Food TipsUncategorized

After a long day, or immediately after you eat, you may feel run down and tired. The afternoon slump can leave you feeling drowsy, moody, and lethargic. That’s why you must eat foods that can boost energy levels. 

The type of food that you eat plays an essential role in determining your energy levels. Specific foods might be the root cause of your decreased energy, and you may not even know it! 

Here is a list of foods that can help to boost energy levels to get you through the day. 

Bananas

Raw yellow banana fruit slices in wooden bowl

Out of all of the foods that can boost energy levels, bananas are at the top of the list. An excellent source of potassium, vitamin B6, and carbohydrates, bananas are one of the best foods for boosting energy. 

They also help with regulating blood sugar levels when levels are low. They are high in sugar and carbohydrates so you can get that boost of energy that lasts throughout the day. 

Sweet Potatoes

Organic vegetables. Farmers hands with freshly harvested vegetables. Fresh organic sweet potatoes.

Sweet potatoes are both delicious and a nutritious source of energy. One medium-sized sweet potato has about 23 grams of carbohydrates and 3.8 grams of fiber. It has manganese and vitamin A that can help with the breaking down of nutrients to produce energy.

Because of the sweet potatoes’ fiber and complex carbs content, your body can digest slower. This provides you with more energy at a steady pace. 

Brown Rice

Pile of Brown rice with a spoon top view

Unlike white rice, brown rice is less processed and retains more nutritional value. Brown rice is very nutritious and contains a lot of fiber, vitamins, and minerals. Brown rice has 88% of the RDI for manganese – a mineral that breaks down carbohydrates and proteins to generate energy. 

Additionally, brown rice has a low glycemic index. This means that it can help regular blood sugar levels to help you maintain steady energy levels. 

So if you want a side of rice with your main protein, then it’s best to go with brown rice. Brown rice is a more nutritious alternative to white rice and will provide you with sustained energy throughout the day.

Quinoa

Red quinoa seeds in wooden bowl. Top view.

Quinoa is a seed with high protein content. One cup of quinoa contains 39 grams of carbohydrates, 8 grams of protein, and 5 grams of dietary fiber. It also has a significant amount of vitamins and minerals.

This superfood is high in carbohydrates and also provides 20% of the RDI for manganese, folate, and magnesium. Enzymes use these nutrients in the process of producing energy. 

Quinoa has a low glycemic index, which indicates that its carbohydrates are absorbed slowly. This slow rate provides sustained energy release for a more extended period. 

Eggs

Eggs in carton box with one broken egg background. Top view, flat lay

Eggs are great for fueling your day, which is why they are the go-to breakfast food. They are high in fat and protein, which can give you a steady and sustained source of energy. Eggs don’t cause a spike in blood sugar and insulin when they are digested.

Additionally, eggs contain leucine, which is an amino acid known to stimulate energy production. Leucine helps cells to take in more blood sugar. Leucine stimulates the production of energy in these cells and increases the breakdown of fat in the body to produce energy.

Eggs are rich in B vitamins, which also helps to breakdown food into energy. And remember, eggs are not just meant for breakfast. You can have eggs for lunch and dinner too! 

Coffee

Toss the energy drink aside. If you need a boost of energy, coffee is the way to go. Coffee is rich in caffeine, which is a compound that quickly passes from your bloodstream to your brain. Caffeine inhibits the activity of a neurotransmitter called adenosine. Adenosine quiets down the central nervous system in the brain.

When you drink coffee, the production of epinephrine increases, which stimulates the body and brain. If you’re a coffee-lover, drinking approximately 400mg (4 cups) of coffee per day is generally safe for most adults. Any more than that could enter into unhealthy territory. 

Coffee has stimulatory effects on the body that help you to feel more alert and focused; however, too much stimulation is never a good thing. Remember, balance is essential. 

Water

An image of pour a glass of water

When you’re thirsty, it’s easy to go straight for the sugary drinks like soda or concentrated fruit juice. These drinks may be tasty, but they won’t quench your thirst as well as water will. 

Water is life. It represents up to 60% of your overall body weight and provides many cellular functions. Drinking water can give you a boost of energy and even help you to fight off feelings of lethargy and fatigue.

Not drinking enough water can result in dehydration, which can slow down bodily functions and make you feel tired, drowsy, and sluggish. 

Avoid experiencing dehydration by plenty of drinking water throughout the day.

Dark Chocolate

Organic Dark Chocolate Chunks Ready for Baking

Dark chocolate has lots of antioxidants. Because dark chocolate has a higher cocoa content than regular chocolate, it’s packed with more antioxidants that increase blood flow throughout the body. 

The increase in blood flow can help reduce mental fatigue, improve mood, and boost energy levels. Dark chocolate also contains stimulatory compounds which can enhance mood and energy levels. 

Apples

Apple in tray and oranges on wooden floor.

An apple a day keeps the doctor away. An apple a day can also keep your energy levels sustained! Apples are a great source of carbohydrates and fiber. Due to the rich content of natural sugars and fiber founds in apples, they provide a slow and steady release fo energy in the bloodstream. 

Apples also have a high antioxidant content. These antioxidants slow down the digestion of carbs so that they can release energy over an extended period of time. 

It’s recommended to eat apples whole rather than pressing them in juices or purees. This is because the fiber in apples is the good stuff, and by juicing apples, the fiber is removed from the equation. 

Fatty Fish

Two fresh raw salmon steaks with lemons closeup on wooden cutting board

Fatty fish, like tuna or salmon, are excellent sources of lean protein, fatty acids, and B vitamins. Out of all of the foods that can boost energy levels, fatty fish is the best source for omega-3 fatty acids. 

Omega-4 fatty acids help to decrease fatigue by reducing inflammation in the body. Vitamin B12 works with folic acid to produce red blood cells, which reduces fatigue and increases energy levels. 

Adding fatty fish to your diet can help you sustain healthy energy levels all day long. A plate of salmon with a leafy green salad on the side is the perfect lunch combination. It satisfies your hunger and helps you maintain energy levels throughout the rest of your day.

Eat Up to Boost Up

A lack of energy could affect your daily activities, mood, and productivity. The foods listed above can help with boosting your energy levels, as well as weight loss! These foods have a ton of health benefits and are all vast improvements to whatever is hidden in your junk food cabinet. 

Make sure that you’re eating foods that can boost energy levels, plus others that are rich in fiber and protein. Foods with healthy fats and complex carbohydrates are excellent sources for maintaining energy levels. Take care of your body from the inside out to make you feel better and keep you going strong throughout the day.