Energy Giving Foods : 25+ Foods That Can Give You More Energy.
Many people feel tired at some point during the day. A lack of energy could affect your daily activities and make you less productive.
Perhaps not surprisingly, the type and quantity of food you eat plays an essential roles in determining your energy levels during the day.
Even though all the foods you eat gives you energy ,but some foods contain nutrients that could help increase your energy levels and maintain your alertness and focus throughout the day.
Here’s a list of 25+ foods that have been proven to help promote energy levels.
1. Apples
Apples are one of the most popular fruits in the world, and they are a good source of carbs and fiber.
A medium-sized apple (100 grams) contains approximately about 14 grams of carbs, 10 grams of sugar, and up to 2.1 grams of fiber.
Due to their rich content of natural sugars and fiber, apples can provide us a slow and sustained energy release.
Apples have a high antioxidant content. Studies have shown that antioxidants may slow the digestion of carbs, so they release energy over a more extended period of time .
It’s recommended to eat apples whole to reap the benefits of the fiber in their skin.
2. 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 healthy diet.
A serving of salmon or tuna provides you the recommended daily amount of omega-3 fatty acids and vitamin B12 that your body need.
In fact, some studies on omega-3 determined that taking omega-3 supplements could decrease fatigue, especially in cancer patients and those recovering from cancer.
Further, vitamin B12 works with folate to produce red blood cells and help iron to work better in your body. Optimal levels of red blood cells and iron can reduce fatigue and also increases energy .
3. Brown rice
Brown rice is a very nutritious food. When compared with white rice, it’s less processed and retains more nutritional value in the form of fiber, vitamins, and minerals.
One cup (100 grams) of brown rice contains 4 grams of fiber and provides a large portion of your recommended daily intake (RDI) of manganese, a mineral that helps enzymes break down carbs and proteins to generate energy .
Additionally, due to its fiber content, brown rice has a low glycemic index. Therefore, it could help to regulate blood sugar levels and promote steady energy levels throughout the day.
4. Sweet potatoes
Aside from being delicious, sweet potatoes are also a good nutritious source of energy for those looking for an extra boost.
One-cup (100-gram) 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 .
Due to sweet potatoes’ fiber and complex carb content, your body digests them slowly, which provides you with a steady supply of energy .
5. Coffee
Coffee might be the first thing you’d think to consume when you’re looking for an instant energy boost.
It is rich in caffeine, which can quickly pass from your bloodstream into your brain and inhibit the activity of adenosine, a neurotransmitter that quiets the central nervous system.
As a result, the production of epinephrine , a hormone that stimulates the body.
Even though coffee only provides two calories per cup, its stimulatory effects can make you feel alert , focused and active.
6. Avocados
Due to their significant health benefits, avocados are considered to be a superfood.
They’re rich in healthy fats, B vitamins, and fiber.
About 82% of the healthy fats in avocados come from monounsaturated and polyunsaturated fatty acids.
These healthy fats have been shown to promote optimal blood fat levels and to enhance the absorption of nutrients. They can also be stored in the body and used as energy sources.
Additionally, the fiber in avocados accounts for 80% of their carb content, which can help to maintain steady energy levels.
7. Bananas
Bananas may be one of the best foods for energy.
They’re an excellent source of complex carbs, potassium, and vitamin B6, all of which can help to boost your energy levels.
8. Water
Water is really very essential for life. It is also involved in many cellular functions, including energy production.
Not drinking enough water in a day , may lead to dehydration, which can slow bodily functions, leaving you feeling sluggish and tired.
Drinking water could give you a boost of energy and helps to fight feelings of fatigue.
You can avoid dehydration by drinking water also when you are not thirsty. Try to drink water regularly throughout the day.
9. Dark chocolate
Dark chocolate contains higher cocoa content than regular or milk chocolate .
The antioxidants present in cocoa have been shown to have many health benefits, such as increasing blood flow throughout your body.
This effect aids to the delivery of oxygen to the brain and muscles, which improves their function. This can be especially helpful during exercise also.
