We all need an energy boost during the day. But you don’t have to resort to ungodly amounts of caffeine or sugary energy drinks, which will only leave you feeling more burnt out. By eating the right types of food, you can increase energy naturally while also supporting your body and brain.
1. Chia Seeds
Chia seeds can be eaten alone mixed with other foods, like a fruit smoothie or apple pancakes. They’re a great alternative to grains, easy on the digestive system, and make an excellent source for the nutrients needed to stay naturally energized throughout the day. Chia seeds are chock full of plant-based omega-3 fatty acids, fiber, iron and protein, packing more nutrients into snack time than any other nut or seed. As a bonus, they’re low in calories, only containing 101 calories per ounce.
Research shows fatigue can be caused by oxidative stress, which is an imbalance in the body. One way to prevent feeling tired is to eat or drink antioxidants high in vitamin C, such as oranges. One orange alone can fulfill your daily recommended need for vitamin C, providing you with compounds which can protect against oxidative stress and help you feel more energized.
You can also try out scallops. They are a very good source of vitamins B12, and they are also rich in iron, calcium, magnesium, potassium, copper and zinc obtaining from the . T
Your body needs water to survive and function properly. So it should come at no surprise that dehydration — a lack of water in the body — can cause you to feel tired and lethargic. Going a morning without water is enough time to become dehydrated and lose energy. The amount of water you should consume each day will vary from person to person, but it’s recommended women drink 2.7 liters and men drink 3.7 liters.
Coffee is rich in caffeine, which passes quickly from the bloodstream to the brain. If you need a boost of energy quickly, coffee can help wake you up and make you feel more alert within 10 minutes of your first sip. Caffeine also triggers the body to burn fat and leave behind glycogen, which allows you to reserve energy and feel more refreshed at the end of a long day. As a bonus, coffee improves hydration, increases alertness and boosts your metabolism.
Oatmeal is a delicious breakfast meal full of energizing nutrients, including B vitamins, protein, magnesium and potassium. It’s also slow to digest, meaning it’ll provide energy over an extended period without spiking your blood sugar. Even better, oatmeal is simple to prepare, with most recipes whipping up in just minutes. When looking for oats, try to choose rolled or steel-cut oats, as they’re less processed and offer more benefits.
Yogurt has a lot of benefits, from strengthening your immune system to aiding in healthy digestion. This treat contains vitamins like B2 and B12 plus an impressive amount of protein, which supports your metabolism and increases natural energy. Yogurt has also shown to slow down the digestion of carbohydrates, which prevents sugar levels in your bloodstream from spiking.
Quinoa is becoming increasingly popular for its high protein content, which can increase your energy naturally. While quinoa is high in carbs, it also has a low glycemic index, meaning carbs absorb slowly and provide a sustained source of energy. These seeds also contain iron, keeping red blood cells healthy and boosting metabolism. Other nutrients include manganese, magnesium and folate.
Eggs are a great source of morning protein, giving you a steady source of energy you can draw on for the rest of the day. One reason eggs are such a good natural energy booster is because they don’t cause a spike in blood sugar and insulin when digested.
Eggs also contain leucine, an amino acid known for stimulating energy production.
10. Yerba Maté
Yerba maté is a South American drink made from dried herbs. One cup of this drink contains about 85 milligrams of caffeine, similar to that of a small cup of coffee. The caffeine aids in the production of epinephrine, a hormone which can increase energy. Yerba maté is also an antioxidant, able to prevent fatigue from oxidative stress.
Almonds are another food packed with nutrients, including protein, fiber, magnesium, vitamin E and Copper, that can boost your energy levels. Plus, less than a cup of almonds has as much calcium as a glass of milk. What’s great about almonds is you can get a large helping of energy from a relatively small serving. Studies show one cup of almonds can help you sustain your energy through a half-hour of activity.
The Best Foods to Boost Energy
By drinking soda and energy drinks, you only deplete your energy and make your body more dehydrated. Instead, choose food and beverage options that are packed with nutrients and proven to provide a natural boost in energy. Also drink plenty of water and other healthy drink alternatives to stay hydrated and prevent fatigue.