1. Water
Water is extremely important for our bodies to function properly – and even the smallest degree of water loss can impair our physical and mental wellbeing. When we’re dehydrated, it can really affect our ability to concentrate.
2. Nuts
Nuts are high in selenium. In fact, they have 2,500 times more than any other nut. Selenium, a powerful antioxidant, has been proven to boost mood and mental performance. A study in the American Journal of Clinical Nutrition found that eating just one Brazil nut a day provides you with more selenium than your body needs.
3. Eggs
Eggs are a good source of the vital nutrient choline. Choline has been shown to have a number of vital functions including optimal cell membrane function and neurotransmission thought to be related to mood and energy levels.
4. Red meat
One of the most common causes of fatigue in women aged 24-35 years is low iron. Meat eaters need to consume red meat, in small amounts 3-4 times each week to get all the iron they need for optimal energy production.
5. Green tea
On a day to day basis, drinking green tea will help to regulate your blood glucose levels, keep you alert and hydrated and anecdotally help to mange the dreaded sugar cravings after lunch.
6. Oats
Oats are an effective mood booster because of their low glycaemic index (GI) – they slowly release energy into the bloodstream, which keeps blood sugar and mood stable (as opposed to providing a rush that dips quickly, leaving you feeling more irritable). Oats also contain the mood-boosting mineral selenium.
7. Bananas
Bananas contain the amino acid tryptophan as well as vitamins A, B6 and C, fibre, potassium, phosphorous, iron and carbohydrate. Mood-boosting carbohydrates aid in the absorption of tryptophan in the brain, while vitamin B6 helps convert the tryptophan into the mood-lifting hormone serotonin. This helps to boost your mood and also aids sleep. Because of its ability to raise serotonin levels, tryptophan has been used in the treatment of a variety of conditions, such as insomnia, depression and anxiety.
8. Walnuts and Pumpkin Seeds
To keep those good feelin’ vibes going, you’ll want to indulge in a mid-morning snack, like a handful of walnuts or pumpkin seeds. They’re both loaded with omega-3’s, which have been shown to improve mood and feelings of self-worth. That means these babies satisfy your hunger and ward off feelings of doom and gloom.
9. Coconut
The oils that are found in coconut provide a super nutritious source of energy as it primarily consists of medium chain triglycerides, a type of fat that is turned into energy quickly and efficiently. Coconut is utilized by the body to actually produce energy rather than store it as fat. That’s what we want! Coconut is an awesome food to prevent you from feeling sluggish throughout the day.
10. Ginger Tea
Forget the afternoon coffee and grab a ginger tea instead! Not only will the coffee keep you up all night and disrupt your body clock, caffeine is also known to contribute to nervousness, increased heart rate and restlessness. Doesn’t sound like fun to us! Ginger-infused tea is filled with antioxidants and nutrients that will give you that afternoon boost without the caffeine consequences. All you need to do is boil water with some fresh ginger for 5-10 minutes and add a squeeze of lemon before drinking. Yum!
Sources:
http://www.womenshealthmag.com
http://www.bodyandsoul.com.au
http://foodmatters.tv
http://www.netdoctor.co.uk
http://www.eatingwell.com
http://gethealthygetsmart.com
