You know the trick to remember which direction to change the clocks- “Fall Back, Spring Forward”! Well, it just so happens to be that this weekend, we are springing forward. Hello again, daylight savings time! More evening daylight means that summer is on the way. Because of the time change, you may find yourself more tired than usual. We’re here to help guide you on how to boost your energy levels this coming week.
Of course, food provides your body with energy and nutrients to be used throughout the day and to keep you feeling awake and energized. Eating small, frequent meals every few hours ensures a steady supply of nutrients and can help ward off the feeling of fatigue. A lack of water will make you feel tired and sluggish. The science behind it is that blood is mostly composed of water. Water is so important because it delivers nutrients to the cells and removes waste products. To maintain this process and ensure its efficiency, eight glasses of water a day is highly recommended.
- Carrots- great source of vitamins and minerals, especially vitamin A
- Peanut butter- full of good fat, protein and fiber
- Oats, bran and whole wheat products- complex carbs that break down more slowly, leaving you feeling full and energized for a longer period of time
- Low-fat or fat-free cottage cheese- great source of protein
- Turkey and chicken- protein rich
A deficiency in B vitamins can affect your energy levels. B vitamins help your body get or make energy from the food you eat. They can also help form red blood cells. The B complex vitamins are essential for mitochondrial function (the mitochondria are the powerhouses of each cell). If even just one vitamin is lacking in the body, it may interfere with an entire sequence of biochemical reactions necessary for transforming food into physiological energy.
- Vitamin B1 (Thiamin)- whole grains, meat, fish, cereals, bread; dietary supplements
- Vitamin B2 (Riboflavin)- eggs, kidneys, liver, lean meats, milk, green vegetables, grains, cereals; dietary supplements
- Vitamin B3 (Niacin)- poultry, beef, fish, nuts, legumes grains; dietary supplements
- Vitamin B5 (Pantothenic acid)- beef, chicken, organ meats, whole grains, and some vegetables; dietary supplements
- Vitamin B6 (Pyridoxine)- fortified cereals, beans, poultry, fish, dark leafy greens, papayas, oranges, and cantaloupe; dietary supplements
- Vitamin B7 (Biotin)- organ meats, eggs, fish, meat, seeds, nuts, sweet potatoes; dietary supplements
- Vitamin B9 (Folate)- fruits and vegetables, whole grains, beans, breakfast cereals, fortified grains and grain products; dietary supplements
- Vitamin B12 (Methylcobalamin)- animal products (fish, poultry, meat, eggs, dairy), fortified breakfast cereals, enriched soy or rice milk; dietary supplements
(1) CATCH: Coordinated Approach to Child Health, 4th Grade Curriculum, University of California and Flaghouse, Inc., 2002. https://www.nhlbi.nih.gov/health/educational/wecan/downloads/go-slow-whoa.pdf
(2) Harvard Health Publishing. (n.d.). Eating to boost energy. Retrieved from https://www.health.harvard.edu/healthbeat/eating-to-boost-energy
(3) Harvard Health Publishing. (n.d.). Energy boosting foods. Retrieved from https://www.health.harvard.edu/staying-healthy/energy-boosting-foods
(4) Huskisson, E., Maggini, S., & Ruf, M. (2007). The role of vitamins and minerals in energy metabolism and well-being. Journal of international medical research, 35(3), 277-289.
(5) Office of Dietary Supplements – Biotin. (n.d.). Retrieved from
(6) Office of Dietary Supplements – Niacin. (n.d.). Retrieved from https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/
(7) Office of Dietary Supplements – Pantothenic Acid. (n.d.). Retrieved from
(8) Office of Dietary Supplements – Riboflavin. (n.d.). Retrieved from https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/
(9) Office of Dietary Supplements – Thiamin. (n.d.). Retrieved from https://ods.od.nih.gov/factsheets/Thiamin-HealthProfessional/
(10 )Three of the B Vitamins: Folate, Vitamin B6, and Vitamin B12. (2018, October 19). Retrieved from https://www.hsph.harvard.edu/nutritionsource/vitamins/vitamin-b/