It’s extremely important to start the day on a positive note, full of energy – that is what keeps you charged during work, meetings, slogging to complete deadlines, dealing with household issues, etc. That is why you need to eat right so your energy quotient isn’t compromised in any way.
Here are 7 of the best foods for an energy boost so make sure you incorporate them into your diet – here goes:
The natural sugar in fruit provides a quick burst of energy when you feel tired and keeps blood sugar levels steady due to being packed with fiber. Make an energizing breakfast smoothie with blueberries to help you focus, strawberries high in vitamin C, which aids in turning fat to energy and yogurt, rich in magnesium, which regulates the release of energy. You can include tropical fruits like pineapple, which contains iodine to help control how quickly your body burns energy. If you don’t want a smoothie, opt for fruits with peels, like bananas or apples, to take to work or when you are on the go!
Protein dense and packed with fatty acids needed for proper brain function, eggs also contain essential vitamins and minerals. Biotin, a necessary nutrient for energy metabolism, occurs naturally in raw egg yolks. Once you cook it, it will break down, so you want to eat poached or over-easy to get the best biotin content. Remember to look for certified organic, cage-free eggs to ensure you get the most nutrition and fewest toxins.
Whole grains slow down the digestive process and burn more slowly than refined or processed foods, providing energy over a longer period of time. You also get more nutrients since the individual foods don’t lose their goodness because they are unprocessed. Carbohydrates provide 60 percent of the energy required to make your body go, and whole grains are packed with complex carbs. Choose whole grains such as steel-cut oats, millet, barley, brown rice, quinoa, whole wheat, and buckwheat. Start your day with oatmeal or a high-fiber cereal to stay full until lunch, or snack on whole-grain crackers or granola bars for an afternoon boost.
Nuts are a great source of nutrition – you should specifically look for walnuts, almonds, cashews, hazelnuts, macadamias, pecans, and pistachios as they are packed with magnesium, which plays a key role in converting sugar to energy. They are also filled with fiber to keep your blood sugar levels even, protein to stave off hunger, and carotenoids, phenolic acids, phytosterols and flavonoids that are essential components required by the body. Keep a bag of mixed nuts or trail mix in your purse or desk drawer to stay energetic all day.
Loaded with vitamins A, C, and K and minerals such as calcium, potassium, and iron, spinach rightly deserves its place among the highly nutritious and potent superfoods. It also features magnesium that has been acknowledged as contributing to over 300 metabolic functions, including production and storage of cellular energy. Spinach provides magnesium in a highly bioavailable form for both short-term and long-term benefits.
Raw sauerkraut isn’t just a good match for bratwurst; it also helps you maintain energy. The fermented cabbage is high in probiotics, which makes your gut digest food more efficiently, thus saving energy.
This gluten-free grain contains more protein, fatty acids and antioxidants than other grains. Quinoa is rich in the amino acids lysine, methionine and cysteine, and also an excellent source of folate, magnesium and manganese. Its powerful blend of carbohydrates, proteins and phytonutrients make it a highly nutritious and ideal food for energy support.
A few pointers to remember about gaining energy – take a look:
Cut down the caffeine
A common trend these days is to keep drinking cups of coffee as people mistakenly think that it refreshes and increases energy, but the caffeine merely acts as a stimulant. It is an artificial sense of energy that will eventually crash, leaving you feeling more tired than ever. Don’t consume more than 2 cups a day.
Drink plenty of water at all times. It is advisable to start the day with a tall glass of water to replenish the fluids lost during the night. Avoid sugary juice and soda, as well as caffeine-laden coffee and energy drinks, and make water your go-to beverage throughout the day.
Balance food intake
If you balance your daily food intake, you guarantee optimal energy the whole day. A hearty, energizing breakfast that includes low-glycemic carbs and healthy fats gives you the fuel to start the day. As your metabolism slows before bedtime, it is necessary to eat less. Be sure to eat healthy snacks throughout the day to maintain energy, such as raw nuts, seeds, and fruit.
Food fuels the bodies, so you need proper food items like the ones mentioned above to optimize your mental and physical performance.
7 of the best foods for an energy boost