Eggs
Eggs contain moderate to large amounts of Vitamin B, Zinc, Omega-3 Fatty Acids, Iodine, and protein. Not only can eggs keep you energized, they can also keep you full for a long time. A 2009 study in France found that those who had eggs for breakfast lost considerably more weight, compared to people who had bagels in the morning.
Coconuts
Despite the fact that coconuts are most commonly found in the list of unhealthy desserts, they do contain medium chain triglycerides. These triglycerides are special fats, which fuel better moods and promote general brain health. Note that coconut milk, on the other hand, is actually pretty unhealthy. Go for unsweetened coconut shavings.
Quinoa
Step away from the breads and white rice, which can cause blood sugar crashes and leave you dragging. Quinoa is a complex carbohydrate which can give you a steady stream of energy. It is one of the rare foods based on plant that contains all 9 of the essential amino acids which your body can’t produce itself. Amino acids are vital for protein synthesis- the key to build body muscle. When you build muscle mass, you also increase your energy reserves and potentially your endurance.
Walnuts
Walnuts are one of the richest dietary sources of serotonin, a chemical that makes you feel happy and calm. Providing new evidence that serotonin might be directly absorbed from food into the body, a recent Dutch study found that people who eat a daily one ounce combo of walnuts, almonds, and hazelnuts have more of this feel good hormone than a nut free people.
Salmon
If you have been Mr. or Ms. moody lately, you may want to go fishing for the long chain omega fatty acids docosahexaenoic acid and eicosapentaenoic acid. While all kinds of this fatty acid are healthy, you reap the most benefit from these two, found in tuna, salmon and other oily fish. Researchers have found people who reported irritability, low mood and worrying generally had low levels of omega 3 fatties. Adding foods high in these nutrients along with other treatments actually improved the mood of depressed patients.
Legumes
Beans are great sources of magnesium. This mineral plays an important role in the body’s energy production. When you workout, magnesium is distributed throughout your body to help energy molecules get to where they are needed. A deficiency might cause you to get tired out more easily. If you regularly exercise, you need to know that you lose little magnesium through sweat. A cup of white beans has 135 milligrams of this nutrient and a cup of frozen peas delivers 33 milligrams.
