Nature is amazing. It provides us with everything we need to survive, but some days our energy levels are just too low. When we have no energy, we are less productive at work and it can even affect our moods negatively.
Many people experience fatigue throughout the day, especially if they don’t eat a balanced diet with healthy foods that keep them going. Here are the seven best foods and drinks that you can use for a long-lasting energy boost.
Fatty fish like tuna and salmon are ideal sources of protein and vitamin B. Protein allows you to feel fuller without eating loads of calories and has the right amount of omega-3 fatty acids to reduce inflammation. B12 which exists in fatty fish provides much-needed energy and is often used as a supplement for patients recovering from cancer, whose immune system is fragile.
Rich in potassium and a great source of natural sugar that is good for you, bananas are filled with energy-boosting ingredients if you need a quick pick-me-up. A lot of athletes eat a banana before a big workout because it improves performance and helps keep energy levels high enough for long endurance exercises.
A surprising number of berries are great energy-boosting foods. This includes blueberries and raspberries, but more specifically, strawberries and goji berries. Both are packed with anti-aging compounds with important folates and vitamin C that works at a cellular level to help the body restore and create energy.
Most berries are very low in sugar, which is why they have a slightly sour taste. Goji berries and strawberries can be easily added to any morning smoothly with some full-fat Greek yogurt for a quick breakfast.
This popular drink is used daily by millions of people to wake up in the morning and stay awake throughout the day. Coffee works by inhibiting the release of adenosine that controls the central nervous system and releases epinephrine, which stimulates brain activity and increases energy levels.
Specific coffee blends such as the kopi luwak are especially useful in helping to boost energy because it passes through your bloodstream rather quickly. You can get blends like kopi luwak coffee direct to your home. The beans are derived from the tropical forests in Asia and Africa and are quite popular in the Southern hemisphere.
5. Dark Chocolate
Yes, you read that right. Chocolate can give you energy, but it must be dark. It has far more cocoa than normal milk chocolate and cocoa has a surprising effect. It increases blood flow throughout your whole body which allows your brain, organs, and muscles to breathe better. Dark chocolate increases the rate of oxygen these parts of the body receive to help them function more efficiently.
Just as with coffee, there is caffeine in dark chocolate, but it includes theobromine. This compound has been shown to stimulate the brain to help with depression and mental energy.
6. Whole Grains
Food such as rice, quinoa, and oatmeal have beta-glucan and are high soluble foods. This means that they combine with water to form a thick gel that forces your digestion system to slow down. By metabolizing your food slower, glucose absorption happens over a longer period and you feel fuller after a meal.
Quinoa has a low glycemic index and is rich in magnesium and manganese. Oatmeal also has manganese but also includes tons of vitamins and minerals like iron that the body needs.
Each one of these seven items has greater health benefits than just boosting your energy, so be sure to include a colorful variety of fruits and vegetables.