If you feel very tired more often during the course of your day, It means you need to change your diet a bit and eat more of foods that can give you energy.
The fact that the quality and type of food you consume play a vital role in determining your energy level during your day means you should take care of what you eat.
Most of the food we eat gives us energy, but there are some that contain nutrients that could help increase the energy level and maintain ones alertness and focus all through the day.
We have share in this post s list of foods that have been proven to help promote energy levels.
Foods that can give you energy
1. Beans
Beans are rich in nutrients and a great source of natural energy.
Even though there are hundreds of different types of beans, their nutrient profiles are very similar. They are a rich source of carbohydrates, 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, manganese and magnesium, which are involved in energy production and help with the delivery of energy to every cell in the body.
2. Sweet Potato
Aside the sweet taste, sweet potatoes are a nutritious source of energy for those looking for an extra boost during the day.
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.
3. Banana
Research has shown that bananas are 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.
4. Eggs
Eggs 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. These vitamins help enzymes perform their role in the processes of breaking down food for energy .
5. Yogurt
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.
6. Avocados
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.
Avocados are a good source of B vitamins, which are required for the optimal function of the mitochondria in your cells, where cellular energy is produced.
7. Green Vegetables
Green vegetables, such as spinach and kale, are excellent sources of nutrients that promote energy.
They are high in iron, calcium, magnesium, potassium and vitamins A, C, E and K. They are also packed with folic acid, fiber and antioxidants.
Fatigue is one of the most common symptoms of iron deficiency.
Leafy green vegetables like spinach and kale are excellent sources of iron to replenish your body’s stores, and of vitamin C to enhance the absorption of iron in the body.
Iron enhances the production of red blood cells for the efficient delivery of oxygen to your cells, which is known to fight fatigue.
Furthermore, leafy green vegetables may also enhance the formation of nitric oxide, which helps the blood vessels widen for better blood flow through the body.
8. Nuts
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.
9. Oatmeal
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.
10. Apples
Apples are one of the most popular fruits in the world, and are a good source of carbs and fiber.
A medium-sized apple (185 grams) contains about 25 grams of carbs, 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 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 of time.
