The best way to boost your energy levels is by eating well. Here are ten foods that will give you an extra burst of energy. There are many ways to increase your energy level naturally. These include eating certain foods, getting enough sleep, and exercising regularly.
We all need energy to grow, stay alive, keep warm and be active. Energy is provided by the carbohydrate, protein and fat in the food and drinks we consume. Different foods and drinks provide different amounts of energy.
1. Eggs
The protein in eggs is a steady and sustained source of energy. Egg yolks are naturally rich in B-vitamins, which are responsible for converting food into energy Choline is a type of B-vitamin that is found in eggs that is required for brain function and energy production.
2. Bananas
Bananas are one of the world's finest foods for supplying fuel energy. They supply a unique blend of vitamins, minerals, and carbohydrates that foster a quick and efficient conversion to useable fuel. Whether you need quick energy release or long lasting energy, bananas supply the fuel for the occasion.
3. Nuts
Nuts are traditionally considered as foods that provide a high amount of energy. Nuts contain magnesium which helps your body convert into energy and is just what you need to get moving on a long day. Nuts will give you an energy boost any time you’re feeling sluggish.
4. Apples
Apples are great for times when you need a little energy boost. They contain vitamins, minerals, and good carbs, which give you quick energy. A medium apple contains about 100 calories and approximately 20 grams of sugar.
5. Coffee
If you're looking for an energy boost, coffee has the biggest effects, and it's no doubt the strongest. A cup of coffee contains 108 mg caffeine. Coffee is better for sustained energy, and you will not have to add to your calorie count for the day when you drink it.
6. Quinoa
Quinoa is a gluten-free grain that contains more protein than any other grain or rice. The grain is so rich in amino acids, that it's considered a complete source of protein. It is high in folate, magnesium, phosphorus, and manganese, making it a nutrient-packed source of carbs for long-lasting energy.
7. Whole-grain cereal
High-fiber whole grain cereals slow the release of glucose into the bloodstream, which ultimately translates to more consistent energy levels throughout the day.
8. Yogurt
Yogurt contains lactose, a milk sugar, which is easily used for energy. It also has a good amount of protein, which helps slow down the absorption of that lactose, making the energy boost last longer. High in protein and calcium, and easy to digest, it has enough carbs to be a valuable source of slow-release energy.
9. Green Tea
Green tea can boost your energy levels, most likely thanks to the caffeine. Japanese researchers found that when endurance athletes drank four cups of green tea a day for about 12 weeks, their overall endurance increased between 8 to 24 percent almost across the board.
10. Beans
Beans have incredible nutritional value. They offer one of the best sources of plant-based protein and fiber, which are extremely important for energy balance. There are approximately 7 to 10 grams of protein in a half cup of cooked beans.
11. Salmon
Eating salmon, eggs, nuts, or berries can help you feel more energetic because these foods contain omega-3 fatty acids. Omega-3 fatty acids are essential nutrients that play a role in brain development and function. They also help regulate blood pressure and reduce inflammation.
12. Avocados
Other foods high in healthy fats include avocados, coconut oil, olive oil, flaxseed oil, and fish. These foods provide an array of benefits, including helping to lower cholesterol levels, improve skin health, boost immunity, and protect against cancer.
13. Blueberries
Blueberries are high in antioxidants, which protect cells from damage caused by free radicals. Antioxidants are thought to play an important role in preventing cancer and other diseases.