When metabolic slowdown results in fatigue, you may be experiencing a dip in red blood cell production or the effects of ingesting too much fat. You can address either or both of these problems by bumping up the nutritional quality of your diet. Foods that contain B vitamins, protein and iron with less saturated fat will improve cardiovascular and digestive efficiency. Eating one of these foods will help, but combining plant- and animal-based foods improves your protein and iron levels while providing vitamin B.
Cereal and Low-Fat Milk
Oatmeal and ready-to-eat cereals prepared with milk have the nutrient mix that supports the formation and maintenance of healthy red blood cells. Many cereals are fortified with a full day's supply of iron and certain B vitamins. Milk enhances the incomplete dietary protein content of cereal with its complete protein that contributes all of the amino acids, building blocks that your body needs to synthesize additional proteins. To avoid impeding digestion and to prevent arterial damage from saturated fat intake, the American Heart Association recommends consuming 1-percent or non-fat milk.
Spinach and Whole Eggs
Spinach and eggs contain complementary forms of protein and iron, making this food combination more effective at increasing metabolism than separate consumption. The National Institutes of Health note that adding animal-based, or heme iron sources to plant-based iron foods triples your body's absorption of the mineral. Both spinach and eggs also contain B vitamins. To get the greatest nutritional benefit, use whole eggs, because the yolk contains most of their iron content and cook the spinach to concentrate its nutrients. A scramble made with minimal butter or oil will keep your fat intake within bounds.
Fish and Whole-Grain Pasta
Fish and pasta noodles compose a similar combination of metabolism-boosting foods. The heme iron and complete protein in fish such as tuna, salmon and orange roughy add to the iron and protein of grain-based noodles, and fish have lower fat contents than meats or poultry. Whole-wheat or brown-rice pasta offers larger nutritional value than dishes made with refined, or white flour noodles. Pairing fish and noodles can provide up to all eight B vitamins in a single meal.
Brown Rice and Beans
Adding lentils or pinto, black or kidney beans to brown rice gives you a broader intake of protein amino acids, iron and B vitamins than eating just one of those foods. Use this dish as a good vegetarian source of blood-building nutrients, with just a trace of saturated fat to affect your metabolism. To increase iron and protein values, you can add small amounts of lean beef, pork or poultry to the dish.
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