StudioHealth
Top 10 Energy Foods
Here is a pick of the essential foods that will keep students’ energy level high, improve endurance, mental focus and overall health
Soy
Eat it: Calcium fortified vanilla soymilk over cereal, soy beans in chili or on salad or soy-nut peanut butter alternative
Salmon
Eat it: Grilled, baked, steamed or broiled. Avoid the skin because it contains contaminates like PCB’s, which may be linked to cancer
Spinach
Eat it: Raw, steamed or lightly sautéed in olive oil. Use in salads, casseroles, soups, as side dish, in pasta sauces or on top of pizza.
Sweet Potatoes
Eat it: Baked, microwaved or steamed, then cubed and tossed into a salad or casserole
Walnuts
Eat it: On cereal or salads or in yogurt. Pair with raisins for an energizing mid-afternoon snack
Oats
Eat it: Mixed with water or milk for a low calorie snack
Blueberries
Eat it: On cereal or pancakes or in yogurt, muffin mixes or smoothies
Yogurt
Eat it: Choose nonfat or reduced fat to lower the calorie intake
Broccoli
Eat it: Raw, steamed or sautéed
Olive Oil
Eat it: In salad dressing or use in cooking
Vitamins and Minerals
Beta-carotene
Antioxidant that also promotes eye health and immune system strength
B-Vitamins
Convert food to energy
Calcium
Keeps bones strong
Fiber
Fuel muscles, the brain and the nervous system; help maintain stamina, endurance and mental focus; and prevent sugar cravings
Iron
Contains hemoglobin, which delivers oxygen to the body and prevents fatigue
Magnesium
Keeps bones strong, may prevent PMS and migraines
Manganese
Promotes healthy metabolism and energy
Omega-3 Fatty Acids
Reduce inflammation and combat depression
Phosphorus
Keeps bones strong
Potassium
Prevents muscle cramps, fatigue and lowers blood pressure
Protein
Helps make red and white blood cells and is used for hormone production and muscle rebuilding, also keeps energy levels high
Vitamin C
An antioxidant that also protects the immune system
Vitamin E
An antioxidant that also promotes heart and skin health
Zinc
Keeps the immune system strong
