Food can be a temptation indeed and when taken the right way, food can be a great energy booster too! Here I am going to reveal 10 such foods that boost energy and help you stay motivated during tough times.
But before I reveal these energy booster food items, let me share some important facts with you.
There are some food items that release energy slowly from healthy carb foods like lentils, sweet potato, chestnut, etc. , thus becoming the primary energy source of your body.
Then there are other energy-boosting foods that are loaded with necessary vitamins and minerals. They trigger processes that lead to cellular energy production and fatigue reduction.
And last but not the least, there are foods that are rich in good quality protein. These strengthen your body muscles and tissues.
So, let’s start with my favorite 10 foods that boost energy.
Eggs – One of The Wholesome Foods That Boost Energy and Fight Fatigue
One of my top favorite energy-boosting food, an egg is not only delicious (whatever way you chose to prepare it!) but is extremely nutritious too. Why? An egg is known to contain protein, Vitamin A, D, B2, B12 along with Foliate and Iodine. Wow, can you think of any other food with so many healthy ingredients?
When you take an egg, it energizes your body slowly while fighting those intermittent hunger pangs, that often lead to eating unhealthy chips or doughnut!
How to Eat Egg For Maximum Benefits?
Try to prepare it without extra salt or oil. For instance, you can have a boiled or poached egg without adding any salt. If you feel like having scrambled eggs, then avoid adding butter, cheese, or cream.
Oatmeal For Breakfast- A Slow Yet Steady Source of Energy
Whether you are working from home or have started attending office after lockdown, a bowl of oatmeal can do wonders for your energy level! Why? Because a cup of oatmeal contains calories, protein, fiber, and healthy fat, all of which release energy but slowly and evenly. Thus you don’t feel burned out even after a stressful day.
How to Eat Oatmeal As One of The Effective Foods That Boost Energy?
The tastiest way to eat oatmeal is by adding milk. You can pick up any cow milk, soya milk, or anything of your choice. Some even take it with water or curd.
When you buy the oatmeal, you can find specific cooking instructions on the package itself. Follow these, for maximum benefits.
Beans- One of The Best Foods That Boost Energy For Vegans
If you are a vegan, then beans have to be present on your platter every day. Why? Because beans are rich in protein, fiber, Vitamins, Copper, Manganese, Magnesium, and more.
By eating black or kidney beans every day, you can keep your blood sugar, blood pressure, and cholesterol in control. It is believed that white kidney beans can help lose fat quickly. Soybeans are recommended for women going through menopause. Because soy isoflavones can prevent bone degeneration, which often happens among women post their menopause.
How to Eat Beans?
The best way to enjoy all the health benefits of beans is by eating it with rice. However, there are many more delicious ways to prepare beans, a few of which are explained here.
Bananas- One of the Most Popular Breakfast Foods That Boost Energy
Talk of foods that boost energy and banana has to be on the list! Why? Because banana provides your body with Vitamin B6, Vitamin C, along with Manganese, Potassium, and dietary fiber. So, how does it boost the energy level of your body?
Because it is rich in three types of natural sugar i.e. Sucrose, Glucose, and Fructose. These components make you feel energetic but without increasing body fat or cholesterol level. It can be said banana is one complete food that plays many key roles.
What is the Right Time to Eat Banana?
Undoubtedly, it’s morning, if you want to start a productive day! You can make a tasty banana smoothie or have it with oatmeal or any cereal of your choice. However, eating a banana at night or on an empty stomach is a strict No-No!
Fatty Fish – One of The Best Foods That Boost Energy By Reducing Inflammation and Fatigue
Consider oily, fatty fish like Tuna, Salmon, Mussels, or Sardines to supply your body with Omega-3 Fatty Acids, along with B Vitamins. And how do they help your body?
Well, Omega-3 fatty acids are known to reduce all types of inflammation which often make you feel stressed and fatigued.
How to prepare and eat fatty fish? Here are some healthy recipes to consider.
Leafy Green Vegetables – Packed With Energy-Boosting Ingredients!
Your body needs a fair share of Calcium, Magnesium, Iron, Potassium, along with Vitamins to stay fit and energized. And you get all these from leafy green veggies like Kale or Spinach. Also, they enrich your body with Folic acid, antioxidants, and fiber.
