A lot of people feel tired or run-down at some point throughout the day. A lack of energy can affect your daily activities and make you less productive, especially towards the end of the week.
Yes, it may be true that all food gives you “energy”. If you eat a ton a sugar, you ingest lots of energy, but how long would it last? Chances are you are going to have a sugar crash if you do that and feel even more exhausted.
So here are some healthy options to increase your energy with food.
- Bananas – One of the best foods for energy. They are also excellent source of carbohydrates, potassium and vitamin B6, all of which can help boost energy levels in your body.
- Fatty Fish – Such as salmon and tuna are great sources of protein, fatty acids and B vitamins. Did you know salmon or tuna can provide you with the recommended daily amount of Omega-3 fatty acids and vitamin B12?
- Brown Rice – A very nutritious food. It can help regulate blood sugar levels and help you maintain steady energy levels throughout the day.
- Sweet Potatoes – Aside from the fact that they taste great, they also have tons of nutritional value and are definitely a great food to boost your energy. If you find you’re getting tired in the middle of the day, maybe try to put some sweet potatoes on your lunch menu. Due to their fiber content and complex carbs, your body digests them at a slow pace, which provides you with a steady supply of energy. They are also a great source of vitamin A and manganese.
- Coffee – For many of us this is a morning or a midday go to. Drink it moderately and make sure you aren’t putting too many extras in your coffee (flavored syrup, sugar), because that’s what makes it so unhealthy.
- Eggs – Packed with protein, can give you a steady source of energy because it does not cause spikes in blood sugar and insulin when it is digested. It is also a good source of B vitamins.
- Apples – Good source of carbs and fiber. A medium apple contains about 25 grams of carbs, 19 grams of sugar and up to 4 grams of fiber. They are high in antioxidants, which can slow down the digestion of carbohydrates and that would mean energy released over a more extended period of time.
- Water – That’s what our bodies are mostly made of. If you are not drinking enough water even the least bit of dehydration can leave you feeling sluggish and tired. Try to drink water throughout the day even if you are not thirsty. Chances are if you are thirsty you are already a little on the dehydrated side.
- Dark Chocolate (minimum 70% cocoa) – Antioxidants in cocoa have been shown to have many health benefits, such as increasing blood flow throughout the body. They could help reduce mental fatigue and improve mood. Who doesn’t like chocolate?
- Oatmeal – Has become a staple food in our household because it’s quick on the busy mornings. I’m not talking about the boxed stuff. This wholegrain cereal will provide you with long lasting energy. Oats are rich in vitamins and minerals, including B vitamins, iron and manganese. Find it a little on the boring side? Try to cut up some fruits or nuts with a bit of cinnamon added to your cereal.
- Avocados – Considered a superfood because of all their health benefits, it is rich in healthy fats and fiber. Healthy fats promote optimal blood fat levels and enhance the absorption of nutrients. Avocados are a good source of B vitamins, which are required for the optimal function of the mitochondria in your cells, where cellular energy is produced. In a rush in the mornings? Try avocado on your toast!
- Oranges – I think everyone knows what vitamin comes to mind when they think of oranges. Vitamin C contains antioxidant compounds that can provide protection from oxidative stress. We all know that stress can make you feel tired and run-down.
- Green Tea – Great for energy and weight loss. It has a high concentration of powerful antioxidants that can help prevent oxidative stress and inflammation. Green tea has caffeine, but also L-theanine, which moderates the effects of caffeine. So, if you get a little jittery from coffee, green tea might be a better choice for you as it produces a smoother boost of energy.