Are you feeling tired or sluggish throughout the day? It might be time to focus on your diet. The food you eat is crucial in maintaining your energy levels, as food and energy are directly connected. Food provides the nutrients your body needs to function properly.
Have you ever felt tired or sluggish after a big meal? This happens because blood flow increases to the stomach, and your body uses energy to digest the meal instead of energizing you. What you eat, when you eat, and how much you eat all matter. It’s recommended to eat small, portioned meals every 2 to 3 hours throughout the day. Not all foods impact your energy levels equally.
Here are 10 of the best foods to increase energy. These foods improve stamina, satisfy hunger, enhance mental clarity, provide a steady stream of energy, and help keep fatigue at bay.
Oatmeal: A Top Food to Increase Energy Levels
Oatmeal is an ideal breakfast choice. A bowl of oats contains soluble fibers and other nutrients like carbohydrates, proteins, and vitamins. As it is a complex carbohydrate, it takes a longer time to digest and provides you with long-lasting energy release. It is best for people who encounter blood sugar spikes. It contains soluble fiber known as beta-glucan which helps in maintaining blood sugar levels.
Oatmeal comes in various forms like steel-cut oats, instant packets, and old-fashioned oats. The plain version of these options is best as it does not contain extra sugar. So it is digested slowly and provides steady energy release that keeps you active throughout the day. Extra sugar causes a drop in blood glucose levels and blood sugar spikes.
The plain version allows you to customize your oats. Add a bit of honey, milk, and mixed berries, this will surely enhance flavor and boost your energy level.
Greek Yogurt: Boost Your Energy Levels
Greek yogurt is a hunger-satisfying and protein-rich snack. A small bowl of Greek yogurt contains 20g of proteins and 8 grams of carbs. It also contains probiotics. These help in maintaining gut health, improving your digestive system, and ensuring that your body effectively converts food into energy.
If you want to get a larger dose of carbs then add carbohydrates containing food into yogurt like granola, and mixed berries to add sweet and crunchy flavor. Greek yogurt is one of the best foods to increase energy levels and keep you active and full throughout the day.
Eggs: One of the Best Foods to Increase Energy Levels
Eggs contain nutrients that are essential for energy production. Good source of high-quality proteins and contain essential fatty acids and vitamin B, which help in energy production.
An egg contains 70 calories. It also contains 6 grams of proteins and 0.06g of thiamin which is essential for the metabolism of glucose. These nutrients make eggs a perfect choice for an energizing breakfast snack.
Eggs pair well with a variety of foods and are also used in many other recipes like omelets, chorizo and eggs, scrambled eggs, and many more.
Bananas: A Natural Food to Increase Your Energy Levels
The Bananas are a nutritional powerhouse that provides slow and sustained energy. Bananas are liked by everyone and have many nutrients that keep you active. Nutrients like complex carbohydrates, potassium, and fibers make bananas one of the best sources that boost your energy level.
One medium-ripe banana contains 28 grams of carbohydrates, 3 grams of fiber, and 450mg of potassium.
Carbohydrates in the form of natural sugar like glucose, fructose, and sucrose provide an immediate source of energy while fibers slow down the digestion of sugar and provide sustained and long-lasting energy release. Potassium plays a role in muscle contraction, nerve transmission, and heart and kidney functioning.
Research shows that bananas are effective in replenishing glycogen stores, supporting metabolic activities, and aiding post-workout recovery.
Chia Seeds: Superfood for Increasing Energy Levels
Chia seeds are a great source of omega-3 fatty acids, proteins, and fibers. These tiny chia seeds have a balanced ratio of nutrients that keeps you active and energized throughout the day. When you add chia seeds to any liquid like milk, water, or juice they attain a gel-like texture. You feel full longer and boost your energy level.
1oz serving of chia seeds provides 9 grams of fat, 12 grams of carbs, 4 grams of protein, and 10 grams of fiber.
Besides such nutrients chia seeds also contain many vitamins and minerals like iron and magnesium. That plays a vital role in the body’s normal functioning and metabolism. To keep the fatigue at bay take two tablespoons with your morning smoothie or with your afternoon yogurt.
Almonds: Snack on This Food to Boost Your Energy Levels
Almonds are a nutrient-dense snack and are everyone’s favorite. Snack almonds are not likely to cause blood sugar spikes and provide long-lasting energy. One ounce of almonds provides 6 grams of proteins, 6 grams of carbs, and 14 grams of fat. Moreover, almonds also contain vitamins like vitamins A and E and minerals like magnesium. Vitamin E is an antioxidant and helps to maintain skin health. Where’s magnesium plays an important role in the conversion of food into energy and also performs many other vital functions. These nutrients make almonds the perfect choice for sustained energy production throughout the day.
According to the Dietary Guidelines of Americans, it is recommended to take at least one ounce or 23 almond nuts a day.
Spinach: Leafy Green to Increase Your Energy Levels
Spinach is a leafy green vegetable. It is famous for its nutrients and ability to produce long-lasting energy. Spinach is packed with magnesium, iron, and potassium. Iron plays a crucial role in red blood cell production and transports oxygen to your cells. Potassium maintains electrolyte balance and magnesium aids in energy production.
You can use spinach in various recipes. It can add essential nutrients, flavor, and texture to your meal. plus, it can keep fatigue at bay and help in energy production.
Quinoa: A Complete Protein to Increase Energy Levels
Quinoa is a whole grain and is involved in energy production to keep you active. It is a plant-based protein source that contains all essential amino acids, complex carbohydrates, and fibers. These nutrients play a role in tissue repair, offer a continuous release of glucose to the blood, and provide sustained energy release.
1 cup of cooked quinoa contains many nutrients like 8 grams of proteins, 40 grams of carbs, and 5 grams of fiber. Moreover, quinoa is gluten-free and this thing makes quinoa the best choice for those with dietary restrictions.
Sweet Potatoes: Energy-Boosting Food for Your Diet
Sweet fibers contain complex carbohydrates, fibers, polyphenols, and carotenoids. One medium size sweet potato 4 g of fiber, and 24 g of carbs. Carotenoids and polyphenols offer many properties. These are anticancer, antioxidant, and inflammatory. Whether you are boiling, steaming, microwaving, baking, or roasting sweet potato, its nutritional value increases.
Incorporating sweet potatoes into your balanced diet can provide you with the energy that keeps you active throughout the day.
Dates: Natural Sweetness to Increase Energy Levels
Dates are such an amazing natural source that boosts your energy. The Dates contain many essential nutrients like manganese, potassium, iron, copper, and high content of natural sugars like fructose, sucrose, and glucose.
Dates can be used plain or added in many delicious recipes. The nutritional value of dates makes them the best choice for a fast pick-me-up during a busy day or before a workout.
Conclusion
Incorporating the best foods to increase energy levels keeps you active and fresh throughout the day. Try eating healthy and natural foods and avoid fast foods as much as you can. Above we discuss the 10 best foods to increase energy levels, start incorporating them into your balanced diet you will see laziness and fatigue fade away.
Have a healthy and active day!
