Foods And Drinks To Give You Mega Energy

If you're getting enough sleep every night but you still feel sluggish, your diet could be to blame. Energy drinks or supplements are a quick fix. Unfortunately. they can also be loaded with sugar and preservatives, and the energy boost they provide is short-lived. Instead, try adding certain natural foods and drinks to your diet. The vitamins and minerals found in these foods can give you improved and lasting energy.

Background

Your body derives energy from the foods and drinks you consume. Certain vitamins and minerals found in foods and drinks are better sources of energy than others. Magnesium is an essential source of energy. The USDA reports that a study published in the "Journal of Nutrition" found that volunteers on a low-magnesium diet required more oxygen and more energy to perform simple tasks than the volunteers who consumed higher levels of magnesium.

The B vitamins are also a dietary staple if you want to feel energetic. The B vitamins consist of thiamine, riboflavin, niacin, B6, pantothenic acid, biotin, B12, choline and folate. Each one plays an important role in providing energy, so it's important to consume a balanced mix.

Food

Dietary sources of magnesium include nuts, whole grains and fish. The B vitamins are a bit trickier because they are not all found in the same foods. Try to eat a balanced mix of different-colored fruits and vegetables, such as spinach and carrots. The National Institutes of Health recommends fish, eggs and lean meats as sources of B12 and choline. Fortified cereals may contain a healthy mix of B vitamins and magnesium. To ensure that you're consuming adequate amounts of these vitamins and minerals, talk to your primary doctor about taking a multivitamin.

Drinks

Milk is a dietary source of magnesium and several B vitamins. Drink skim or low-fat milk to avoid consuming too much saturated fat. Orange juice also contains magnesium and most, but not all, of the B vitamins. Look for orange juice that contains 100 percent juice. Otherwise, you run the risk of consuming too much sugar. Sugar provides a temporary energy boost, but then causes you to crash as blood sugar levels decrease.

Caffeine

If you consume a balanced diet and you still feel sluggish some days, caffeine is the obvious choice. It should provide you with a temporary energy boost. The Mayo Clinic recommends that adults avoid consuming more than 300 mg of caffeine on a daily basis. Pregnant woman or people with heart conditions will typically be advised to consume less or none at all. Black coffee or coffee with milk is a good choice for a caffeinated beverage. Coffee contains healthy antioxidants and caffeine without the extra sugar and preservatives found in soda and some energy drinks.