Usually, people feel rundown or tired at some point in the day. The dearth of energy levels in the body can take a toll on your daily activities and make you less productive. So there is no element of surprise in the fact that the food you eat has a vital role in deciding your energy levels across the day.
Of course, whatever you eat will give you energy, but certain foods help maintain your alertness, boost your energy levels, and help you focus better. This article will discuss some of the best foods that can help spike your energy levels.
Oatmeal is a source of complex carbohydrates. It is rich in fiber and has a bundle of other nutrients in it. Also, oatmeal is quite slow to digest. Thus, it provides you an even energy boost, and not instantly all at once. More so, it is very filling. So, only a bowl in the morning is sufficient to keep you full till lunch.
‘My breakfast usually comprises oatmeal with some chia seeds and berries. It is healthy and gives me a good energy boost till lunch,’ shares Julie, an online reviewer who did the review for the best fertilizers for citrus trees.
Of course, caffeine is great, but it is only recommended in moderation because of the associated side effects. But, there are also an array of health benefits of caffeine. The thing with caffeine is it will give you an instant but a short-term energy boost.
So, in the first few sips only, you will experience a jolt, but if you do support it with balanced snacks and meals or good nutrition, you will start feeling fatigued again.
So, if you need the fix, you should try unsweetened tea or black coffee. Energy drinks or soda contains artificial ingredients and refined sugar, which can make you crash. If you consume them in large quantities, it can also lead to certain health issues.
Spinach is a rich source of potassium, magnesium, and iron. It is iron that circulates the oxygen in the body, and our body requires oxygen for energy production. More so, magnesium and potassium also play a significant role in heightening our energy levels. They also better muscle and nerve function.
‘Every Thursday, I go to play soccer with my boys. This is also the day I eat spinach, as it gives me adequate energy throughout the game. Spinach is indeed a wonder vegetable,’ shares Zac, an online reviewer who did the best spinning reels under 100 review.
Doctors and dieticians repeatedly stress the importance of adding yogurt or curd to your diet. It is a coolant and has innumerable health benefits. Yogurt is a rich magnesium source. Magnesium is a vital mineral, which the body needs for energy. Hence, it is a perfect energy-supplying ingredient.
For someone who works out in remembers, do not forget to consume yogurt as your post-workout meal. This will not just boost your energy levels but will also help repair any broken muscles.
Further, in addition to offering the body a good energy boost, yogurt is also great for digestion. It is an excellent immunity booster and can help overcome bloating and indigestion. Yogurt also helps in keeping the body cool and is a phenomenal substitute for milk.
Bananas can be one of the best snacks when you need sustained energy. Even though bananas are excellent sugar sources, they also have good fiber content, which slows sugar digestion. Moreover, bananas also have vital nutrients, which can make the body feel energized for longer.
‘Every evening, I go for cycle rides, and that is when I grab a quick snack, which is mostly a banana. It certainly helps me enjoy an hour-long bicycle ride without feeling exhausted,’ shares James, an online reviewer who did the best flushing toilets review.
The thing with bananas is that it helps improve endurance and performance, just as much as any carbohydrate drink. So even though most of you may not cycle every day, but bananas can still be your perfect energy dose.
Fatty fish, such as tuna and salmon, are phenomenal protein sources. They also have B vitamins and fatty acids in them, which make them an excellent inclusion in your diet. A single serving of tuna or salmon can give you your daily dose of Vitamin b-12 and Omega-3 fatty acids.
Omega-3 fatty acids are healthy fats, which lower inflammation in the body. Usually, when you are fatigued, inflammation is standard. Thus, to overcome inflammation, fatty fish can be quite beneficial.
Further, certain studies suggest that consumption of Omega-3 fatty acid supplements can lower the fatigue levels in the body. This is hugely recommended for cancer patients or anyone undergoing treatment or recovering from the disease.
Lastly, folate and Vitamin-B12 work together to produce RBC. RBC is necessary for the iron to perform better in the body. Optimal RBC and iron in the body can boost energy and lower fatigue.
A cup of cottage cheese has approximately twenty-five grams o protein. In addition, cottage cheese has a satiating quality about it, which is very similar to the eggs.
‘I simply love how adding cottage cheese to the meal or even snacks can heighten its protein value. In addition, it is a great energy booster,’ shares Jennifer, an online reviewer who did the best goatee trimmers review.
Even though peanut butter is high in calories, only a little s enough to provide you a good energy boost. Peanut butter is a rich protein, healthy fat, and fiber source, which can help stabilize your blood sugar levels and keep you full longer. So, instead of covering your toast with jelly or butter, which has absolutely no fiber or protein, you can switch to unsweetened, all-natural peanut butter, which has nothing in it but the goodness of the nuts.
However, before you shop for peanut butter, make sure you read the labels carefully. Only pick the unsweetened version, and do not consume over two-tablespoon in a day.
So, these are the eight best foods that you should add to your diet when you need energy or feel fatigued. Know of more such energy offering foods? Do let us know in the comment box below.