Lack of energy could affect your daily activities and make you less productive. The type and quantity of food you eat play an essential role in determining your energy levels during the day.
Although all food gives energy, some contain nutrients that could help increase your energy levels these are known as energy-giving foods. They help to improve and maintain your focus and alertness throughout the day.
Brown rice is more nutritious compared with white rice. It is less processed and retains more nutritional value in the form of fiber minerals and vitamins.
One and a half (50grams) of brown rice contains 2 grams of fiber and provides a large portion of your Recommended Daily Intake (RDI) of manganese, a mineral that helps enzymes breakdown carbs and proteins to generate energy.
Bananas are one of the best energy-containing foods. They are rich in potassium, vitamin B6, and complex carbs which are all energy boosters.
Sweet potatoes are good energy boosters. A cup (100grams) serving of sweet potatoes could pack up to 25 grams of complex carbs. 3.1 grams of fiber, 25% of the RDI for manganese, and a whopping 564% of the RDI for vitamin A.
The fiber and complex carbs content in sweet potatoes is digested slowly by your body providing you with a steady supply of energy.
Fatty fish like salmon and tuna are good sources of protein, fatty acids, and B vitamins making them great foods to include in your diet.
A serving of salmon or tuna provides you the recommended daily amount of omega-3 fatty acids. Omega-3 fatty acids have been shown to reduce inflammation, which is a common cause of fatigue.
Vitamin B12 also found in fish works with folate to produce red blood cells and help iron work better in your body. Optimal levels of red blood cells and iron can reduce fatigue and increase energy.
Eggs are packed with a lot of protein which can give you a steady and sustained source of energy. Also, leucine is the most abundant amino acid in eggs and it is known to stimulate energy production in several ways.
One of these ways is that leucine can help cells take in more blood sugar, stimulate the production of energy in the cells and increase the breakdown of fat to produce energy.
Eggs are also rich in B vitamins which help enzymes perform their roles in the process of breaking down food for energy.
Coffee is a recommended drink for boosting energy. It is rich in caffeine which can quickly pass from your bloodstream into your brain and inhibit the activity of adenosine, a neurotransmitter that affects the nervous system.
As a result, the production of epinephrine – a hormone that stimulates the body and brain increases.
Water is a universal solvent. It is also involved in many cellular functions including energy production. Dehydration which is caused by not drinking enough water can slow down your bodily functions leaving you feeling sluggish and tired. Drinking water could give you a boost of energy and help fight feelings of fatigue.
Apples are a good source of carbs and fiber. Due to their natural sugars and fiber content, apples can sustained energy release. Apples also have high antioxidant content. Research has shown that antioxidants may slow the digestion of carbs, so they release energy over a more extended period of time.
The antioxidant in cocoa has been shown to have many health benefits such as increasing blood flow throughout your body.This effect aids the delivery of oxygen to the brain and muscles, which improves their function. This can be especially helpful during exercise.
Dark chocolates also contain stimulatory compounds such as theobromine and caffeine which have been shown to enhance mental energy and mood.
Yogurt is an excellent energy snack. The carbs in yogurt are mainly in the form of simple sugars such as lactose and galactose.
When broken down, these sugars can provide ready-to-use energy. Yogurt is also packed with protein which helps to slow the digestion of carbs thereby slowing the release of sugars into the blood.
Oatmeal provides you with long-lasting energy after consumption. It contains beta-glucan, a soluble fiber that forms a thick gel when combined with water.
The presence of this gel in the digestive system delays stomach emptying and the absorption of glucose into the blood. Oatmeal as a whole grain is rich in minerals, vitamins, iron, manganese that makes it a perfect food for sustained energy release.
Avocados are rich in healthy fats, B vitamins, and fiber. About 84% of the healthy fats in Avocados come from monosaturated and polyunsaturated fatty acids.
These healthy fats have been shown to promote optimal blood fat levels and enhance the absorption of nutrients. Also, the fiber in avocados accounts for 80% of their carb content which can help maintain steady energy levels.
Beans are highly proteinous and a great source of natural energy. They are also rich in carbs and fiber. Beans are digested slowly which helps maintain stable blood sugar levels and gives you steady energy. Beans also contain antioxidants that can help fight inflammation and promote energy.
Nuts are great energy-promoting snacks. Almonds, walnuts, and cashews are known for their high-calorie density and abundance of proteins, carbs, and healthy fats. They also provide a decent amount of carbs and fiber for a steady and sustained energy boost.
Leafy green vegetables:
Leafy green vegetables like spinach and pumpkin are excellent sources of nutrients that promote energy.
They are high in iron, calcium, magnesium, potassium, vitamin A, E, C, and K, Folic acid, antioxidants, and fiber.
Leafy green vegetables are excellent sources of iron to replenish your body’s stores, preventing fatigue which is the most common symptom of iron deficiency as well as vitamin C to enhance the absorption of iron in your body.