Additionally, the increase in blood flow produced by antioxidants in cocoa could help reduce mental fatigue and improve mood.
10. Yerba mate
Yerba mate is a drink which is made from the dried leaves of a plant native to South America. It has been found to have many health benefits.
Yerba mate contains antioxidants and caffeine. A regular 8-ounce cup can offer you about 85 mg of caffeine, which is similar to the amount in a small cup of coffee.
The caffeine in yerba mate promotes the production of the hormone called epinephrine, which increases energy .
However, unlike other stimulants, yerba mate does not seem to affect our blood pressure or heart rate.
11. Goji berries
Goji berries have been used in Chinese medicine for centuries due to their multiple health benefits.
Besides being packed with antioxidants, vitamins, and minerals, this fruit is known to be a good source of fiber also.
Additionally, goji berries are rich in fiber. A 1-ounce (28-gram) serving provides 2 grams of fiber. This could help slow digestion and slow energy release .
Goji berries are easy to enjoy mixed in yogurt, smoothies, and sauces. Or you can simply eat them raw.
12. Quinoa
It is a seed that’s popular for its high protein, carb, and dietary fiber content, as well as its many vitamins and minerals.
Even though this superfood is high in carbs, it has a low glycemic index, which indicates that its carbs are absorbed at a slow rate and can provide a sustained energy release.
13. Oatmeal
Oatmeal is a whole grain cereal that could provide you long lasting energy.
It contains beta glucan which is a soluble fiber that forms a thick gel when combined with water. Presence of this gel in the digestive system delays stomach emptying and the absorption of glucose into the blood.
Further, oats are rich in vitamins and minerals that helps for the energy production process. These include B vitamins, iron, and manganese.
The combination of all these nutrients makes oatmeal a perfect food for sustained energy release for more energy.
14. Yogurt
Yogurt is an excellent snack that can fuel your day.
The carbs in yogurt are mainly in the form of simple sugars, like lactose and galactose. When broken down, these sugars can provide you ready to use energy.
Additionally, yogurt is packed with protein, which helps to slow the digestion of carbs, thereby slowing the release of sugars into the blood.
15. Strawberries
Strawberries are another good energy boosting fruit.
They can provide carbs, fiber, sugars, etc that can enhance your energy levels. One cup of strawberries provides about 13 grams of carbs, 3 grams of fiber, and 100% of the RDI for vitamin C .
Helping fight inflammation, the antioxidants in strawberries may help fight fatigue and give you energy.
Strawberries are delicious in many recipes, such as smoothies, parfaits, salads, etc .
16. Eggs
Eggs are not only a tremendously satisfying food but also full of energy that can help to fuel your day.
They’re packed with protein, which can give you a steady and sustained source of energy.
Additionally, leucine is the most abundant amino acid in eggs, and is known for stimulating energy production in several ways .
Leucine can help the cells to take in more blood sugar, stimulate the production of energy in the cells, and increase the breakdown of fat to produce energy .
Moreover, eggs are rich in B vitamins. This vitamins help enzymes perform their roles in the process of breaking down food for energy.
17. Oranges
Oranges are famous for their high vitamin C content. One orange can provide as much as 105% of the RDI for vitamin C.
Also, oranges contain antioxidant compounds that can protect against oxidative stress.
Research has shown that oxidative stress could promote the feelings of fatigue. Therefore, the antioxidant protection provided by the compounds in oranges may help decrease fatigue.
In fact, one study showed that 14 women who consumed 17 ounces (500 mL) of orange juice and did 1 hour of aerobic training 3 times per week for 3 months experienced decreases in muscle fatigue and improvements in physical performance.
18. Hummus
Hummus is made with ingredients like chickpeas, sesame seed paste (tahini), oil, and lemon. The combination of these ingredients in hummus , makes it a good source of energy .
The chickpeas in hummus are a good source of complex carbs and fiber, which your body can use for steady energy.
