It’s no secret that what we eat is vital to our health, both body and mind. When you eat the right foods, your body is able to function properly. By consuming the right foods you can keep yourself energized and revitalized throughout the day. If you need a little pick-me-up, take note of the following foods for a great energy boost. You may want to add them to your next grocery list.

Having a diet rich in iron is one of the easiest ways to get natural energy to keep you going throughout the day. Iron as a mineral plays the role in transporting oxygen through the red blood cells to wherever the body needs it. You should try to include at least 18 mg a day of iron. This is especially important for women. When you don’t get enough iron, you feel it. The most common symptoms of a lack of iron include a low metabolic rate and feeling low on energy. So if you’re feeling sluggish during the day, maybe you need to toss a little iron into your diet. Iron rich foods you can turn to are: lean beef, spinach, lentils, tofu, steamed clams, and orange juice.

When you need ever-lasting energy for a long day, grab a bowl of oatmeal. With loads of fiber, oatmeal has the ability to keep the body’s blood sugar levels more constant, which means you can avoid high sugar cereals that give you an early rush, only to slow you down when you crash hours later. If oatmeal doesn’t quite float your boat, try an oat bran muffin.

Need energy in moderation? Then eating a good ole peanut butter sandwich on whole wheat bread is your answer. The great thing about this easy meal is that the combination of whole wheat of the bread and the fat and protein from the peanut butter works to ration out doses of energy throughout the day. For a lighter snack, dab some peanut butter onto a couple of apples slices. The peanut butter will do its part, while the apple provides you with sugar to keep you going, but on a small enough level so that you don’t crash and burn near the end of your day.

Eating foods and drinking beverages that are high in vitamin-C are another way to get your energy boost in the morning or after the end of the day. Not only does vitamin C help you feel revitalized, it is also responsible for producing carnitine, a molecule that helps the body burn fat for energy.

The best way to keep yourself going without becoming a drone is to eat 5-6 small meals a day. By keeping your metabolism on its toes, you’ll be awake, alert and able to prevent yourself from overeating, which can lead to feeling tired and sluggish way before bedtime.

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