Does your fast-paced workday leave you drained, tired, and with a pounding headache? If so, then you are not starting with a breakfast that contains the energy you need to stay alert and functional.
The Role of Vitamins in Energy
When you grab a donut and coffee for breakfast, you are not giving your body the correct energy it needs. Instead, you are floating on short-term power to get you through your morning commute.
Long-term energy comes from a breakfast that contains a good dose of B vitamins. By eating foods containing lots of these vitamins, you boost your energy level and clear a tired mind. As a bonus, healthy food choices provide mental focus, alertness, and reduce anxiety.
In particular, vitamin B6 and vitamin B12 are essential for our energy needs. Without them, you are not utilizing the full potential of your carbohydrates.
Fruit Sources for Energy Enhancement
Carbohydrates are your body’s first choice for fuel. The vitamins you eat help carbohydrates convert food into energy. For example, fruit supplies us with ample amounts of glucose. Glucose feeds our brains for optimal function. When combining B vitamins with carbohydrates, your body generates more power. Otherwise, those carbohydrates will be hanging around, waiting for something to happen.
To explain the breakdown process, you need to think of vitamins as keys that open locked doors. Glucose is waiting behind one of those locked carbohydrate-doors. Once opened, glucose can rush out to start making energy.
Good Food Sources for Energy-Producing Vitamins
With this nutrient pairing, you create a power-packed breakfast for better work productivity.
To make sure you get enough of these essential vitamins, you need to eat some of the foods below. These choices will keep you full of energy and mental readiness.
- Soy milk
- Leafy green vegetables
- Hemp seeds
- Whole grains
From the list above, you should choose soy milk over almond milk for boosting energy. The reason is soy contains more nutrients like magnesium, iron, potassium, and phosphorus. When compared to other non-milk alternatives, like almond milk, these nutrients are missing.
Other Vitamins to Include in Your Breakfast
Since B vitamins are excellent for energy, let’s not forget about other crucial vitamins. For instance, you also need vitamins to support a healthy and sharp mind. Such nutrients would be vitamin C, vitamin D, iron, zinc, and omega-3.
Some of these vitamins, such as vitamin C, enhance absorption of other vitamins. By enhancing absorption, vitamins get into your blood faster to help produce energy. Another benefit of vitamin C is this vitamin supports your immune system. You will be sick less often, which means you will operate at your optimal performance.
Also, iron is an essential vitamin in maintaining energy. One of the functions of iron is to generate red blood cells to transport oxygen. But related to energy, our cells need iron to build enzymes. These enzymes break apart molecules to produce fuel.
The most important of these extra vitamins is omega-3. This vitamin is essential as our brains are nothing but fatty nervous tissue. When you eat the right amount of fatty acids, such as flaxseed and hemp seeds, helps maintain a healthy mind. With a healthy mind, you think clearer and process information faster.
Fast Breakfast Recipes to Energize Your Busy Day
Even when you are running late for a meeting, you can still have an energy-packed breakfast. To do this, you can whip up a smoothie to give you the nutrients you need. Smoothies are fast and easy to make and will energize, and awaken, your mind for that long, busy workday.
To help you make the best energy-boosting smoothies, we have compiled a few recipes for you. These smoothies are full of get-up-and-go ingredients. Each ingredient contains:
- Vitamin C
- Vitamin D
- B vitamins
Also, you can change any of these smoothies. For example, you can add protein powder or substitute other veggies. An excellent veggie substitute is cauliflower. In case you did not know, cauliflower is high in B vitamins.
Please comment below when you try any of these energy-boosting breakfast smoothies. And if you would like to get more smoothie recipes and ideas, check out Kristine’s Kitchen and have fun creating!