Due to the lack of sun and cold, many people feel tired or weak in autumn. Lack of energy can affect your daily activities and make you less productive. Therefore, it is necessary to pay special attention to the amount of liquid and food that you consume every day. Almost any food is a source of energy for the human body, but some foods contain nutrients that can help boost energy levels and keep you focused throughout the day.
List of foods that help increase energy levels
- Brown rice
- Fatty fish
- Green tea
- Chia, flax and pumpkin seeds
- Dark chocolate and cocoa drinks
- Goji berries
Avocado is considered a superfood for a reason. They are rich in healthy fats, B vitamins and fiber. About 84% of the healthy fats in avocados come from monounsaturated and polyunsaturated fatty acids, which have the ability to accumulate in the human body, increasing the absorption of nutrients and giving us extra energy. In addition, the fiber in avocados is 80% of the carbohydrate content, which supports our strength throughout the day.
Oranges are famous for their high content of vitamin C. One orange can provide the body’s daily need for vitamin C. In addition, oranges contain antioxidant compounds that protect all cells in our body from oxidative stress and help reduce fatigue.
Bananas are also one of the best natural energy sources – they are an excellent source of complex carbohydrates, potassium and vitamin B6, which increase energy levels. In addition, like oranges, the bright color, sweet aroma and taste of bananas in themselves improve the mood
Brown rice is a very nutritious food. Unlike white rice, it is less processed, which is why it retains more nutritional value in the form of fiber, vitamins and minerals.
50 grams of brown rice provides most of the recommended daily intake of manganese, a mineral needed in the process of breaking down carbohydrates and proteins for energy. In addition, due to its fiber content, brown rice has a low glycemic index, which helps regulate blood sugar levels and promotes sustained energy levels throughout the day.
Recent studies have shown that due to the content of antioxidants, beets can improve blood flow, help increase the production of nitric oxide and improve the composition of the blood, ensuring increased delivery of oxygen to tissues.
In addition, beetroot is rich in carbohydrates, fiber and sugar, so its regular consumption contributes to an energy boost.
Oatmeal 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 the emptying of the stomach and the absorption of glucose into the blood. In addition, oats are rich in B vitamins, iron and manganese, which help the energy production process.
Water is necessary for all living things. It participates in many cellular processes, including energy production. Not drinking enough water causes dehydration, which can slow down all body functions, leaving you feeling lethargic and tired. Even if you don’t feel thirsty, you need to regularly drink small amounts of water throughout the day.
Most nuts, including almonds, walnuts and cashews, are known for being high in calories, protein, carbohydrates and healthy fats.
Walnuts, in particular, are also high in omega-3 and omega-6 fatty acids, as well as antioxidants, which can boost energy levels and help with inflammation and antioxidant defense. Nuts also contain manganese, iron, B vitamins and vitamin E.
Unsweetened yogurts, ayran, kefir
Carbohydrates in such dairy products are mainly in the form of simple sugars, such as lactose and galactose. In the process of splitting, they provide the body with ready-to-use energy. In addition, such drinks are saturated with protein, which helps to slow down the digestion of carbohydrates, thereby regulating the release of sugar into the blood.
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 oily fish provides you with the recommended daily amount of omega-3 fatty acids and vitamin B12, which reduce inflammation, a common cause of fatigue. In addition, vitamin B12 works with folic acid to produce red blood cells and help iron work better in your body.
Green tea is famous for its long list of beneficial properties for health. It has a high concentration of powerful antioxidants that prevent oxidative stress and inflammation.
Like coffee, green tea contains caffeine, which increases energy levels and the release of the hormone norepinephrine, but green tea also contains a compound called L-theanine. L-theanine moderates certain effects of caffeine, while producing the same amount of energy, only a smoother rush
Coffee is rich in caffeine, which quickly enters the brain and suppresses the activity of adenosine, a neurotransmitter that calms the central nervous system. As a result, the production of adrenaline increases – a hormone that stimulates the body and gives us vigor.
Masale does not recommend consuming more than 2 cups of coffee a day, and reminds of one of our proprietary spice mixes Masala for coffee, which reduces the negative effects of caffeine.
There are many varieties of beans, and any of them is rich in nutrients and a great source of natural energy.
Beans are digested slowly, which helps maintain stable blood sugar levels and gives you steady energy. In addition, beans contain antioxidants that can help fight inflammation.
It is recommended to use beans with spices that improve its digestion. For example, with asafoetida, zira, all varieties of pepper, etc.
Quinoa is popular due to its high content of protein, carbohydrates and nutritional fiber, as well as sufficient amounts of vitamins and minerals – especially manganese, magnesium and folic acid.
Although this superfood is high in carbohydrates, quinoa has a low glycemic index, indicating that its carbohydrates are digested slowly and can to ensure sustainable release of energy.
Chia, flax and pumpkin seeds
Seeds also boost energy levels because they tend to be packed with plant-based omega-3 fatty acids and are a source of fiber and protein.
In addition to being high in protein, lentils are a good source of nutrients and help boost energy levels. One cup of cooked lentils contains up to 36 grams of carbohydrates and about 14 grams of fiber. In addition, lentils can increase energy levels by replenishing the body’s reserves of folic acid, manganese, zinc and iron.
Dark chocolate and cocoa drinks
Antioxidants in cocoa have been proven to have many health benefits, including increasing blood flow in the body, which improves brain and muscle function, reduces mental fatigue and improves mood thanks to stimulating compounds – theobromine and caffeine
Hummus is made from chickpeas, sesame seed paste (tahini), oil and lemon. Chickpeas in hummus are a good source of complex carbohydrates and fiber that your body can use for sustained energy and help avoid blood sugar spikes.
Goji berries have been used in Chinese medicine for centuries. This fruit contains antioxidants, vitamins and minerals, and is a natural source of fiber.
Goji berries are easy to enjoy by adding them to yogurts, smoothies, baked goods and sauces. Or you can eat them just like that.
Eggs are not only an extremely filling protein food that contains many B vitamins, but they are also a source of leucine, an amino acid that stimulates energy production in several ways:
– helps cells take in more blood sugar – stimulates the production of energy in cells
– speeds up the process of splitting fat to obtain energy.
Apples are one of the most popular fruits in the world and they are a good source of antioxidants, carbohydrates and fiber.
A medium-sized apple (100 g) contains about 14 g of carbohydrates, 10 g of sugar and up to 3 g of fiber. Due to their high content of natural sugars and fiber, apples can provide a slow and steady release of energy.
Many doctors recommend eating apples whole to take advantage of the fiber, which is abundant in their skin.
Stay healthy and happy!
When writing the article, materials from the National Center for Biotechnology Information