These natural energy-boosting foods can be found in most local markets around you. I’d encourage you to take advantage of the health benefits they provide today.
Here are some energy-boosting foods below;
A medium-sized apple (100 grams) contains about 14 grams of carbs, 10 grams of sugar, and up to 2.1 grams of fibre. 1 Although, it is very temptingly tasty, having rich content of natural sugars and fibre, apples can provide a slow and sustained energy release. 2
Research has shown that antioxidants in apples may slow the digestion of carbs so that there is a steady and sustained energy release over a more extended period of time. 3 including its help to fight inflammation in the body.
This fruit is rich in healthy fats, B vitamins, and fibre. About 84% of the healthy fats in avocados come from monounsaturated and polyunsaturated fatty acids. 4, 5. These healthy fats help regulate blood fat levels and enhance the absorption of nutrients. They can also be stored in the body and used as energy sources 6. The fibre in avocados estimates for 80% of their carb content, which can help maintain steady energy levels. 7
Chop banana until you go yo! Bananas can have your body “going bananas” with energy and full of enthusiasm for the day. They have great amounts of complex carbs, potassium, and vitamin B6, all of which can help boost your energy levels. 8
Everyone remembers oranges for their vitamin C load plus that mix of sweet, sour and zesty taste. Well, did you know that orange can provide as much as 106% of the RDI for vitamin? 9 Additionally, oranges contain antioxidant compounds that can protect against oxidative stress 10 and inflammation.
2. Nuts and Seeds are energy-boosting foods too
These food items come in handy as a snack or fast food. And they are healthy high-calorie foods. For example, walnut is high in omega-3, omega-6 fatty acids, and antioxidants that can increase energy levels and help with inflammation and antioxidant protection. 11
Seeds are also high in plant-based omega-3 fatty acids. For example, sesame seeds. Studies have linked low levels of omega-3 fatty acids to increased inflammation and fatigue. 12 They are a good source of fibre and protein.
3. Vegetables 🥬
A good example is Spinach. Do you remember the childhood cartoon – Popeye the Sailor Man? Ever wondered why his energy levels grew tremendously after eating a can of spinach? Well, that’s the power of green leafy vegetables. Studies show that vegetables may enhance the formation of nitric oxide, which in turn helps your blood vessels widen for better blood flow throughout your body. 13, 14
4. Sweet Potatoes
Apart from the fact that they are very tasty as the name implies. They provide a good mix of fibre and complex carb content, the type your body digests slowly thereby, providing you with a steady supply of energy. 15
5. Eggs 🥚
In addition to a complex amount of B vitamins that promote food breakdown to energy, it also contains an abundance of the amino acid – leucine known to stimulate energy production by helping cells take in more blood sugar, stimulate the production of energy in the cells, and increase the breakdown of fat to produce energy. 16
6. Fatty fish
A serving of salmon or tuna provides you with the recommended daily amount of omega-3 fatty acids and vitamin B12 17. In the body, vitamin B12 works with folic acid to produce red blood cells and help iron storage. Good amounts of red blood cells and iron can reduce fatigue and increase energy 18.
7. Dark Chocolate
Although it is not as tasty as the regular and milk chocolates, it is packed with healthy goodness. Made from a higher concentration of cocoa, and packed with antioxidants, it increases blood flow to the brain and this could help reduce mental fatigue and improve mood. 19 It also contains stimulatory compounds, such as theobromine and caffeine, which have been shown to enhance mental energy and mood. 20
8. Oatmeal 🥣
Without a doubt, this is a super cereal food. It contains beta-glucan, a soluble fibre that forms a thick gel when combined with water. According to studies, the presence of this gel in the digestive system slows down stomach emptying and the absorption of glucose into the blood 21, 22. Oats are full of vitamins and minerals such as B vitamins, iron, and manganese which promote energy production. 23, 24
9. Brown rice
This variety of rice is healthier compared to white rice because it has not undergone a lot of processes so it still retains more nutritional value and content; fibre, vitamins, and minerals. Also, it has a low glycemic index. Therefore, it could help regulate blood sugar levels and promote steady energy levels throughout the day.
One-half cup (50 grams) of brown rice contains 2 grams of fibre 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. 25
The common varieties are Red bean, white bean, kidney beans, black beans and black-eyed peas are among the most famous kinds of beans. Generally, beans are good sources of folic acid, iron, and magnesium, which are involved in energy production and aid the delivery of energy to every cell in your body. 26
And of course, one of the energy-boosting foods (or fluid) but not at all the least is…
You know how the saying goes, “Water no get enemy”. It is an absolute fact. Water is the medium for a lot of cellular and bodily functions. Hence, in dehydration, the body experiences fatigue and decreased metabolic activities. Drink water now and always even when not thirsty. Thank us later.