In addition, the sesame seed paste and oil in hummus contains some healthy fats. These ingredients are also helpful at slowing the absorption of carbs, which will help you to avoid blood sugar spikes.
You can enjoy hummus as a dip for veggies or in combination with other dishes, such as sandwiches or salads.
19. Seeds
Seeds, such as chia seeds, flax seeds, or pumpkin seeds, could also increase your energy levels.
These seeds are high in plant-based omega-3 fatty acids. Low levels of omega-3 fatty acids have been found to be linked to increased inflammation and fatigue.
Moreover, seeds are basically a good source of fiber and protein. The fiber in seeds contributes to the slow digestion of their nutrients, resulting in a steady and sustained release of energy.
20. Beans
Beans are rich in various nutrients and a great source of natural energy.
Even though there are hundreds of types of beans, but their nutrient profiles are very similar. They are a rich source of carbs, fiber and protein .
Beans are digested slowly, which helps maintain stable blood sugar levels and gives you steady flow of energy.
21. Green tea
Green tea is famous for a long list of health benefits.
It has a high concentration of powerful antioxidants that can also help prevent oxidative stress and inflammation.
Like coffee, green tea contains caffeine, which can increase your energy levels. However, green tea also contains a compound called L-theanine.
L-theanine can moderate the effects of caffeine, such as anxiety and and it produces a smoother boost of energy.
Moreover, green tea can be a good energy booster for physical activity as well, as it can decrease fatigue by increasing the breakdown of fat and release of the hormone norepinephrine.
22. Nuts
Nuts can be a great snack that is packed with various nutrients to promote energy.
Most of the nuts, including almonds, walnuts, and cashews, are known for their high calorie density and abundance of proteins, carbs, and healthy fats.
Walnuts, are also high in omega-3 and omega-6 fatty acids, as well as antioxidants that can increase energy levels and help with inflammation and antioxidant protection.
These nuts provide decent amounts of carbs and fiber for a steady and sustained energy booster in the body.
Nuts also contain other vitamins and minerals, such as manganese, iron, B vitamins, and vitamin E. These can help to increase energy production and decrease tiredness.
23. Leafy green vegetables
Leafy green vegetables like spinach and kale are an excellent sources of nutrients that promote energy.
They’re also high in iron, calcium, magnesium, potassium, and vitamins A, C, E, and K. Additionally, they are packed with folic acid, fiber, and antioxidants.
Fatigue is one of the most common symptoms of iron deficiency.
Leafy green vegetables are also an excellent sources of iron to replenish your body’s stores, as well as vitamin C to enhance the absorption of iron in your body.
Furthermore, leafy green vegetables may enhance the formation of nitric oxide, which helps to your blood vessels widen for better blood flow throughout your body.
24. Popcorn
Popcorn can be an excellent low calorie, energizing healthy snack.
It’s high in carbs and fiber, which can make it very satisfying and a good option for an energy boosting snack.
A 1-cup around (8-gram) serving of air-popped popcorn provides fiber and carbs, providing a steady release of energy.
Popcorn can be healthy food when it’s cooked with some ingredients using the air-pop cooking method.
25. Beets
Beets have recently gained popularity due to their ability to improve energy and stamina.
Research has shown that beetroot may improve blood flow due to its antioxidant content.
Nitrates, which are compounds found in high amounts in beetroot and beetroot juice, helps to increase nitric oxide production and improve blood, allowing for increased oxygen delivery to tissues. This effect may increase energy levels, especially during athletic performance.
Beets are packed with carbs, fiber, and sugar for a sustained energy boost.
Conclusion :
An abundant variety of foods can help to boost your energy.
Whether they’re packed with carbs for readily available energy, or fiber and protein for a slower release of energy, these foods can help to increase your power and stamina.
Additionally, many of these foods contain significant amounts of other necessary nutrients, including vitamins, minerals, and antioxidants.
All of these above mentioned compounds are involved in the production of energy within your cells, and they all provide many other health benefits.
If you want more energy, add these foods into your diet is a great place to start.