If you want to maintain a healthy lifestyle, you have to eat foods that keep your energy levels high consistently throughout the day. Healthy carbohydrates, the body’s main source of energy, can give you the steady levels of energy you need when you lack the energy, you’re less productive.
If you feel tired or run down throughout the day, it’s probably because you’re not eating the right foods essential for maintaining energy.
Here are the 10 Healthy Foods That Give You Energy.
Coffee contains a stimulant called caffeine that can boost your energy levels. In America, over 60% of the adult population drinks coffee on a daily basis. Studies have shown that caffeine can help improve endurance and stamina during high-level physical activity.
For many people who are looking for a quick and reliable boost of energy, coffee is usually the first choice. Loaded with caffeine, the effects of coffee are almost immediate, passing quickly from your bloodstream to your brain, making you feel focused and alert.
Hummus is great for helping you maintain energy levels during physical activity or long workouts. It’s a perfect snack for busy days when you’re on the go and don’t have time for a proper meal. It’s made mostly from chickpeas with added Tahini (sesame seed paste), lemon, and oil.
Chickpeas are an especially good source of fiber and carbohydrates, which your body uses for energy. Tahini (sesame seed paste) contains healthy fats that help slow the absorption of carbs resulting in sustained energy.
There are many types of seeds such as pumpkin seeds, flax seeds, and chia seeds that can help boost your energy levels. Research has shown that there is a direct link between tiredness and fatigue from having low levels of omega-3 fatty acids.
These seeds, however, are loaded with omega-3 fatty acids helping to fight off fatigue resulting in feeling more energetic. Also, a good source of protein and fiber seeds contributes to a steady and sustained release of energy over time.
Our bodies are over 60% water, so we all know that water is necessary for life. If you don’t drink enough water, you’ll get dehydrated, slowing down essential bodily functions making you feel tired and fatigued.
Believe it or not, simply drinking water is an easy way to boost your energy and fight off fatigue. You should drink water whenever possible, even if you don’t feel thirsty, because it’ll help maintain your energy levels and keep your muscles hydrated and energized.
Oranges are loaded with vitamin C and potassium that help distribute energy steadily and evenly throughout the day as opposed to a quick sugar rush that other foods might give you. One orange can give you more than 100% of the recommended daily dose of vitamin c.
The antioxidant compounds contained in oranges can protect against oxidative stress, which causes you to feel tired, so oranges essentially help decrease fatigue.
6. Leafy Green Vegetables
Spinach and kale are just two types of leafy green vegetables that provide nutrients to promote energy. One of the most common symptoms of iron deficiency is fatigue and feeling tired or run down.
The iron contained in leafy green vegetables replenishes your body’s stores of energy, they’re also loaded with vitamin c that helps your body to absorb iron more efficiently, and just like beets, Leafy greens also help improve blood flow giving you more energy.
Beets have recently become more popular because it was discovered that they can help improve energy and stamina. Its antioxidant content is thought to improve blood flow which is linked to an increase in energy levels, especially during physical activity.
Nitrates which are compounds found in beetroot can increase the production of nitric oxide, which allows for more efficient oxygen distribution to muscles and tissues, providing more fuel for exercise in sports.
A popular legume that’s packed with fiber and carbs, lentils are another great cheap and easy source of protein and other nutrients that help boost energy levels. A one-cup serving of lentils gives you over 35 grams of carbs and almost 15 grams of fiber.
Lentils help increase energy levels by restoring essential nutrients such as iron and zinc. The fiber stabilizes blood sugar levels while providing you with prolonged and sustained energy.
Not just a crunchy treat for watching movies, popcorn is a great source of carbs and is also an energizing low-calorie snack. It sometimes gets a bad reputation for being unhealthy, but that’s only if you load it with salt and butter, so don’t do that.
Popcorn is low in calories but high in fiber and carbohydrates, and research has found that for kids and grown-ups, popcorn is one of the top energy-boosting snacks around.
If you’re looking for a quick and easy snack for sustained energy, bananas may be one of the best food choices available. An awesome source of carbohydrates, B6, and potassium, bananas are a guaranteed way to boost your energy levels.
Bananas are also loaded with fiber that slows sugar digestion studies have shown that eating a banana before you exercise or play sports can help increase endurance, stamina, and overall performance.