Include these power foods in your daily diet to take your energy to the next level.
RELATED: How Many Calories Should I Eat To Gain Muscle?
Power Foods to Try to Increase Energy Levels
1. Beets
Beetroot has antioxidant properties and naturally occurring nitrates that help enhance blood flow. This effect improves your stamina and energy.
Beets are also rich in sugar and fiber, which are nutrients needed for an energy boost — 136 g of beets can give you 9.2 g of sugar and 3.8 g of fiber.
2. Green Leafy Vegetables
Leafy greens such as kale and spinach are high in iron, which is responsible for carrying oxygen to the red blood cells. These also contain vitamin C, which improves iron absorption in the body,
These vegetables may have the ability to boost the formation of nitric oxide that aids your blood vessels to naturally widen for better blood flow.
3. Popcorn
Popcorn is a great energizing snack because it’s high in fiber and carbs. These nutrients are essential for the energy process of the body.
A 100-g serving of it already gives you 15 g of fiber and 78 g of carbs.
4. Nuts
Nuts like cashews, walnuts, and almonds have loads of healthy fats, carbs, and proteins. These nutrients let your body process a slow release of energy, which allows you to get through the day.
These power foods also have manganese and vitamin E that decrease levels of tiredness and increase the production of energy.
5. Green Tea
Green tea has always been known for its antioxidant properties.
This tea has powerful antioxidant properties that inhibit inflammation and oxidative stress. These stressors raise the need for immune cells to generate cellular energy faster than normal, which then results in tiredness.
Green tea lowers fatigue and increases energy levels by increasing the breakdown of fat in your body. Your body turns the fat into fatty acids and glycerol, and it can break down these acids for energy.
6. Beans
Beans are high in protein, fiber, and carbs. Your body digests these power foods slowly, which provides you with steady energy supply and aids in maintaining a stable blood sugar level.
Although there are various types, their nutrient content is similar.
You can opt for the most common ones, such as black-eyed peas and black beans. They have magnesium, manganese, iron, and folic acid that contribute to the production of energy and delivery of it to the cells.
7. Seeds
Pumpkin and chia seeds are rich in omega-3 fatty acids, which are essential for helping your cells function properly and a good source of stored energy. These power foods also contain fiber, which aids in the slow digestion of nutrients, leading to a sustained release of energy.
8. Strawberries
These give you water and carbs that are all important for boosting energy levels. Strawberries also have antioxidants that protect your cells from oxidative stress.
A hundred grams of these gives you:
- 5 g of sugar
- 2 g of fiber
- 8 g of carbs
9. Oranges
These are rich in vitamin C, a potent antioxidant that fights oxidative stress and fatigue.
A study showed that women who consumed 500 ml of orange juice with an hour of aerobic exercise thrice a week for three months experienced improvements in performance and a decrease in muscle fatigue.
RELATED: Easy Self-Care Checklist To Nurture Your Body, Mind, And Soul
10. Avocados
There is such a thing as good fats, and avocado can provide you with those.
This fruit is rich in healthy fats, like polyunsaturated and monounsaturated fatty acids, that your body can store as energy sources. It also has fiber and carbs that help keep sustained levels of energy.
Avocados are rich in B vitamins, which are essential for the proper function of your mitochondria.
Mitochondria Definition: The part of the cell that produces energy
11. Lentils
These high-energy foods are a good source of fiber and carbs.
Lentils elevate your energy by replenishing your stored iron, zinc, manganese, and folate. These nutrients support the efficiency of producing energy in the cells and breaking down nutrients for energy creation.
A cup of cooked lentils offers you 16 g of fiber and 40 g of carbs.
12. Edamame
These immature soybeans contain folic acid, which works with iron to fight fatigue and encourage energy. They also have manganese, which aids in the generation of energy from breaking down protein and carbs.
Edamame has molybdenum, as well, which serves as an enzyme stimulus and supports the breaking down of nutrients for energy. A cup of these soybeans has:
- 8 g of fiber
- 16 g of carbs
- 17 g of protein
13. Hummus
Lemon, oil, sesame seed paste, and chickpeas compose this dip. Chickpeas have complex carbs and fiber that you can utilize as a steady source of energy.
The oil and sesame seed paste in hummus have healthy fats, which give you energy. You can have this as a dip for your veggies and other energy-boosting foods.
14. Yogurt
This power food contains simple sugars galactose and lactose. When your body breaks them down, they give you ready-to-use energy.
Yogurt also has protein and vitamins B12 and 2, which contribute to the function of cells. These vitamins also help in the adenosine triphosphate (ATP) formation that your cells utilize for energy.
15. Oatmeal
Oatmeal can give you lasting energy throughout the day.
This cereal gives you long-lasting energy as it has beta-glucan that makes you feel full longer. It also contains manganese, iron, and B vitamins, which are all crucial for energy production.
16. Quinoa
This seed is high in carbs but low in glycemic index. This means that it lets your body absorb carbs gradually to give you sustained energy release.
It also contains folate, magnesium, and manganese. A cup of it can give you:
- 8 g of protein
- 5 g of fiber
- 39 g of carbs
17. Goji Berries
Goji berry juice aids in decreasing the feelings of fatigue, supports mental alertness and performance, and provides antioxidant protection. It also has high fiber content that slows energy release for sustained use.
With this list of power foods that boost energy levels, you have a wide range of options to choose from.
You can easily add these energy foods to your everyday meals. Don’t forget to include them on your next trip to the supermarket!
What other energy-boosting foods can you add to the list above? Share them in the comments section below!
Up Next:
- 11 Anti-Aging Foods For Skin, Brain, And Gut Health
- 9 Tips To Maintain High Energy Levels On A Busy Workday
- Thyroid Pooling: Symptoms, Causes, And Treatments
The post 17 Power Foods To Boost Your Energy All Day appeared first on Liv Health.