Many people feel tired or exhausted some point during the day.
Lack of energy may affect your daily activities and make you less productive.
The type and amount of food you eat plays a major role in determining your energy levels throughout the day.
Although all foods give you energy, some foods contain nutrients that can help increase energy levels and maintain alertness and focus throughout the day.
Here is a list of foods that have proven that help in boost energy levels:
Bananas are one of the best energy foods.
It is an excellent source of carbohydrates, potassium and vitamin B6, all of which can help increase energy levels in your body.
One study showed that eating bananas prior to a 75-kilometer cycling experience was just as effective as consuming a carbohydrate drink to improve endurance athletes’ performance.
Bananas are one of the best and most important foods to eat before exercise, especially for bodybuilders and fitness players.
Study about the most benefits of eating green banana.
2. Fatty fish
Fatty fish like salmon and tuna are excellent sources of protein, fatty acids, and B vitamins, making them great foods to include in your diet.
Salmon or tuna give you the recommended daily amount of omega-3 fatty acids and vitamin B12.
Omega-3 fatty acids have shown her ability to reduce inflammation in the body, which is a common cause of fatigue.
In fact, some studies have determined that taking omega-3 supplements can reduce fatigue, especially in cancer patients and those recovering from cancer.
Vitamin B12 (B12) works together with folic acid to produce red blood cells and helps improve iron functioning in the body.
Optimum levels of red blood cells and iron in the blood can reduce fatigue and increase energy.
3. Brown rice
Brown rice is very nutritious food.
Unlike white rice, it is less processed and holds more nutritional value in the form of fiber, vitamins and minerals.
One cup (195 grams) of cooked brown rice contains 3.5 grams of fiber and provides about 88% of your needs for manganese.
A mineral that helps enzymes break down carbohydrates and proteins to generate energy.
Plus, thanks to its fiber content, brown rice has a low glycemic index.
Therefore, it can help regulate blood sugar levels and help you maintain energy levels throughout the day. (Study)
4. Sweet potato
Besides being a delicious potato, sweet potato is a rich source of energy for those looking for an extra boost.
One medium sweet potato can contain up to 23 grams of carbohydrates, 3.8 grams of fiber, 28% of manganese and 438% of vitamin A.
Thanks to the content of fiber and complex carbohydrates in potatoes, your body assimilates them at a slow speed, which provides you with a steady supply of energy.
Sweet potatoes are also a significant source of manganese, which helps break down nutrients to produce energy.
Coffee may be the first food you think of to consume when looking for an energy boost.
It is rich in caffeine.
This compound can leap from the bloodstream to your brain and inhibit the activity of adenosine, which is a neurotransmitter that calms the central nervous system.
As a result, the production of epinephrine increases, this hormone that stimulates the body and the brain.
Although coffee provides only two calories per cup, it is energizing effects on the body can leave you feeling alert and focused. (Study)
6. The eggs
Eggs are not only a hugely satisfying food, but they can also provide the energy to fuel your day.
Eggs is packed with protein, which can provide you with a stable and sustainable source of energy because it does not cause spikes in blood sugar and insulin when digested.
Leucine is the most abundant amino acid in eggs, and we know it to stimulate energy production in several ways.
Leucine can help cells take up more sugar in the blood, stimulate energy production in cells and increase the breakdown of Fats for energy production.
Eggs are rich in B vitamins.
These vitamins help enzymes play their role in the processes of breaking down food for energy.
Apples are one of the most popular fruits in the world, and an excellent source of carbohydrates and fiber.
A medium-sized apple (185 grams) contains about 25 grams of carbohydrates, 19 grams of sugar and 4 grams of fiber.
Because of their rich contents of natural sugars and fiber, apples can provide a slow and sustainable release of energy.
Apples are high in antioxidants.
Research has shown that antioxidants can slow the digestion of carbohydrates, so they release energy over a longer time.
Finally, we recommending to eat whole apples.
As for eating juices and purees, from which the fibers removed faster, it provides faster digestion energy.
Water is essential for life.
It accounts for up to 60% of your body weight and it’s involved in many cellular functions, including energy production.
Not drinking enough water can lead to dehydration, which can slow your body’s functions, making you feel sluggish and tired.
