Although basically all foods provide energy, there are some that contain a large amount of nutrients that can give you an energy boost, which will make you feel more active, and will help you maintain your alertness and concentration during the day.
Taking these foods into account is of great importance, especially for people who experience fatigue and tiredness on a frequent basis. A lack of energy can affect your daily activities and make you less productive.
Foods that have been shown to promote well-being and give you an energy boost:
- Bananas
Bananas can be one of the best foods for energy. They are an excellent source of carbohydrates, potassium, and vitamin B6, which can help boost energy levels in your body.
One study showed that eating a banana before a 75 km cycling event was as efficient as a carbohydrate drink in enhancing the performance of endurance athletes.
- 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 can provide 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.
In fact, some studies found that taking omega-3 supplements might decrease fatigue, especially in cancer patients and those recovering from cancer.
Also, vitamin B12 works together with folic acid to make red blood cells and help iron work more in the body. Having optimal levels of red blood cells and iron in your blood can reduce fatigue and give you an energy boost.
- 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 enzymes break down carbohydrates and protein for energy.
Also, thanks to its fiber content, brown rice has a low glycemic index. Therefore, it could help regulate blood sugar levels and help you maintain stable energy levels throughout the day.
- Sweet potatoes
Besides being delicious, sweet potatoes are a nutritious powerhouse for those looking for an energy boost.
A medium-sized sweet potato could contain 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 the fiber content of sweet potatoes and complex carbohydrates, your body digests them at a slow rate, giving you a constant supply of energy
Sweet potatoes are also a great source of manganese, which helps break down nutrients for energy.
- Coffee
Coffee may be the first food that comes to mind if you're looking for an energy boost.
Coffee is rich in caffeine. This compound can quickly pass from the bloodstream to the brain and inhibit the activity of adenosine, a neurotransmitter that calms the central nervous system.
Consequently, epinephrine production increases. This hormone stimulates the body and the brain. Although coffee only provides two calories per cup, its stimulating effects on the body can make you feel alert and focused.
- Eggs
Eggs are not only a tremendously filling food, but they can also provide you with energy for the entire day.
Eggs are packed with protein, which can provide you with a constant and sustained source of energy as they do not cause spikes in blood sugar and insulin when digested
Additionally, leucine is the most abundant amino acid in eggs and is known to stimulate energy gains in a number of ways.
Leucine can help cells absorb more sugar in the blood, stimulate energy production in cells, and increase the breakdown of fat for energy.
In addition, eggs are rich in vitamin B. These vitamins help enzymes to play their role in the processes of breaking down food for energy.
- Apples
Apples are one of the most popular fruits in the world and are a good source of carbohydrates and fiber.
A medium-sized apple (185 grams) contains approximately 25 grams of carbohydrates, 19 grams of sugar, and up to 4 grams of fiber. Due to their rich content of natural sugars and fiber, apples can provide a slow and sustained increase in energy.
Also, apples are high in antioxidants. Research has shown that antioxidants may slow down the digestion of carbohydrates, thereby releasing energy for a longer period of time.
Lastly, it is recommended to eat whole apples. Juices and purees, from which the fiber is removed, are ingested faster and can only provide fast-digesting energy.
- Water
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 can lead to dehydration, which can slow down bodily functions, causing you to feel sluggish and tired. Drinking water may give you an energy boost and help combat feelings of fatigue.
You can avoid dehydration by drinking water even if you are not thirsty. Try to drink water regularly throughout the day.
- 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 aids in the delivery of oxygen to the brain and muscles, which improves their functions. This can be especially helpful during exercise. Additionally, the increased blood flow produced by the antioxidants in cocoa could help reduce mental fatigue and improve mood.
Dark chocolate also contains stimulating compounds such as theobromine and caffeine, which have been shown to improve mental energy and mood.
Learn more about the benefits of dark chocolate and how you can consume it to improve its effects.
- Yerba Mate
Yerba mate is a drink made from the dried leaves of a plant native to South America. It has been shown to have many health benefits. Yerba mate contains antioxidants and caffeine. A regular 8-ounce cup can offer about 85 mg of caffeine, which is similar to the amount in a small cup of coffee.
The caffeine in yerba mate promotes the production of the hormone epinephrine, which increases energy. However, unlike other stimulants, yerba mate does not appear to affect blood pressure or heart rate.
