One easy way to get more: Toss a heaping handful of clams into your pasta. Up to 15% of Americans are deficient in vitamin B12, putting them at risk for weakness, fatigue and nervous system issues, according to the National Institutes of Health Office of Dietary Supplements. You’ll also walk away with a bonus 8 grams of satisfying protein. Munch on an ounce of roasted pumpkin seeds and you’ll reap more than a third of your daily magnesium. These little gems are loaded with magnesium, a mineral that’s involved in more than 300 chemical reactions body-wide, including energy production. In fact, one small 3 ½-ounce serving contains more vitamin D than most adults need in an entire day. Other than cod liver oil, canned salmon boasts more vitamin D than any other food. Trouble is, very few foods contain meaningful amounts of this hard-to-get nutrient. Several recent studies find vitamin D deficiency and fatigue go hand in hand.
And a kiwi-and-spinach combo does double duty! Toss 2 cups of baby spinach and 1 diced kiwi into a salad and you’ll net nearly an entire day’s worth of vitamin C. Vitamin C does more than just fortify your immune system. Health & Wellness Need a pick-me-up? Here are 5 ways to boost your energy 5. And if caffeine gives you the jitters, even decaf can improve alertness, according to a recent study published in the journal Nutrients. In addition to jumpstarting your day, its caffeine has been shown to speed reaction time, so it can also make you more productive. Not much of a breakfast eater? Try sipping a coffee-spiked smoothie. Some brands pack an entire day’s worth per serving, but not all do, so compare labels. Whether it’s for breakfast or a quick snack, a bowl of iron-fortified whole-grain cereal can help. But if you’re a woman, or you follow a vegetarian or vegan diet, you might be falling short. Iron builds healthy red blood cells that shuttle energizing oxygen throughout your body. According to a recent study, people whose diets included ample protein were less likely to battle excessive daytime sleepiness than those who ate more fat and carbs. Whip up a protein-packed vegetable omelet instead.
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