9 Energy Giving Food For A Better You
We all feel a little rundown at some point or the other during the day. Lack of energy could affect our daily activities, making us less productive. The food you eat plays a vital role in determining your energy levels and productivity during the day.
We have shortlisted some energy giving foods that have been proven to help boost your productivity levels. These are very readily available as well, so you can stock them up quickly.
List of best energy giving foods:
When you think of energy-giving foods, coffee might be the first food that comes to mind. And rightfully too. Not only is it rich in caffeine that can quickly pass from the bloodstream to the brain, but it is also super low in calories – only two calories per cup! It increases the production of epinephrine – the hormone that stimulates the body and the brain. However, more than 4 cups of coffee per day or 400mg of caffeine per day is not recommended, so you may want to keep a check on your consumption.
An egg is such a fabulous high energy food that it blows the mind! Eggs give quick satiety and fuel to help you sustain for hours at a stretch. Eggs are packed easily absorbable proteins with the amino acid leucine that helps cells take more blood sugar, stimulate more energy production in cells and even increase the breakdown of fats to produce more energy. Eggs are super rich in B vitamins that help enzymes absorb food nutrients.
These may be some of the best energy-giving foods ever. Bananas are an excellent source of complex carbohydrates, vitamin B6, and minerals, most importantly, potassium. All these nutrients can help boost your productivity unbelievably by being excellent instant energy food.
4. Fatty Fish
Fish like salmon and tuna, Indian varieties like rohu, pomfret, basa, rawas are excellent sources of protein, omega-3 fatty acids, and vitamin B12, making them a fantastic instant energy food to be included in your diet. The fatty acids present in these fish dramatically reduce inflammation – a prevalent source of exhaustion and fatigue. Their benefits are so great that they work even in cancer patients. The rich loads of vitamin B12 in fish helps blood cells produce more iron that can reduce fatigue and is an excellent food for energy.
YES! Everyone’s favourite munchy snack can be a great low calorie, high energy giving food. Popcorn is high in fibre, which makes it very filling and energy-boosting. About 8 grams or 1 cup of air-popped corn allows a steady and gradual release of energy – a must during times when you are overloaded with work and have lots of deadlines to meet. However, this snack is healthy only when air-popped and devoid of butter or oil.
6. Dark Chocolate
The cocoa content in dark chocolate is much higher than regular or white chocolate. This is important because the antioxidants in cocoa have several health benefits, including increasing the blood flow throughout your body, thus aiding the delivery of oxygen to the brain and muscles. This is especially helpful during exercise or periods of increased stress. The increased blood flow produced by antioxidants in cocoa helps dramatically reduce mental stress and fatigue.
Apart from being a fab, inexpensive source of protein, lentils are an excellent food for energy. Lentils are an unbelievable source of complex carbs like fibre – a cup of cooked lentils is packed with about 36 grams of carbs and 14 grams of fibre! This is enough to last you for an entire day. Moreover, lentils increase your overall energy level by restocking your minerals stores like folate, manganese, zinc, and iron – nutrients that aid cellular energy production.
Nuts are delicious, readily available energy giving foods packed with wholesome nourishment. Most commonly available nuts like almonds, walnuts, and cashew nuts, are loaded with very high calories and an abundance of proteins, carbohydrates, and healthy fatty acids. Especially walnuts have lots of omega-3 and omega-6 fatty ac and antioxidants that help increase in increasing energy levels. These antioxidants also help in reducing cellular inflammation. The amount of carbohydrates and fibre present in nuts allows a steady and sustainable energy release that takes care of you when you experience sudden energy lows.
9. Leafy greens
Leafy vegetables like spinach, fenugreek and kale are excellent sources of energy-promoting nutrients. These vegetables are high in valuable minerals like iron, calcium, magnesium, potassium, and vitamins A, C, E, and K. They are also packed with antioxidants and fibre apart from folate. The most common reason for exhaustion and fatigue is an iron deficiency; leafy greens are loaded with iron to deal with this.
These instant energy foods are packed with complex carbohydrates for easy and quick energy or fibre and protein for a slow release of energy – these foods help gradually increase your stamina and, thus, productivity. Additionally, many of these foods also contain significant amounts of other nutrients that work together to produce more energy and better nutrient absorption. Including these foods throughout the day in your diet is the best way to boost your energy levels.