Drinking water gives you a boost of energy and helps you combat feelings of tiredness.
You can avoid dehydration by drinking water, even if you are not thirsty.
Try to drink water regularly throughout the day.
9. Dark chocolate
Dark chocolate has a higher cocoa content than regular or milk chocolate.
The antioxidants have many health benefits, such as increasing blood flow throughout the body.
This effect helps deliver oxygen to the brain and muscles, which improves their function.
This can be especially helpful during a workout.
The increased blood flow produced by the antioxidants in cocoa can help reduce mental fatigue and improve mood.
Dark chocolate also contains stimulating compounds like theobromine and caffeine, which have proved the ability of it to boost mental energy and mood.
Oats are wholegrain and one of the best energy foods that provide you with long-lasting energy.
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 gastric emptying and absorption of glucose into the blood.
Oats are rich in vitamins and minerals that aid in the energy production process.
These include B vitamins, iron and manganese.
The combination of all these nutrients makes oatmeal an ideal sustainable energy release food.
Yogurt is an excellent snack to fuel your day.
The carbohydrates in yogurt are primarily in the form of simple sugars, such as lactose and galactose.
When broken down, these sugars can provide ready-to-use energy.
Yogurt is rich in protein, which helps slow down the digestion of carbohydrates, thus slowing down the secretion of sugar into the blood.
Also yogurt contains large amounts of vitamins B2 and B12, which have involved in cellular functions.
It helps form ATP, which cells use for fuel.
Chickpeas are an excellent source of energy.
It’s also is a wonderful source of complex carbohydrates and fiber that the body uses for steady energy.
These ingredients are also helpful in slowing down the absorption of carbohydrates, which help you avoid blood sugar spikes.
You can enjoy hummus by combining it with vegetables or with other dishes like sandwiches or salads. (Study)
Soy can be an easy and satisfying snack.
It is relatively low in calories, but offers large amounts of protein, carbohydrates and fiber.
Just one cup of soybeans can provide you with 17 grams of protein, 16 grams of carbohydrates, and about 8 grams of fiber.
Plus, it contains high amounts of vitamins and minerals that can help boost energy in various ways.
One cup of soybeans provides 79% of your need for manganese and 121% of your need for folate.
Folate works with iron to boost energy and fight fatigue and anemia, while manganese helps generate energy from breaking down carbohydrates and proteins.
Finally, soybeans contain large amounts of molybdenum, which acts as an enzyme catalyst and aids in the distribution of nutrients for energy.
Besides being a great and inexpensive source of protein, lentils are a good source of the nutrient and help boost energy levels.
Lentils are legumes rich in carbohydrates and fiber.
One cup of cooked lentils provides up to 40 grams of carbs and about 16 grams of fiber.
The fiber in lentils promotes slow stomach emptying and increases control of blood sugar levels.
Therefore, you will not only feel full for longer after consuming it, but you can also expect steady energy levels.
Also lentils increase energy levels by replenishing stores of folate, manganese, zinc, and iron.
These nutrients aid in the efficient production of energy in cells and breakdown of nutrients for energy release.
Avocados considered a superfood because of their significant health benefits.
For example, it is rich in healthy Fats and fiber.
84% of the healthy fats in avocados come from monounsaturated fatty acids.
These healthy fats help to boost optimal blood lipid levels and enhance nutrient absorption.
It can also store in the body and used as energy sources.
The fiber in avocados accounts for 80% of their carbohydrate content, which can help maintain stable energy levels.
Avocados are a superb source of the B group of vitamins.
Which is essential for the optimum function of the mitochondria in your cells, where cellular energy produce.
This fruit is famous for their high vitamin C content.
One orange can provide up to 106% of your vitamin C need.
Also, oranges contain antioxidant compounds that can provide protection against oxidative stress.
Research has shown that oxidative stress can enhance feelings of fatigue.
Therefore, the antioxidant protection provided by the compounds in oranges may help reduce fatigue.
In fact, one study showed that 13 women who consumed 17 ounces (500 ml) of orange juice did one hour of aerobic exercise three times a week for three months and experienced reductions in muscle fatigue and improvements in physical performance.
Strawberries are another good energy-boosting fruit.
It can provide you with carbohydrates, fiber, and sugars that can boost energy levels.
