There are certain foods that are not only very nutritious, but can also help boost our energy levels. Apart from fruit and vegetables, that are tremendous sources of energy e.g. bananas, apples and leafy vegetables, the following 10 foods will give you energy!
1. Fatty Fish
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. Some studies determined that taking omega-3 supplements could decrease fatigue, especially in cancer patients and those recovering from cancer. Furthermore, vitamin B12 works together with folic acid to produce red blood cells and help iron work better in the body as well as reduce fatigue and increase energy.
2. Sweet Potatoes
Besides being delicious, sweet potatoes are a nutritious source of energy for those looking for an extra boost. Sweet potatoes’ fiber content and complex carbs, help your body digests them at a slow pace, which provides you with a steady supply of energy.
3. Dark Chocolate
Dark chocolate has a higher cocoa content than regular or milk chocolate. The antioxidants in cocoa have been shown to have many health benefits, such as increasing blood flow throughout the body. This effect helps the delivery of oxygen to the brain and muscles, which improves their functions. This can be especially helpful during exercise.
4. Goji Berries
Goji berries have been used in Chinese medicine for centuries due to their multiple benefits. Besides being packed with antioxidants, vitamins and minerals, this fruit is known to be a good source of fiber. Research has suggested that goji berry juice could provide antioxidant protection, assist with mental performance and alertness, help decrease feelings of fatigue, slow down digestion and release energy slowly.
Quinoa is a seed popular for its high protein content. Even though this superfood is high in carbohydrates, it has a low glycemic index, which indicates that its carbs are absorbed slowly and can provide sustained energy release.
Yogurt is an excellent snack to fuel up your day. 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. Additionally, yogurt is packed with protein, which helps slow down the digestion of carbohydrates, thereby slowing down the release of sugars into the blood.
Hummus is made with chickpeas, sesame seed paste, oil and lemon. The combination of these ingredients makes hummus a good source of energy. Chickpeas in hummus are a good source of complex carbs and fiber that the body uses for steady energy.
Lentils are a good source of nutrients and help boost energy levels. The fiber in lentils promotes more controlled increases in blood sugar levels. Therefore, you will not only feel full for longer after you eat them, but you can also expect steady energy levels.
Avocados are considered to be a superfood because of all their significant health benefits, for example, they’re rich in healthy fats and fiber. These healthy fats have been shown to promote optimal blood fat levels and enhance the absorption of nutrients. They can also be stored in the body and used as energy sources.
Most nuts like almonds, walnuts and cashews are known for their high calories and abundance of proteins, carbs and healthy fats. These nutrients can provide you with a slow release of energy during the day. They are also high in omega-3 and omega-6 fatty acids, and antioxidants that can increase energy levels and help with inflammation and antioxidant protection.