15 Foods That Raise Your Energy Levels
It is barely midday, and you are already so low on energy that you feel like going back to your bed. You are so tired you do not even know how you would get through the rest of your workday. Consequently, you hurriedly gulp down your fifth cup of coffee since morning, before setting off for the next task. Sounds familiar? You might feel this way on certain days, and you tend to uplift yourself through unhealthy energizers such as caffeine. Fortunately, it does not need to be so. Mother nature offers plenty of healthy foods from her basket that could significantly help in boosting your energy levels.
This nutritious superfood is known for its high levels of protein. Additionally, it contains a substance called leucine that is known to increase the breakdown of fat, producing more energy in the body. Eggs are also rich in vitamins that get you going through the day. Have a boiled egg when you feel slightly dizzy, you will feel better in no time.
This is a versatile fruit when it comes to its uses in the human body. Rich in potassium, bananas are an instant source of healthy carbohydrates as and when the body needs. A fun fact is that bananas also help you sleep well at night. Is it not wonderfully diverse?
3 Spinach (or other leafy vegetables)
The high iron content in spinach and other leafy green vegetables is said to uplift the energy levels. Containing high levels of folate, these greens help in the methylation process of the body, which translates to fuller energy levels. A word of caution about spinach is that they are rich in oxalates, having too much of which can cause serious issues such as kidney stones.
4 Fatty Fish
Saltwater fish such as salmon, anchovies, sardines, and tuna are high in Omega 3 content, which is an essential ingredient to reduce inflammation caused by various factors. Inflammation can be a major cause of tiredness in many people, hence, adding a moderate amount of fatty fish in your daily diet can help maintain consistency in your energy levels.
5 Lean Meat
Do you often recall those childhood days when you would be down with the flu, and your mom would force-feed chicken broth to get you up and about in no time? Meat from grass-fed poultry as well as lean beef, pork, and mutton is always teeming with high levels of protein, alongside a chemical called tyrosine that is known to improve alertness of the brain. Just remember, with meat, the freer the animals, the better your health.
Rich in antioxidants, these wonderful fruits are high in fiber, which keeps you full for a longer duration, thus helping you feel energetic throughout the day.
7 Tender Coconut
Coconut is genuinely a wonder fruit, and apart from boosting the immune system, tender coconut acts as a natural electrolyte that provides you with the necessary hydration required for the body to produce sufficient energy. At times, when you go through a long day, having plain water might not be enough for your hydration needs, that is when the coconut water kicks in.
8 Brown Rice
If you are used to consuming two or three servings of rice per day, it might be a good idea to switch to brown rice, at least on alternate days. It might not taste as good as white rice, but it is packed with high levels of fiber and minerals, which help generate and maintain your bodily energy.
9 Sweet Potatoes
One of the most sought-after sources of healthy carbohydrates, sweet potatoes keep you full, and its high levels of manganese help break down the carbohydrates to produce energy that gets you recharged for the whole day.
10 Nuts (and other dry fruits)
Almonds, cashews, raisins, hazelnuts, and some other varieties of nuts are great for snacking between meals for that extra boost. These foods are high in Magnesium, which helps in the breakdown of sugar, producing more energy. No wonder these little marvels are a must-have for every trekker’s trail mix.
High in fiber, oats are often made into oatmeal, which is a popular breakfast around the world. Oats contain a specific kind of soluble fiber, called beta-glucan, which keeps your stomach full for a longer time, causing lower levels of fatigue from hunger. Oats are best when had naturally instead of as a part of processed breakfast cereal.
While leafy greens provide you with your required dosage of natural iron, the absorption of this mineral is equally important to gain energy. Oranges, packed with Vitamin C, do exactly the job the body needs for better absorption of iron.
Another healthy snack option, yogurt is rich in simple sugars that are easy to break down, providing you with the much-needed energy boost to get you going between meals.
14 Olive oil
One of the healthiest sources of fat found in nature, olive oil decreases the levels of a certain cellular protein, which causes weakness and fatigue to consequently subside. Although olive oil is not considered safe for high-temperature cooking, you can always drizzle some on your daily salad.
Lentils are the primary source of protein for vegetarians and vegans and should be considered as the main food to boost energy as well. These are good sources of fiber, too, which helps stabilize energy levels. Additionally, their high levels of manganese and folate help improve energy storage level.
16 Additional Factors for Gaining Higher Energy Levels
While incorporating some or all of the above foods can significantly help improve your energy and stamina, diet alone is not enough. A healthy diet needs to be complemented with quality sleep, enough exercise, and other healthy lifestyle habits. Eliminating toxins and pollutants, drinking purified water, eating meals on time, lowering the use of electronic devices, and improving stress handling skills are some of the habits that build a truly energetic body. These are different cogs in the daily machine that need to be oiled together, to live a consistently active and wholesome life.