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Posts Tagged ‘iron’

40 Healthy Foods that Restore Energy- the Master List

Thursday, February 21st, 2013



Want to boost energy, prevent fatigue, and restore mental alertness? In addition to taking daily vitamins and minerals, and preventing vitamin B12 deficiency, it’s important to make sure you’re eating the right foods for maximum energy.

40 Healthy Foods that Restore Energy- the Master List- B12 Patch

For more energy throughout the day, you need to fill up on foods with high-octane, complex carbohydrates, lean proteins, and soluble fibers for normal digestion.

Look for energizing foods that provide antioxidants, minerals, and plenty of B vitamins for stamina, neurological integrity, and healthy metabolism.

Below is a list of the best healthy foods that provide the most energy.

  1. Apples- healthy fiber, fructose, vitamin C, antioxidants, and boron for alertness
  2. Bananas- B-vitamins, calcium, iron, magnesium, healthy fiber, and potassium
  3. Red bell peppers- vitamin C, healthy fiber, phytochemical lycopene, and vitamin B6.
  4. Carrots- healthy fiber, Beta-Carotene
  5. Celery- water, fiber, vitamin C, B-vitamins, potassium and sodium
  6. Tomatoes- vitamin C
  7. Sweet potatoes- vitamin A, vitamin C
  8. Pumpkin- potassium, fiber, vitamin A
  9. Spinach- iron, vitamin C, vitamin A, calcium, and folate
  10. Cantaloupe- B-vitamins, potassium, fructose, and water
  11. Watermelon- B-vitamins, potassium, fructose, and water
  12. Pineapple- Vitamin C and bromelain
  13. Mango- Vitamin C
  14. Sea vegetables- calcium, iron, magnesium, and potassium
  15. Dried figs- iron, potassium
  16. Raisins- iron, potassium
  17. Strawberries- vitamin C, soluble fiber, antioxidants
  18. Blueberries- antioxidants
  19. Sauerkraut- probiotic balance
  20. Tossed leafy green salad- iron, vitamin C, vitamin A, calcium, and folate
  21. Kidney beans- soluble fiber, vitamin B, iron, magnesium, potassium, zinc and calcium
  22. Hummus- protein, soluble fiber, iron, vitamin C, vitamin B, magnesium, potassium, zinc, calcium and folate.
  23. Soy- soluble fiber, vitamin B, iron, magnesium, potassium, zinc and calcium
  24. Lean meats- vitamin B12, tyrosine
  25. Lentils- soluble fiber, vitamin B, iron, magnesium, potassium, zinc and calcium
  26. Crab- vitamin B12, lean protein
  27. Salmon- vitamin B12, low-fat protein, omega-3 fatty acids, and Coenzyme Q10
  28. Low-fat yogurt- protein, calcium, and vitamin D
  29. Omelet- healthy protein, vitamin B12, tyrosine, iron, and yolks contain choline for mental energy
  30. Iron-fortified cereals- iron, healthy fiber, B-vitamins, and magnesium
  31. Brown rice- healthy filling fiber, manganese , magnesium, B vitamins
  32. Quinoa- soluble fiber, complete protein, vitamin B, iron, magnesium, potassium, zinc and calcium
  33. Oatmeal- B vitamins, soluble fiber, and boosts energy
  34. Dark chocolate- flavanols, iron and magnesium
  35. Pumpkin seeds- protein, tyrosine, iron, vitamin K, magnesium, calcium, and Coenzyme Q10
  36. Nuts- selenium, B- vitamins, copper, vitamin E, omega-3 fatty acids, tyrosine, magnesium,  manganese, iron, and Coenzyme Q10
  37. Lemon-mint water- vitamin C, prevents dehydration and fatigue
  38. Coconut water- electrolytes to prevent dehydration and fatigue
  39. Green smoothie- combined energy-boosting nutrients of yogurt, leafy green vegetables, apples, and bananas
  40. Tea- caffeine, L-theanine

Your turn!

What foods do you think provide the most energy?

What nutritional supplements do you take for stamina, memory, and mental focus?

Do you have any questions or suggestions?  Please leave your comments below.

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Like this? Read more:

Will Vitamin B12 Boost Energy if I don’t have B12 Deficiency? YES!

Stop Vitamin B12 Deficiency Fatigue-Top 4 Energy-Boosting Foods

Fight Chronic Fatigue with Vitamin B-12, plus 10 Energy Tips!


25 Snacks That Will Give You Energy Throughout The Day

Foods to Fight Fatigue

Food For Energy: 16 Foods That Will Wake You Up

Image(s) courtesy of Grant Cochrane/FreeDigitalPhotos.net

Crohn’s Disease: What You Can Do about it Now

Tuesday, January 11th, 2011

Crohn’s disease is a personal, often embarrassing topic to bring up with friends and family, but left untreated could have devastating results. Characterized by inflammation of the small intestine, symptoms of Crohn’s include malnutrition, diarrhea, indigestion, ulcers, stomach cramps and loss of appetite.  Early diagnosis and proper diet can go a long way towards alleviating most of these symptoms.

  • Include lean proteins such as chicken and fish.
  • Avoid iron deficiency by pairing up iron-rich foods with vitamin C for increased absorption.  For example, fry up some tofu cubes with broccoli, or just remember to have an orange alongside a bowl of iron-fortified breakfast cereal.
  • Stick to a low fiber diet.  Avoid foods such as corn or nuts which are more difficult to digest completely and may trigger constipation.
  • Consume plenty of fluids, particularly drinks which are high in electrolytes.
  • Visit your doctor.  In some cases an antibiotic such as rifaximin is all that is needed to begin the healing process.
  • Your physician might prescribe steroids, so know your facts before the office visit.
  • Many extol the wonders of coconut oil in easing stomach cramps and diarrhea associated with Crohn’s disease.

Don’t ignore the symptoms and think they will go away on their own.  If you think you have Crohn’s, seek professional help immediately.

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