense foods in this group, providing a high protein-to-calorie ratio, up to eight B vitamins and moderate amounts of iron per 3-oz. serving. Other low-fat protein foods include lean meats and cooked dry beans.
Grains
The complex carbohydrates in grain foods provide a steady source of energy as well as dietary fiber to aid in digestion. Whole-grain foods such as brown rice, oatmeal, barley, rye bread and whole-wheat pasta deliver the full mix of protein, iron, vitamin B and fiber that will help you achieve your daily values and a healthy blood count. The greatest nutrient density in this group exists in suggested servings of fortified whole-grain cereals, which may contain as much as 40 percent of fiber, 100 percent of iron and 100 percent of some B vitamin daily values, per FDA recommendations.
Vegetables
Any vegetables will add to your fiber totals, but the nutritional content of cooked leafy greens, including fiber, becomes highly concentrated, without a high calorie count. Foods such as cooked collards, spinach, turnip and mustard greens and kale provide substantial fiber along with B vitamins, iron and a few grams of protein in 1 cup.
Dairy Products
Energy-giving dairy products illustrate the reason for USDA's advice to consume nutrients from foods. Unlike supplements, foods such as milk, yogurt and cheese contain many varied elements that benefit your health, in addition to the specific nutrients that you seek. Calcium, potassium, vitamins A and D, and yogurt cultures represent bonuses that accompany the strong protein and vitamin B content of dairy products. To reduce your saturated fat intake, the American Heart Association recommends choosing 1-percent or fat-free varieties.
Fruits
Berries, melons, pears and citrus fruits provide significant dietary fiber to assist your body in its energy transfer from food sources to your cells. The vitamin C in these and other fruits also help you absorb the iron that you get from your diet.
References
- USDA: Dietary Guidelines for Americans; December 2010
- FDA: Recommended Daily Values for Nutrients; March 2011
- American Heart Association: How Do I Follow a Healthy Diet?; August 2010
- Harvard School of Public Health: Carbohydrates
- National Institutes of Health: Protein in Diet; July 2009
- National Institutes of Health: Iron in Diet; March 2009
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