Many of us seek more healthy energy in our lives, especially when we feel stressed, fatigued, and overloaded. How can we tap into greater vitality and experience more dynamic energy levels on a daily basis?

In her book The Energy Edge, Pamela Smith, R.D., points out that food is one of the primary sources of energy and describes how certain foods promote high energy levels, while others can sap our vitality.

Ms. Smith outlines a plan of eating for energy that includes optimizing our intake of essential vitamins and minerals, incorporating essential fatty acids, properly consuming carbohydrates and proteins to keep blood sugar levels steady, and avoiding "energy sappers" in our diet.

Vitamins and minerals are critical health components, and an optimal,
balanced intake is key to natural energy production. All essential nutrients play a role here, but some are worthy of special mention.

The B-Complex family of vitamins is especially valuable not only for mental and physical vigor and stamina, but also to help the body process glucose effectively.

Niacin (Vitamin B-3) is a nutrient standout, since it is essential to energy production, and helps to regulate blood sugar. When our stress levels rise, these revitalizing B-Vitamins deplete rapidly.

Since they are water soluble and not stored at length in our bodies, it's important to replenish them regularly. B-Complex-rich foods include nutritional yeast, whole grains, beans, peas, and nuts.

Other key nutrients include Vitamin E, iron, and zinc.

Vitamin E, a powerful antioxidant, is found in nuts, seeds, and wheat germ, and protects us from free radical damage in times of stress.

Iron is important in circulating oxygen through our blood, and many women are not getting enough of this vital nutrient.

In fact, according to Dr. Michael Murray, N.D., in his book The Encyclopedia of Nutritional Supplements, iron deficiency may affect up to 58 percent of young, healthy women.

Red meat is by no means the only source of iron; this important mineral is found in many vegetarian sources such as tofu, whole grains, beans, dark leafy vegetables, and black strap molasses.

Zinc, another energy essential, helps regulate blood glucose levels due to its role in insulin production. Zinc-rich foods include oysters, pumpkin seeds, pecans, split peas, whole grains, and peanuts.

Since obtaining protective nutrient levels from food sources alone may be difficult, it makes sense for most of us to supplement our diets with a high quality multi-vitamin/mineral formula.

Incorporating important dietary fats, such as omega-3 essential fatty acids, is another key to healthy vitality.

Dr. Murray estimates that approximately 80 percent of our population consumes far too few of these essential fatty acids. This can result in fatigue, lack of endurance, depression, and immune weakness, among other problems.

Recent studies show that the correct balance of these healthy fats lead to more sustained energy in active people, so consider adding fatty fish like salmon and mackerel, flax seeds and flax oil to your diet.

While essential vitamins, minerals, and fats are vital, the right combination of

carbohydrates and proteins lays the foundation for sustained energy. When choosing carbohydrates, target complex carbs.

Dr. Elson Haas, M.D., founder and director of the Preventive Medical Center of Marin, emphasizes that highly starchy foods, like refined, white flour bread, bagels and pretzels, potatoes and white rice rapidly break down in the body. This causes the release of extra insulin, which burdens our metabolism.

Complex carbohydrates, however, such as brown and wild rice, whole wheat pita bread, yams, oatmeal, popcorn, nuts, seeds, peas and beans provide a steadier stream of glucose and other nutrients.

The bonus is that these nutritious foods are also high in fiber for a more gradual energy release.

To help keep blood sugar levels balanced, eat a combination of protein and carbohydrates at each meal. Smaller, more frequent meals throughout the day further promote this balance and are less taxing to digest than fewer, heavy meals.

Lastly, avoid "energy sappers." These include excessive caffeine which can drain the adrenal system, and high sugar, low fiber foods-like candy, refined baked goods, fruit juices and soft drinks; these tend to spike the blood sugar levels, leading to an eventual energy crash.

If we can make gradual changes, like protecting ourselves with nutritional supplements, incorporating healthy fats into our diets, replacing refined carbohydrates with more fiber-rich, nutrient-dense choices, and avoiding "energy sappers", we can tap into greater and more sustained natural energy.

Experiment with these changes gradually, to see what works best for you. Greater vitality is right within your reach.