It is not unusual to feel tired after a long day at work. There are some foods that you can take for energy-boosting. We will present to you 20 of these high energy foods.
Homeostasis and your energy levels
Homeostasis or body balance is the state that your body constantly tries to achieve. A body that is out of balance may experience various side effects, such as:
- Blood sugar conditions (insulin resistance)
- Digestive malfunction
- Fertility issues
- High cortisol levels (stress)
- Mood disorders
- Nutritional deficiencies
- Urinary tract infections
- Weight gain
If your body remains out of balance for a long time, you may eventually develop chronic diseases and hormonal imbalance.
Having poor eating habits can make it difficult to maintain homeostasis, especially if you eat a lot of foods that contain harmful chemicals and various additives.
Antioxidants and your overall health
Some superfoods can help maintain homeostasis and boost your energy.
They are also rich in beneficial antioxidants that help prevent infections and even slow down the aging process.
Antioxidants are naturally occurring compounds in foods that can help fight the harmful effects of free radicals which are linked to various diseases.
Eating superfoods is also good for weight management because they promote the removal of toxins from your body and restore optimum pH levels.
This helps balance your hormones and improve your metabolic performance.
A healthy metabolism is needed to have a constant supply of energy.
One part of the metabolic process involves the breakdown and conversion of food into energy.
This energy can fuel your cells and ensure that they can function optimally to maintain homeostasis.
Incorporate the superfoods listed below into your diet to support your metabolism and increase your energy levels.
Besides providing you with antioxidants, these foods also bring plenty of other health benefits.
Bananas may be one of the best foods for energy.
They are an excellent source of carbohydrates, potassium and vitamin B6, all of which can help boost energy levels in your body.
One study showed that eating a banana before a 75-km cycling trial was as efficient as a carbohydrate drink for improving the performance of endurance athletes.
2. Fatty Fish
Fatty fish like salmon and tuna are good sources of protein, fatty acids, and B vitamins, making them great foods to include in your diet.
A serving of salmon or tuna provides you with the recommended daily amount of omega-3 fatty acids and vitamin B12.
Omega-3 fatty acids have been shown to reduce inflammation in the body, which is a common cause of fatigue.
Read More: 10 Omega-3 Rich Foods You Should Be Eating
Some studies determined that taking omega-3 supplements could decrease fatigue, especially in cancer patients and those recovering from cancer.
Furthermore, vitamin B12 works together with folic acid to produce red blood cells and help iron work better in the body. Optimal levels of red blood cells and iron in the blood can reduce fatigue and increase energy
3. Brown Rice
Brown rice is a very nutritious food. Unlike white rice, it is less processed and retains more nutritional value in the form of fiber, vitamins, and minerals.
One cup (195 grams) of cooked brown rice contains 3.5 grams of fiber and provides about 88% of the RDI for manganese, a mineral that helps your enzymes break down carbohydrates and proteins to generate energy.
Additionally, thanks to its fiber content, brown rice has a low glycemic index.
Therefore, it could help regulate blood sugar levels and help you maintain steady energy levels throughout the day.
Related: Arsenic In Rice and How To Reduce It
4. Sweet Potatoes
Besides being delicious, sweet potatoes are a nutritious source of energy for those looking for an extra boost.
One medium-sized sweet potato could pack up to 23 grams of carbohydrates, 3.8 grams of fiber, 28% of the RDI for manganese and a whopping 438% of the RDI for vitamin A.
Thanks to sweet potatoes’ fiber content and complex carbs, your body digests them at a slow pace, which provides you with a steady supply of energy.
Sweet potatoes are also a great source of manganese, which helps in the breakdown of nutrients to produce energy.
Coffee might be the first food you’d think to consume when you’re looking for a boost of energy.
It’s rich in caffeine.
This compound can quickly pass from your bloodstream to your brain and inhibit the activity of adenosine, a neurotransmitter that quiets the central nervous system.
In consequence, the production of epinephrine increases. This hormone stimulates the body and brain.
Even though coffee only provides two calories per cup, its stimulatory effects on the body can make you feel alert and focused.
Read More: How To Make Gut-Friendly Coffee
These are not only a tremendously satisfying food, but they can also provide energy to fuel your day.
They are packed with protein, which can give you a steady and sustained source of energy because it does not cause spikes in blood sugar and insulin when it is digested.
Additionally, leucine is the most abundant amino acid in eggs and is known to stimulate energy production in several ways.
Leucine can help cells take in more blood sugar, stimulate the production of energy in the cells and increase the breakdown of fat to produce energy.
Moreover, eggs are rich in B vitamins.
Apples are one of the most popular fruits in the world and are a good source of carbs and fiber.
Due to their rich content of natural sugars and fiber, apples can provide a slow and sustained energy release.
Furthermore, apples have a high antioxidant content.
Research has shown that antioxidants could slow down the digestion of carbohydrates, so they release energy over a more extended period.
Lastly, it is recommended to eat an apple whole.
Juices and purees, from which fiber is removed, are ingested faster and can only provide you with quickly digested energy.
Water is essential for life.
It represents up to 60% of your body weight and is involved in many cellular functions, including energy production.
Not drinking enough water may lead to dehydration, which can slow down body functions, leaving you feeling sluggish and tired.
Drinking water could give you a boost of energy and help fight off feelings of fatigue.
You can avoid dehydration by drinking water even if you are not thirsty.
Try to drink water regularly throughout the day.
9. Dark Chocolate
Dark chocolate has a higher cocoa content than regular or milk chocolate.
The antioxidants in cocoa have been shown to have many health benefits, such as increasing blood flow throughout the body.