Those who are feeling low in energy due to iron deficiency can quickly recover by taking leafy green vegetables regularly.
How to Eat Green Leafy Vegetables?
Start your lunch or even dinner with a salad of healthy greens. Else you can make a tasty green veggie smoothie also by adding some berries or other fruits of your choice. If none of these sound that appetizing then settle for Kale chips. Definitely a far better and healthier snack option than those deep-fried, high-calorie potato chips!
Seeds – A Great Source of Plant-Based Omega-3 Fatty Acids
Seeds are the perfect ways to fill your body with plant-based Omega-3 fatty acids. You can consider Chia, Flax, Pumpkin, or Sunflower seeds, all of which are rich in protein, fiber, and other essential minerals. Due to the high fiber content of seeds, your body releases energy in a slow and steady manner.
How Many Seeds Should You Eat a Day?
The fact that seeds are so rich in nutrients, eating too many might have an adverse effect on your health. Generally, it is advised that you can eat 200 calories i.e. 2 tablespoons a day to enjoy the maximum health benefits of seeds.
Nuts – A Healthy Snacks Option With Lots of Nutrients!
Think of a snack that boosts energy levels? Well, it has to be nuts! In fact, a handful of nuts can provide you a whole lot of nutrients like unsaturated fats, protein, carbs, fiber, and not to forget calories in high proportion. Due to the presence of several vitamins and minerals, nuts can boost energy production while making you feel less tired.
What is the Best Time to Eat Nuts?
Here I have quite a few interesting observations about the right time to eat nuts.
If it is almond, then the morning is the best time to have it, provided you have soaked a handful of it for at least 8 hours. The evening is the right time to have Pistachios or Cashew as your evening snacks. And for your dinner, you can have walnuts or dates.
Yogurt – Your Ready Energy Source!
It is perhaps one of the easily available foods that boost energy by providing all the necessary nutrients that your body needs. Just by taking a cup of yogurt every day, you can fulfill 50% of your body’s Calcium need. Besides, yogurt is a ready source of Vitamin B12 and Riboflavin all of which help keep your heart in good shape.
Not to forget, yogurt also contains Potassium, Magnesium, and Phosphorus which regulate blood pressure and promote bone health. Since yogurt also contains probiotics, that boosts your immune system. A cup of yogurt supplies your body with around 12 grams of protein that helps burn more calories each day. (source).
When Should You Eat Yogurt?
Morning is the best time to eat yogurt for maximum health benefits. You can take it as a breakfast item, as it energizes your body. Else some prefer to eat yogurt after lunch or dinner. This can keep your cholesterol in check.
Dark Chocolate – One of The Yummy Foods That Boosts Energy By Keeping Your Brain and Muscles Fit!
If you prefer dark chocolate over the milk one, then great! You have already taken your first step to keeping your muscles and brain in good shape! How?
Because dark chocolate primarily contains cacao which is rich in antioxidants like Flavanols. This helps reduces heart disease risk significantly. Also, dark chocolate contains certain several useful compounds that promote good cholesterol levels in your body.
By eating dark chocolate, you can control blood sugar and prevent serious nerve disorders like Alzheimer’s and Parkinson’s. Last but not the least, dark chocolate possesses some anti-inflammatory properties too. So, this is one power-packed food item, which you should definitely try, to experience its energy impact on your body.
What Type of Dark Chocolate is Safe to Eat If You Want to Consume it At As An Energy Booster?
The higher is the cocoa percentage, the safer is your dark chocolate to eat every day. It’s best if your dark chocolate has 70% or more cocoa, which also means the chocolate has minimal sugar. Keep the consumption limited to an ounce or two i.e. around 50-60 grams a day. You can have it as a snack, preferably an hour after a heavy meal. It is advised that you avoid eating dark chocolate at night since the caffeine in dark chocolate can disrupt a good night’s sleep.
As you would agree that we are going through a tough time as the Covid-19 pandemic disrupts a normal lifestyle. People are getting stressed easily thus losing focus at work. If you feel the same, then you should take a close look at your lifestyle and food habits. Consider eating more foods that boost energy and am sure you will feel stronger to fight Covid-19 stress!