Every time that we feel low on energy, it is our normal tendency to reach for a mug of coffee. While coffee, biscuits, tea or other snacks can give you an instant boost of energy, the effect is neither long lasting nor does it have any positive effect on your health.
In order to have a healthy snack that will boost your energy, last long and have a positive impact on your health, having healthy foods that give you energy that are rich in complex carbs, proteins and fiber is important. And they don’t have to be only in the form of snacks. They can also be a full lunch time meal that can help you get through your day at work.
Unhealthy diet may satisfy your palate, but it can sap you out of your energy levels completely. If you aren’t eating the right foods, it can wreak havoc on your energy levels. When you are feeling low on energy, you may reach out for a box of chocolates instinctively. However, the energy you will get from the chocolates will be short-lived. You need to know that the key to keeping your energy levels high is the right diet coupled with physical activity.
There are several energy boosting foods in certain fruits and vegetables, whole grains, low-fat dairy products and lean meats that you can include in your daily diet and boost your energy. Here are a few foods to boost your energy levels:
Foods that give you energy
While some of them make healthy snacks, some are good options for lunch and dinner that will boost your energy.
- Nuts contain protein, magnesium and B Vitamins that help convert foods to energy. Study reveals that deficiency of magnesium can lead to fatigue, irritability and poor concentration.
- Salmon’s omega-3 fatty acids and its other nutrients have been found to improve memory and reduce depression, as well as boost energy and mood.
- Bananas are rich sources of potassium, B vitamins and fiber. The nutrients in banana promote constant energy and muscle function.
- Oatmeal is rich in fiber that makes for a filling breakfast and lasting energy. Its high-fiber content will keep you energized and full for a longer time.
- Whole grain crackers with hummus will keep you satisfied and full for a longer time; thus keeping your energy levels high.
How to boost your energy?
Sometimes life can drain you out of your energy levels. Your work pressure in the office; your personal relationship; your credit card bills or other trivial matters can take a toll and leave you totally exhausted. The best way to deal with such pressure is by eating foods that give you energy or foods high in energy.
So, how do you select the foods that give you energy?
Just eating a healthy diet will not suffice, you need to stay physically active and get ample rest for optimal health. You also need to reduce your alcohol and sugar intake.
Energy boosting foods
Like we saw earlier, foods that boost energy have carbohydrates, fiber and proteins. Below is a list of foods which will help you do just that.
- Almonds: Human body required vitamin B and magnesium to convert energy from foods. Almonds are a rich source of that. Magnesium has a big role to play in energy metabolism. If there is a deficiency of magnesium, such people tend to tire out more easily during exercise or any hard physical work. Insufficiency of vitamin B can lead to irritability, poor concentration and fatigue. About one ounce of these nuts are good enough to keep your calories in check.
- Popcorn: Corn is basically whole grain carbs. The fiber content in whole grain carbs helps control the blood-sugar crashes. Being whole grain, the calorie content of popcorn is low. This also makes the popcorn that hasn’t been doused in salt, butter or oil to be a much better snack than crackers and chips.
- Peanut Butter: Too much of anything is bad and so is peanut butter. It tastes awesome but at the same time it is very high in calories. However, a little bit of peanut butter in breakfast can give you a great boost in energy to start your day. The protein, fiber and healthy fats will also help you fight hunger and stabilize your blood sugar levels.
- Salmon: As tasty as the dishes made of this fish are, salmon is also a rich source of omeg-3 fatty acids which are nutrients that have found to be very helpful to combat depression and improve memory. Salmon is a great energy booster and it also helps improve your mental well-being.
- Bananas: Bananas are nature’s way of packing all the goodness of potassium, fiber and vitamin B in one small package. Consuming bananas provide your body with sustained energy and muscle function. Most health enthusiasts prefer to eat bananas before or after their workout session. A banana combined with a glass of low fat milk is the best energy boosting combo.
Healthy foods that give you energy
It is very important to select healthy foods that give you energy. There are empty calorie foods like chocolates, crisps and other junk food that will keep you full and satisfied, but has no nutritional value and the energy you derive from these foods will be short-lived. Therefore, however drained out you might feel, opt for foods that will keep you full and energized for a longer period of time.
Include a variety of fruits and vegetables along with good carbohydrates and low-fat dairy products. However, tempting you might feel to reach out for that instant cup of coffee or other energizers, shift your focus to eating energy foods that are healthy.