This effect helps the delivery of oxygen to the brain and muscles, which improves their functions.
This can be especially helpful during exercise.
Additionally, the increase in blood flow produced by antioxidants in cocoa could help reduce mental fatigue and improve mood.
Dark chocolate also contains stimulatory compounds such as theobromine and caffeine, which have been shown to enhance mental energy and mood.
Nuts can be a great snack packed with nutrients to promote energy.
Most nuts like almonds, walnuts, and cashews are known for their high calories and abundance of proteins, carbs, and healthy fats.
These nutrients can provide you with a slow release of energy during the day.
They are also high in omega-3 and omega-6 fatty acids, and antioxidants that can increase energy levels and help with inflammation and antioxidant protection.
Additionally, these nuts provide decent amounts of carbs and fiber for a steady and sustained energy boost.
Nuts also contain other vitamins and minerals, such as manganese, iron, B vitamins and vitamin E. These can help increase energy production and decrease tiredness
11. Goji Berries
Goji berries have been used in Chinese medicine for centuries due to their multiple benefits.
Besides being packed with antioxidants, vitamins, and minerals, this fruit is known to be a good source of fiber.
Research has suggested that goji berry juice could provide antioxidant protection, assist with mental performance and alertness, and help decrease feelings of fatigue.
Goji berries are easy to enjoy mixed in yogurt, smoothies, baked goods and sauces. Or you can simply eat them raw.
Quinoa is a seed popular for its high protein content.
Even though this superfood is high in carbohydrates, it has a low glycemic index, which indicates that its carbs are absorbed slowly and can provide sustained energy release.
Additionally, quinoa provides more than 20% of the RDI for manganese, magnesium, and folate.
Oatmeal is a whole-grain cereal that could provide you with long-lasting energy.
It contains beta-glucan, a soluble fiber that forms a thick gel when combined with water.
The presence of this gel in the digestive system delays stomach emptying and the absorption of glucose into the blood.
Furthermore, oats are rich in vitamins and minerals that help the energy production process.
These include B vitamins, iron, and manganese.
The combination of all these nutrients makes oatmeal a perfect food for sustained energy release.
Yogurt is an excellent snack to fuel up your day.
The carbs in yogurt are mainly in the form of simple sugars, such as lactose and galactose.
When broken down, these sugars can provide ready-to-use energy.
Additionally, yogurt is packed with protein, which helps slow down the digestion of carbohydrates, thereby slowing down the release of sugars into the blood.
Moreover, yogurt contains great amounts of vitamins B2 and B12, which are involved in cellular functions.
They aid the formation of the molecule ATP, which your cells use for fuel.
Hummus is made with chickpeas, sesame seed paste, oil, and lemon.
The combination of these ingredients makes hummus a good source of energy.
Chickpeas in hummus are a good source of complex carbs and fiber that the body uses for steady energy.
Also, the sesame seed paste and oil in hummus contains healthy fats.
These ingredients are also helpful at slowing down the absorption of carbs, which helps you avoid blood sugar spikes.
You can enjoy hummus as a dip for veggies or in combination with other dishes such as sandwiches or salads.
16. Green Tea
Green tea is famous for its long list of health benefits.
It has a high concentration of powerful antioxidants that can help prevent oxidative stress and inflammation.
Similar to coffee, green tea contains caffeine, which can increase energy levels.
However, green tea also contains a compound called L-theanine.
L-theanine can moderate the effects of caffeine, such as anxiety and the jitters, and it produces a smoother boost of energy.
Research has shown that the combination of caffeine and L-theanine in green tea can increase focus, alertness and mental concentration.
Moreover, green tea can be a good energy booster for physical activity because it can decrease fatigue by increasing the breakdown of fat and the release of the hormone norepinephrine.
Besides being a great and inexpensive source of protein, lentils are a good source of nutrients and help boost energy levels.
Lentils are legumes that are rich in carbs and fiber.
The fiber in lentils promotes slow stomach emptying and more controlled increases in blood sugar levels.
Therefore, you will not only feel full for longer after you eat them, but you can also expect steady energy levels.
Additionally, lentils can increase your energy levels by replenishing your stores of folate, manganese, zinc, and iron.
These nutrients assist in the effective production of energy in cells and the breakdown of nutrients for the release of energy.
Avocados are considered to be a superfood because of all their significant health benefits.
For example, they’re rich in healthy fats and fiber.
About 84% of the healthy fats in avocados come from monounsaturated and polyunsaturated fatty acids.
These healthy fats have been shown to promote optimal blood fat levels and enhance the absorption of nutrients.
They can also be stored in the body and used as energy sources.
Additionally, the fiber in avocados accounts for 80% of their carbohydrate content, which can help maintain steady energy levels.
Oranges are famous for their high vitamin C content.
One orange can provide as much as 106% of the RDI for vitamin C.
Additionally, oranges contain antioxidant compounds that can protect from oxidative stress.
Research has shown that oxidative stress could promote feelings of fatigue.
Therefore, the antioxidant protection provided by compounds in oranges may be able to help decrease fatigue.
Strawberries are another good energy-boosting fruit.
They can provide you with carbs, fiber, and sugars that can enhance energy levels.
Besides helping fight inflammation in the body, the antioxidants in strawberries may help fight fatigue and give you energy.
You can incorporate strawberries in many recipes, and use them in smoothies, parfaits or salads.
Conclusion: Instead of taking supplements and energy boosters it is good to add these energy-boosting foods to your daily diet.
They are a healthy and natural way to increase your energy levels and never feel tired again.