Have you considered these 10 foods that give us more energy?

By VERA AWUAH –

honnyveea3@gmail.com –

Many people nowadays feel tired or rundown at some point during the day. Lack of energy could affect our daily activities and make you less productive. Perhaps, not surprisingly, the type and quality of food you eat play essential roles in determining your energy levels during the day. Even though all foods give you energy, some food contain Nutrients that could help you increase your energy levels and maintain your alertness and focus throughout the day.

Here is a list of 10 foods that have been proven to help protect and promote energy levels.

1.  BANANAS: Bananas may be one of the best foods for energy.  They are an excellent source of complex carbs, potassium, and vitamin B6 – all of which can help boost your energy levels.

2.FATTY FISH: Fatty fish, like salmon and tuna, are good sources of protein.  Fatty fish and B vitamins are great sources – making them great foods to include in your diet. It has been recommended that Omega-3 fatty acids have been shown to reduce inflammation, which is common cause of fatigue. In fact, studies determine that taking Omega-3 supplements could decrease fatigue, especially in cancer patients and those recovering from cancer. Furthermore, vitamin B12 works with folic acid to produce red blood cells and help Iron work better in your body. Optimal levels of red blood cells and iron can reduce fatigue and increase energy.

3.BEANS: Beans as we know are rich in Nutrients and a great source of natural energy. Even though there are hundreds of beans, their Nutrient profiles are very similar. They’re a rich source of carbs and fiber and protein. Beans are digested slowly, which helps maintain stable blood sugar levels and gives you steady energy. Additionally, beans contain antioxidants that can help fight inflammation and promote energy.  Black beans and black-eyed peas are among the most famous kinds of beans.  These beans are good sources of folic acid, Iron and magnesium, which are involved in energy production and aid the delivery of energy to every cell in your body.

4. NUTS: They can be great snack that can be packed with Nutrients to promote energy. Most nuts, including almonds, walnuts, cashews and groundnuts are known for their high calories density and abundance of proteins, carbs and healthy fats. Walnuts, in particular, are also high in Omega-3 and omega-6 fatty acids, as well as antioxidants that can increase energy levels and help with inflammation and antioxidants protection. Additionally, these nuts provide decent amount of carbs and fiber for a steady and sustained energy boost.  Nuts also contain other vitamins and minerals, such as manganese, Iron, Vitamin and vitamin E.  These can help energy production and decrease tiredness.

5.POPCORN: Popcorn can be excellent low-calorie energizing snack. It’s high in carbs and fiber, which can make it very satisfying and a good option for an energy-boosting snack.  Popcorn can be a healthy food when it’s cooked with wholesome ingredients using the air- pop cooking method.

6. EGGS: Eggs are not only tremendously satisfying food but also full of energy that can help fuel your day. They’re packed with proteins, which can give you a steady and sustained source of energy. Additionally, leucine is the most abundant Amino acid in eggs and it’s 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. These vitamins help enzymes perform their roles in the process of breaking down food energy.
7. APPLES: Apples are one of the most popular fruits in the world, and they’re a good source of carbs and fiber.   A medium-sized apple 100grams contains about 14grms of carbs,10grms of sugar, and up to 2.1grms of fiber due to their rich content of natural sugar and fiber.  Apples can provide a slow and sustained energy release.  Furthermore, apples have a high antioxidant that may slow the digestion of carbs, so they release energy over a more extended period of time.  Lastly, it’s recommended to eat apples whole to reap the benefits of the fiber in their skin.

8.ORANGES:  Oranges are famous for their high vitamin C content.  One orange can provide as much as 106 percent of the RDI for vitamin.  Additionally, oranges contain antioxidants compounds that can protect against Oxidative stress. Research has proven that Oxidative stress could promote feeling of fatigue. Therefore, the antioxidants protection provided by compounds in oranges May decrease fatigue.

9.SEEDS:  Seeds such as chia seeds, flax seeds and pumpkin seeds, could also increase your energy levels.  These seeds are generally high in plant-based Omega-3 fatty acids have been linked to increase inflammation and fatigue. Moreover, seeds are a good source of fiber and protein. The fiber in seeds contributes to the slow digestion of their Nutrients, resulting in a steady, sustained release of energy.   

10. AVOCADOS: Thanks to all of their significant health benefits, avocados are considered to be a super food.  It is often called the world’s super food.  For example, they are rich in healthy fats B vitamins and fiber.  About 84 percent of the healthy fats in avocados come from monosaturated 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 percent of their carb content which can help maintain steady energy levels. An abundant variety of foods can help boost your energy.

Whether they are packed with carbs for readily available energy, or fiber and protein for a slower release of energy, these foods can help increase your power and stamina.  Additionally, many of these foods contain significant amount of other Nutrients, including vitamins, minerals, and antioxidants.  All of these compounds are involved in the production of energy with your cells, and they all provide many other health benefits.  If you want more energy, incorporate these foods into your diet.

Happy healthy eating.

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