28 foods which boost your energy.

Here we are discussing 28 foods which boost your energy.

28 foods which boost your energy.

 

1.Dark chocolate:

Forget coffee and grab a bar of chocolate . Dark chocolate energizes by providing an excellent source of iron and magnesium.

2.Quinoa:

Rich in complex carbohydrates and protein , quinoa is a highly nutritious grain that keeps you feeling full and energized well into your next meal.

3.Salmon:

High in essential omega -3 fatty acids required for energy production, brain activity, and circulation as well as maintaining a healthy heart.

4. Bananas:

Bananas contain three different sugar types . Glucose and fructose are quickly absorbed , providing and energy boost fast. Sucrose acts slowly , keeping your blood sugar level stable, ensuring your energy levels don’t crash .

5. Ginger Tea:

Forget coffee and grab a tea. Ginger infused tea is filled with antioxidants and nutrients that can give you an afternoon boost.

6. Whole grains:

Wheat, kamut, spelt, oats or even brown rice contain complex carbohydrates, fiber, B- vitamins and iron that will keep you energized.

7.Eggs:

Egg yolks are naturally rich in B- vitamins, which are responsible for converting food into energy.

8. Coconut:

Oils found in coconuts consists of medium chain triglycerides , which turn to energy quickly.

9. Bran Flakes:

Replace your morning cereal with bran. Bran flakes are full of energy producing B- vitamins , iron, and  magnesium. The fiber will also keep you feeling full for longer.

10. Green Veggies:

Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene> Research suggests these plant-based foods may help slow cognitive decline.

11. Fatty fish:

Fatty fish are abundant sources of omega- 3 fatty acids, healthy unsaturated fats that have been linked to lower blood levels of beta-amyloid the protein that forms damaging clumps in the brains of people with Alzheimer’s disease.

12.Berries:

Flavonoids, the natural plant pigments that give berries their brilliant hues, also help improve memory, research shows.

13. Tea + Coffee:

Coffee and tea might offer more than just a short -term concentration boost. In a recent study, participants with higher caffeine consumption scored better on tests of mental function.

14. Walnuts:

Nuts are excellent sources of protein and healthy fats, and walnuts in particular might also improve memory, according to a study.

15. Green yogurt:

Green yogurt delivers 17 grams of protein per 6-oz container) , making it a supercharged breakfast, lunch, or snack. Mix in fresh berries and chopped nuts for a nutrient – paked treat. Make sure you select nonfat Greek yogurt that’s  low in added sugar to keep calories at around 100 per container.

16. Hummus:

Hummus  (pureed garbanzo beans, sesame-based  tahini, olive oil, and lemon  juice) contribute nutrients for energy. It’s fiber and protein from beans stabilize blood sugar, takes the edge off hunger, and boosts energy.

17. Pistachios:

Powerhouse pistachios have a combination of protein, fiber, and heart-healthy monounsaturated fats that adds up to a perfectly satisfying snack. Pistachios rich protein content makes them an ideal food for energy all day long. Though nuts are calorie- dense, 25 pistachios have only 100 calories, and the fact that you have to remove the shell slows you down and prevents overeating.

18. Oatmeal:

Oatmeal’s high-fiber content is the reason it’s such a filling meal that provides lasting energy. Because fiber takes so long to digest, having oatmeal for breakfast will power you through the entire morning. With stable blood-sugar levels , you’ll feel energized and focused without feeling the need to down another cup of coffee.

 

19. Kale:

Add an energy-boost to your salad by using nutrient -rich kale as a base. Kale is also great sauteed as a side dish, chopped into soups, and tossed with whole-wheat pasta. Kale contains the amino acid L-tyrosine, which may help give you a mental lift, as well as a number of antioxidants and fiber to fill you up and help keep your blood sugar stable.

20. Lentils :

are tasty little legumes, rich in carbs and fiber. Just one cup of cooked lentils contains about 15 grams of fiber and 36 grams of carbs. Lentils are energy powerhouses, upping your energy levels by replenishing your stores of iron, folate, zinc and manganese. These nutrients help break nutrients down and help with cellular energy production.

21. Dates :

are high in natural sugars, so if you need a quick burst of energy mid-day, instead of going for a second cup of coffee go for a handful of dates. Or, if you don’t like plain dates, whip up some energy balls or oatmeal bars packed with dates and cinnamon to fight the mid-day slump. Dates contain vitamins and minerals like iron, manganese, copper, potassium and magnesium, in addition to fiber and antioxidants.

22. Brown rice:

 is a very nutritious, satisfying food. It’s less processed than white rice which allows it to hang onto more nutritional value in the form of vitamins, fiber and minerals. Just a half-cup of brown rice packs two grams of fiber and lots of your recommended daily intake of manganese, a mineral needed for enzymes to break down carbs and proteins, turning them into energy. It’s also low on the glycemic index, meaning it could help regulate blood sugar levels and promote steady energy levels throughout the day. 

23. Sweet potatoes:

 are a great source of iron, magnesium and vitamin C, a nutrient needed for energy production. Add to that a healthy dose of fiber (complex carbs) and these nutritional powerhouses are also rocket boosters for your energy level.

24. Coconut Water

Coconut water is the best rehydration beverage that can be taken pre and post workout. It is rich in minerals, electrolytes, and antioxidants that provide your body with an instant energy boost. That is why most athletes drink for a quick post-workout recovery. It is a cooling drink that hydrates your body and flushes out all the harmful waste from your body. For kids you can make them popsicles of these by adding chia seeds, chopped fruits and refrigerating it.

25. Shrimp:

These versatile little critters are low in calories and offer nice helpings of vitamin B12 and omega-3 fat, a known mood and energy booster. 

26.Cashews:

 are low in sugar and rich in fiber, heart-healthy fats, and plant protein. They’re a solid source of copper, magnesium and manganese which are key ingredients for energy production, healthy bones brain health and immunity.

27. Cinnamon:

Cinnamon works to keep blood sugar levels stable, therefore it also helps to stabilize your energy levels. One teaspoon of cinnamon contains as many antioxidants as half a cup of blueberries, one of the most antioxidant-rich foods. Shake a little into your yogurt or add a dash to your coffee.

28. Water:

Dehydration is a certain cause of low energy and even brain fog. Feel a slump? A nice tall glass of cool water might just do the trick.