The link between food and mood is well known to all. Today however, our diets comprise mainly of junk food which does not provide any nutritional value and, instead, make us feel lethargic and fatigued. Often, people eat more thinking they are tired because they are hungry. This leads to unnecessary weight gain which also has negative impacts on our mood and self esteem. In this article, we will discuss some of the best vitamins you must take for energy, focus and metabolism as well as remedies for overall boost in mood and productivity.
1. Diet regulation to boost energy and mood
The most important thing to do is eat small, frequent meals. Include all food groups such as carbohydrates, good fats, proteins, vitamins and minerals. Foods you should consume daily in order to support the vitamins that boost energy include: eggs, fish, beans, dairy and fruits and vegetables.
This amino acid is required by the body for secreting serotonin- a feel good hormone that helps in modulation of sleep, mood and appetite. Tryptophan is found in walnuts, bananas, turkey, sunflower seeds, milk, eggs, cheese, brown rice and fish.
The role of vitamin B complex for energy boost and focus is well known. People deficient in vitamin B 12 are especially known to suffer mood swings, depression, low energy and anemia. Lack of B-vitamins in diet can lead to lethargy and constant fatigue. So include plenty of fish, seafood, oats, poultry, meat, eggs and green vegetables. If needed, supplement with a B-complex pill.
4. Essential fatty acids
Omega 3 essential fatty acids are also known to boost overall mood, health and well being. Their role in maintaining heart health and joint health is already well known. They are also important for brain function, memory, and concentration. You can take a good supplement to supply you with your daily Omega 3 essential fatty acid levels or eat foods rich in them such as fish, walnuts, seeds and nuts.
5. Vitamin D
The sunshine vitamin is needed for metabolism of calcium and both these nutrients play an important role in mood, metabolism, energy levels etc. Supplementation with Vitamin D is recommended especially for people living in the colder, northernmost areas. Take 60,000 IU of Vitamin D weekly for 3 months or as advised by the doctor. Overdose of this vitamin can lead to hypervitaminosis.
6. Eat top mood boosting foods
Include these vitamin rich foods for energy and tiredness in your daily diet:
- Sweet potatoes– These are full of B vitamins and folate. Women especially benefit from them as they help alleviate post menopausal depression, fatigue and mood swings. In diabetics, they can help regulate blood sugar levels thus preventing food cravings and unhealthy bingeing.
- Bananas– Bananas are rich in many B vitamins including Biotin. They also contain tryptophan and potassium that is needed for heart health. Stress can deplete levels of tryptophan and potassium so eat plenty of energy boosting bananas.
- Green leafy vegetables– Broccoli, spinach, kale are all super foods that can provide you with folic acid which is linked to moods and feelings. Depleted levels of folic acid can give rise to depression. So include green leafy vegetables daily in your meals.
- Lentils– These are rich in proteins and amino acids. Vegetarians must especially eat lentils such as dried peas, pigeon peas, etc cooked in the form of soups and stews.
- Oatmeal– This is a heart healthy cereal that contains many vitamins needed for energy and metabolism. It is important to use only the traditional slow cooking oats instead of the ready-to-eat ones that are full of added sugar and preservatives. Oatmeal is also rich in soluble fiber which helps smooth out blood sugar levels to keep cravings at bay.
7. Drink more water
Dehydration is one of the little known factors that could lead to fatigue and lethargy. People who do not consume adequate water are known to experience lack of concentration, memory issues and delayed responses. So try and drink at least 8-10 glasses of water daily apart from consuming these best vitamins for energy boost.
8. Practice deep breathing
Deep breathing exercises help improve the amount of oxygen reaching your brain. So try to breathe in slowly and deeply for 10 minutes every morning. Perform the breathe-hold-release method of breathing. Hold each breath for 4-6 seconds. Doing this regularly can improve mood, energy levels and focus.
Exercise can help regulate the metabolism and also make all vitamins which you are taking to boost energy and mood more effective.
10. Cut back on caffeine
Caffeinated drinks prevent your body from absorbing iron and, over time, lead to fatigue, anemia and depression. While you feel a burst of energy after drinking coffee, it rarely lasts for more than an hour after which you experience a sudden crash in energy levels. So if you are taking vitamins to boost mood and energy, make sure you also reduce your caffeine intake.
11. Include proteins in each meal
Make sure you eat some form of protein with your meals-eggs, turkey, chicken, beans, chickpeas, cottage cheese etc. These help slow the absorption of carbohydrates in the blood and reduce cravings and mood swings.
Follow these 11 remedies to get the necessary vitamins for energy boost.