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Sometimes, you might have experienced low energy levels due to sleepless nights or overly packed schedules. But if you’re reaching for an energy bar or drink to keep you going throughout the day, then you should reconsider. Although caffeine and sweets are considered to give you a quick lift to your energy levels, these actually lead to greater fatigue, poorer performance, and less alertness.
To meet our energy needs, it is important to incorporate energy-boosting foods into our diet. These foods have the ability to nourish the body and mind, maintaining optimal physical and mental performance as well as enhancing overall well-being. By supplying a combination of complex carbohydrates, proteins, healthy fats, vitamins, and minerals, energy-boosting foods offer sustained energy release, helping to prevent energy crashes and fatigue. They support cognitive functions, aiding in improved concentration, memory retention, and mental clarity. Moreover, these foods can contribute to managing weight by curbing unhealthy cravings and promoting a balanced metabolism.
Following energy-boosting foods helps you feel alert, awake, and at the top of your energy level all day. Try incorporating the following energising foods into your diet:
- Banana
Packed with natural sugars, primarily glucose, fructose, and sucrose, bananas provide a quick source of energy that the body can readily convert into fuel. Additionally, the high fibre content in bananas contributes to a slower release of these sugars, preventing rapid spikes and crashes in blood sugar levels and providing a sustained source of energy. Potassium, an essential electrolyte abundant in bananas, aids in maintaining proper muscle and nerve function, which is crucial for sustaining physical energy and preventing muscle cramps. The presence of vitamin B6 in bananas also plays a role in converting food into energy and supporting brain health. Also, bananas contain a high level of feel-good brain chemicals called dopamine.
- Dark Chocolate
The presence of natural stimulants, such as caffeine and theobromine, can offer a mild boost in alertness and energy levels. Additionally, dark chocolate contains antioxidants, particularly flavonoids, which have been linked to improved cardiovascular health and circulation. The combination of these elements in dark chocolate can lead to a subtle yet noticeable increase in energy and mood. Moreover, the polyphenols increase levels of the happiness-boosting brain chemical serotonin, thus reducing the feeling of fatigue. It also contains energy-boosting nutrients like calcium, iron, magnesium, potassium, and zinc.
- Fatty Fish
The presence of omega-3 fatty acids in fish like anchovies, herring, mackerel, salmon, and sardines. Omega-3 fatty acids have been shown to reduce fatigue. Besides, fish are also loaded with iodine, which helps maintain sufficient levels of the thyroid hormones that regulate your energy level and mood.
- Green Tea
Although coffee may beat out green tea when it comes to caffeine, it’s missing two of the most important energising ingredients, namely epigallocatechin-3-gallate (EGCG) and L-theanine. L-theanine, an amino acid found in green tea, works in harmony with caffeine and produces a state of increased mental clarity and improved mood, which can effectively counteract feelings of fatigue. Furthermore, green tea is rich in antioxidants, particularly catechins, which contribute to overall well-being by reducing oxidative stress and supporting cardiovascular health.
- Oats
Oats are considered a highly energising food due to their composition of complex carbohydrates and dietary fibre. The carbohydrates in oats are slow-digesting, leading to a gradual release of glucose into the bloodstream. Moreover, the soluble fibre in oats, particularly beta-glucans, not only aids in maintaining stable blood sugar levels but also promotes a feeling of fullness, preventing overeating and sustaining energy levels.
- Nuts
Nuts are an energising food owing to their nutrient-dense composition, which combines healthy fats, protein, and essential vitamins and minerals. The healthy fats found in nuts, such as monounsaturated and polyunsaturated fats, provide a dense source of energy that is released gradually, offering a sustained and steady fuel supply. These nutrient-rich powerhouses are also rich in fibre, aiding in digestion and promoting a feeling of fullness, which prevents energy crashes and overeating
- Leafy Greens
Leafy greens are foods packed with energy due to their remarkable nutrient density and unique combination of vitamins, minerals, and antioxidants. These vibrant vegetables, such as spinach, kale, and Swiss chard, are rich in iron, a crucial mineral that supports the production of red blood cells and oxygen transport throughout the body. Adequate iron levels prevent fatigue and promote sustained energy. Additionally, leafy greens are packed with B vitamins, particularly folate and riboflavin, which are essential for converting food into energy and maintaining healthy metabolic processes.
