10 Best Foods To Eat For More Energy : Lots of us have dealt with low energy at some point in our lives, whether it was from a sleepless night or an overly busy schedule. However, you might want to think again if you find yourself reaching for that energy drink or candy bar to get you through the day.
10 Best Foods To Eat For More EnergyÂ
Lots of us have dealt with low energy at some point in our lives, whether it was from a sleepless night or an overly busy schedule. However, you might want to think again if you find yourself reaching for that energy drink or candy bar to get you through the day.
1. BananasÂ
In the US, bananas are among the most widely consumed fruits. (4) They are very nutrient-dense and include a variety of antioxidants, such as gallocatechin, which is the same antioxidant that gives green tea its energy. (30) In addition, bananas are rich in dopamine, a neurotransmitter that makes us feel good. (15) This could be the reason they are so well-liked by both recreational and endurance athletes. In a group of experienced bikers, research from Appalachian State University’s Human Performance Lab revealed that bananas were just as effective in boosting energy as a sweet sports drink. In contrast to the sports drink, however, the bananas gave riders vital nutrients like fiber, potassium, antioxidants, and vitamin B6, which helped them feel fuller for longer and decreased inflammation markers.
2. Dark chocolate
Indeed, chocolate! For two months, ten individuals with chronic fatigue syndrome received 45 g (approximately 1.5 oz) of chocolate daily from researchers at Hull York Medical School in the United Kingdom. Either dark chocolate or white chocolate with a brown coloring was given to the research participants. The scientists hypothesize that because dark chocolate contains polyphenols, which raise levels of the brain chemical serotonin, which promotes happiness, weariness is lessened in those who consume it because those who ate it reported feeling much less fatigued.
3. Fatty fish
Omega-3 fatty acids and protein are abundant in fatty fish, such as anchovies, herring, mackerel, salmon, and sardines. (33) By regulating oxygen intake during vigorous exercise, omega-3 fatty acids have been demonstrated to lessen weariness in endurance athletes. This helps athletes perform better throughout workouts and might even help them shed weight. (11) Another vitamin that is abundant in fish is iodine, which aids in maintaining enough amounts of thyroid hormones, which control your mood and energy levels. However, a lot of Americans don’t receive enough. (26) An adult needs 150 micrograms of iodine each day. (12) Although iodized salt provides some iodine, it’s crucial to supplement with iodine-rich meals like fatty fish to make up the difference.
4. Green tea
Coffee may have more caffeine than green tea, but it lacks two key components that help prevent fatigue: L-theanine and epigallocatechin-3-gallate (EGCG). According to preliminary study, EGCG increases the quantity of glycogen in the muscles and liver and decreases blood concentrations of creatine kinase and lactic acid during exercise, hence supporting constant energy levels. Superoxide dismutase (SOD), catalase, and glutathione are the three important antioxidants whose activities are also increased by EGCG.
5. Leafy greens
A variety of vitamins and minerals can be found in leafy green vegetables, including arugula, bok choy, chard, collard greens, kale, mustard greens, romaine lettuce, spinach, and watercress. (35) B vitamins, which are necessary for generating cellular energy, are especially abundant in bok choy and mustard greens. (31) Iron, magnesium, and vitamin C are three other elements that are abundant in spinach and kale and are essential for the synthesis of energy. (24) Fatigue or low energy might be an indication of an iron shortage. Iron is particularly crucial for maintaining energy. Red blood cells, which carry oxygen to every cell in your body, are produced by iron. (13)
6. Nuts
Nuts contain several nutrients that can help fuel your day. For instance, almonds are a good source of protein, fiber, and B vitamins that help convert food into energy. Walnuts are a rich source of omega-3 fatty acids, a healthy fat that can alleviate fatigue during physical activity in animal studies. Almonds, Brazil nuts, cashews, hazelnuts, pistachios, and walnuts are also high in magnesium which decreases muscle fatigue to improve your body energy levels. But, since nuts can pack a pretty significant calorie punch, limit yourself to about a ¼ cup (10 g) per day.
7. Pumpkin seeds
If your workout leaves you exhausted, you might be low in magnesium. When researchers at the U.S. Agricultural Research Service restricted this mineral among 13 women ages 47 to 75, they found that those with magnesium deficiencies required more oxygen uptake during physical activity, used more energy, and became fatigued faster than those who received enough magnesium. Snack on about a handful of pumpkin seeds and you’ll take care of about one-third to one-half of the magnesium your body needs daily.
8. Oats
Oats provide fiber, complex carbohydrates, and nutrients that stabilize blood sugar, preventing blood sugar spikes and providing sustained energy. Oats are also a rich source of B vitamins, iron, and manganese—nutrients that the body uses to generate energy.
9. Water
It takes more than just what you consume to boost your energy. It also matters what you consume. Over two thirds of the weight of an adult human is made up of water. Your body’s organs and cells need on water to function correctly. It may indicate that you are dehydrated if you feel tired.
10. Yerba maté
In need of some rapid energy? Snatch up a yerba maté tea cup. This South American beverage has long been used as a quick energy snack to combat exhaustion. In a brief study that was written up in the journal Nutrients, yerba maté improved focus, vitality, and attentiveness when working out. The high antioxidant and caffeine content of yerba maté is one of the reasons it functions so well. However, be mindful that drinking much yerba maté—especially late in the day—could cause jitters and interfere with sleep.
The Bottom line
The next time you’re feeling fatigued and lackluster, consider these healthy foods and drinks to naturally boost your energy levels. Not only can they foster sustained energy, they provide an array of vitamins, minerals, and phytonutrients to support your overall health and well-being