One cup of strawberries provides 12 grams of carbohydrates, 3 grams of fiber and 7 grams of sugar.
Plus, that same portion will give you 149% of your RDI for Vitamin C.
Besides helping to fight inflammation in the body, the antioxidants in strawberries may help fight fatigue and give you energy.
You can incorporate strawberries in many recipes and use them in smoothies or salads. (Study)
Seeds, such as chia seeds, flaxseeds, and pumpkin seeds, can also increase your energy levels.
These seeds are usually high in plant-based omega-3 fatty acids.
Low levels of omega-3 fatty acids have linked to increased inflammation and fatigue.
Fatty acids are also an important source of stored energy and help your cells function properly.
The seeds are an excellent source of fiber and protein.
The fiber in the seeds contributes to the slow digestion of nutrients, resulting in a continuous and continuous release of energy.
Beans are rich in nutrients and a significant source of natural energy.
Although there are hundreds of different beans, their nutritional profiles are very similar.
They are a rich source of carbohydrates, fiber and protein.
Pulses digested slowly, which helps keep blood sugar levels steady and gives you steady energy.
Beans contain antioxidants that can help fight inflammation and boost energy.
Black beans and black-eyed peas are among the most popular types of beans.
These beans are excellent sources of folate, iron, manganese and magnesium, which are involved in producing energy and help deliver energy to every cell in the body.
20. Green tea
Green tea is known for its long list of health benefits and is one of the best energy foods and healthiest drinks.
It is high in powerful antioxidants that can help prevent oxidative stress and inflammation.
Similar to coffee, green tea contains caffeine, which can increase energy levels.
However, green tea also contains a compound called L-theanine.
L-theanine can mitigate the effects of caffeine, such as anxiety and stress, and produce a smoother boost of energy.
Research has shown that combining caffeine and theanine in green tea can increase focus, alertness and mental focus.
Green tea can be a good energy booster for physical activity because it can reduce fatigue by increasing the breakdown of fats.
Nuts can be a great nutrient-packed snack for an energy boost.
And nuts considered one of the most important energy foods.
Most nuts like almonds, walnuts, and cashews known to have high calories and an abundance of protein, carbohydrates and healthy fats.
These nutrients can provide you with a slow release of energy during the day.
It is also high in omega-3 and omega-6 acids, antioxidants that can increase energy levels and help protect against inflammation and antioxidants.
These nuts provide good amounts of carbohydrates and fiber for a steady and steady increase in energy.
Nuts also contain other vitamins and minerals, such as manganese, iron, B vitamins and vitamin E.
These can help increase energy production and reduce fatigue.
Popcorn can be an excellent calorie and invigorating snack.
It’s high in carbohydrates and fiber, which can make it very satisfying and an excellent choice for an energy boosting snack.
100 grams of air-popped popcorn provides 78 grams of carbohydrates and 15 grams of fiber, making it a high-fiber food.
Therefore, it can provide stable power release.
Popcorn can be a healthy food when cooked with healthy ingredients using the hot air (steam) cooking method.
To Read: Omega 3 : Benefits and Best Source
23. Green leafy vegetables
Green leafy vegetables, such as spinach and kale, are excellent sources of energy-boosting nutrients.
It is rich in iron, calcium, magnesium, potassium, and vitamins A, C, E and K.
Plus, it’s packed with folate, fiber, and antioxidants that provides health benefits.
One of the most common symptoms of iron deficiency is fatigue.
Green leafy vegetables like spinach and kale are excellent sources of iron to replenish your body’s stores, and vitamin C to boost iron absorption in the body.
Iron boosts red blood cell production to deliver oxygen to your cells, which combats fatigue.
Green leafy vegetables can also boost the formation of nitric oxide, which helps widen blood vessels for better blood flow through the body. (Study)
There is an abundance of energy foods that can help boost your energy.
Whether packed with carbohydrates for readily available energy, or fiber and protein to release energy slowly, these foods can help increase energy, strength and stamina.
Many of these foods also contain large amounts of other nutrients, including vitamins, minerals, and antioxidants.
It’s proved that these compounds involved in the production of energy within cells, and that they provide many other health benefits.
If you want more energy, incorporating these foods into your diet is a great place to start.