Most of us suffer from fatigue from time to time. We are stressed, often sleep deprived and eat fast food on the go. Our bodies simply run out of fuel. One of the best ways to fight fatigue is by eating foods that boost energy. Smart and healthy food choices can help improve your overall health and well-being. They can also help you feel more energized.
All foods give you energy, but how the energy is released determines which foods are better at helping you feel more invigorated. Caffeine and energy drinks can give you a quick energy boost, but the right foods can help keep you going all day long.
Our fuel comes from the food we eat, but some foods can provide a richer and more long-term source of energy than others. Here are 14 healthy, energy boosting foods:
Green vegetables contain vitamins and minerals – including vitamin B, magnesium and iron – that help boost energy. Some examples include spinach, asparagus and broccoli. Cauliflower, carrots, cabbage, Brussels sprouts, watercress and kale are all high in nutrition and act as energy boosters.
Cereals are typically digested slowly so they release over time and help keep your blood sugar more level. Many cereals, such as shredded wheat, corn flakes, bran flakes and oatmeal are good energy boosters. They also contain fiber which helps your body release energy steadily.
Eggs are a good source of protein. Protein helps with almost all of your bodily functions so you experience improved energy levels. Eggs also contain iron which is good for sustaining energy throughout the day.
All nuts are a good source of minerals and are high in nutrition. Nuts have vitamins A, B and E, potassium, calcium, magnesium, phosphorus and iron. Almonds are a good source of healthy fats and have protein that helps balance out blood sugar. Almonds also improve heart health and may lower risks of some cancers. Walnuts also have energy boosting properties and overall health benefits.
Many seeds, including pumpkin and sunflower, are rich in minerals and contain protein. They are also a great source of magnesium and iron.
Fresh fruits – apples, oranges, grapes, peaches, watermelon, pineapples, bananas – can give you an energy boost. Fruits have simple carbohydrates or sugars which are easy for your body to break down and use for energy. Fruits are also rich in vitamins, minerals, fiber, antioxidants and water.
Citrus fruits, such as lemons and limes, contain vitamin C which is good for your immune system. Dark berries, such as blueberries, raspberries and blackberries, are full of antioxidants. They can be good for your heart health by helping to lower blood pressure.
Beans and lentils
Beans and lentils are good sources of carbohydrates and potassium. Lentils and other legumes, such as kidney beans and chick peas, help level out blood glucose levels so that you avoid that mid-afternoon crash.
Honey has been called nature’s energy booster. It is great for building up your immune system. Honey is also a natural remedy for many ailments, such as sore throats, sleeplessness and may even have cancer-fighting properties.
Green and other teas
Green tea gives energy to your entire body. It’s also a great source of antioxidants. Green tea offers many other health benefits, including fight cancer and heart disease, lowering cholesterol, burning fat for weight loss, preventing diabetes and stroke, and staving off dementia.
Chamomile tea is great for calming the mind and reducing stress. Black tea may help lower levels of cortisol when you drink it on a regular basis. Ginger tea is also fused with nutrients and can help you avoid afternoon fatigue.
Eating yogurt gives you both protein and carbohydrates – both of which can give you energy and a feeling of fullness. Yogurt also contains probiotics which are known to aid in healthy digestion.
Our good friend water has so many health benefits. Water keeps your body hydrated and allows it to work at optimum levels. It helps you digest, absorb and process nutrients. If you don’t drink enough water, you can become dehydrated and may experience a feeling of fatigue. So, drink more water!
Peanut butter that contains monounsaturated fat can be a healthy choice for a snack. It has protein, potassium and iron. Smart snacking with smart carbs and protein-rich foods can help keep your blood sugar level throughout the day and give you the energy to tackle whatever comes your way.
Salmon is great source for omega-3 fatty acids as well as protein. Cold water fish, like salmon, sardines and tuna, give you more omega-3 fatty acids than warm water fish. Omega-3 fatty acids aid in energy production, brain activity and are good for heart health.
Dark chocolate provides energy by supplying your body with magnesium and iron. It contains flavenoids that help keep your blood vessels healthy and reduce inflammation. Dark chocolate may also lower cortisol – a stress hormone that can lead you to eat more and gain weight. That’s plenty of reasons for me to eat chocolate!
So, fuel your body with energy boosting foods. You’ll feel better throughout the day and be on your way to creating a healthier, more balanced you!