Nowadays, we have a lot of things to concern about our life: schooling, working, housing, earning money, and other social burdens that are exhausting us every day. We lack sleep; we lack healthy meal plans; we also lack time to relax…All of these things lead us to get fatigue and tiredness. Thus, we need to get more energy to go through the day well. The best method that does you this favor is consuming foods to boost energy and I am here to give you 11ingredients you may need to fuel your body.
11 Foods To Boost Energy:
If you need to “pull” yourself throughout the day, it is simple to think that chugging an energy drink or popping a supplement will help to recharge your body’s “battery”. All-day energy does not come from a concoction in a can or a pill. It actually comes from natural foods, which is full of nature’s secret stash of natural revitalizers, including fiber, protein, and complex carbs. You should stock up on these 11 super foods to boost energy and watch how your body boom!
With the perfect combo of fiber, complex carbohydrates, and slowly digested protein, lentils will be an ideal energy food – one of the best foods to boost energy. You just need to eat a half cup of cooked lentils to provide your body with more protein than an egg, and even more than ¼ of your daily consumption of fiber for just 115 calories and zero fat. That is because they do not require soaking. You should cook them in a piece of the time it takes you to make beans. Then, you should use them to add more protein in veggie burgers, soups, and salads.
2. Whole-Grain Cereal And Low-Fat Milk:
Eating low-fat milk and whole-grain cereal is an ideal way you can take to begin your day on all cylinders or to refuel your whole body after working out. Not only does it provide an energizing mix of slowly-digested complex carbs, protein, and fiber, it can be prepared within less than one minute. To get even more muscle, you should choose a cereal that has been fortified with iron – a mineral our body needs to form hemoglobin, responsible for delivering oxygen throughout the body. Also, you should not forget to add some sliced strawberries to your meal. Vitamin C contained in strawberries will help you absorb more iron.
Eating a balanced snack every 3 to 4 hours prevents dips in blood sugar that leave you lethargic and listless. Edamame could be one of the smartest picks of all. Not only is it perfectly balanced with slowly digested fiber, complex carbs, and healthy fat, it packs a whopping 16 grams of protein per cup for less than 200 calories. Plus, it’s rich in magnesium and B vitamins that our bodies need to convert carbohydrates into energy. Make your own snack packs by parceling cup-sized portions of frozen edamame into baggies. They’ll defrost just in time for a late morning nosh. In this recipe, we’re upped the energy-factor in traditional succotash with the addition of vibrant green edamame.
Besides, you should also eat enough meals and consume a proper amount of nutrients with super foods for nutrition and healthy desserts, as well as foods that good for digestion to get enough nutrients and energy to go through the day fluently and strongly.
4. Brown Rice:
Brown rice is not just loaded with complex carbs. This ingredient is also a great source of magnesium. There is a fact that low magnesium levels can hinder your body’s energy metabolism. You just need to consume a cup of cooked brown rice to get more than ¼ of the magnesium a woman requires daily and 1/5 the amount a man needs.
5. Green Tea:
If you do not like drinking coffee, you should drink green tea instead (coffee is also one of the best foods to boost energy that I am going to introduce in my writing, I put coffee in the next paragraph). Green tea is rich in L-theanine – an amino acid that can make you feel alert, awake, and invigorated without the jitters which other people take from coffee. L-theanine can also protect your body against energy-robbing diseases like the flu or the common cold. When people took a green tea supplement 2 times a day for 3 months, they will get 23 % less likely to be sidelined by the 2 illnesses above for more than 2 days.
Studies show that coffee can help to reduce the risk of depression, and it is a huge energy booster. Researchers found that those people who sipped 2 to 3 cups of
caffeinated coffee daily were 15 % less likely to suffer from this bad mood than people who drunk less than one cup a week.
Women who sipped 4 cups of coffee a day even fared better, reducing their risk of feeling blue by 20 %. If you are tempted by a coffee drink topped with whipped cream, you should focus on saving a few calories and money along the way.
Walnuts are one of the few natural sources of melatonin – a hormone that the human body produces naturally after the sun goes down in the evening. Melatonin helps to control your body clock and makes you feel sleepy. Once you sleep more soundly, you will get more energy to go through the day. However, as we age, the body produces less and less of melatonin. If you do not want to use the supplements, you should opt for walnuts as a nighttime snack. For a double dose, you should mix some tart dried cherries, another melatonin-rich food, with a small pinch of walnuts. Walnuts can also be sprinkled over a fruit smoothie and make a great topping to a fresh salad.
8. Farmer’s Cheese:
A recent study discovered that protein-rich foods can help you stay alert and awake, making them one of the best ways to start a day. However, aside from yogurt, milk, or eggs, protein at breakfast can be hard to find. You should ditch the fat-filled margarine, butter, or cream cheese and instead, pumping up the protein in your breakfast with farmer’s cheese. This ingredient presses cheese curds that have been split from the whey till it is almost dry and has a same texture but slightly drier than ricotta. Farmer’s cheese can be made from the milk of cows, sheep, or goats. You need to use 2 tablespoons that provide 4 grs of high-quality protein for just 40 calories and 2.5 grs of fat.
Polenta is primarily made from cornmeal. This liquid from Northern Italian is packed with complex carbs. Not similar to simple carbohydrates from highly-processed grains, the complex carbohydrates are broken down slowly so that they can keep your blood sugar level stable, providing a sustained energy release that can last for many hours. In addition, polenta is easier to make with quick-cooking varieties that you can prepare within as little as 10 minutes. You can simply stir polenta into broth, milk, or boiling water and serve it. For a comforting whole-grain begin to your day, you should chopped dried apricots or fold in dried tart cherries. Or else, instead of your usual pasta, you can prepare a quick-fix dinner topped with marinara sauce.
10. Icelandic Yogurt:
This creamy, thick concoction is also known as skyr, is a redoubtable counterpart of Greek yogurt. Just like Greek yogurt, Icelandic Yogurt is made from 3 times the milk contained in most traditional yogurts and then strained carefully to remove excessive liquid. It results in a velvety, rich creation that boasts 14 grs of slowly digested protein for every 5.3-ounce container. The main separation between Greek and Icelandic yogurts is the fat content they contain. While Greek do or do not contain fat, Icelandic yogurt is just made with non-fat milk. Therefore, it is proven to be totally fat free. If you cannot find Icelandic yogurt to use, you can also choose fat-free Greek yogurt to consume.
The last of foods to boost energy that today I introduce is melons.
Melons, such as watermelon, honeydew, and cantaloupe are not just bursting with energizing minerals and vitamins. With 90 % of the overall weight coming from water, they will help you fight off tiredness and fatigue by keeping you hydrated. That is good news that even a mild dehydration can weaken your mood and energy. You should opt for a cup of watermelon or diced cantaloupe on your way to prepare a melon-packed salad or work for a hydrating midmorning snack to enjoy for lunches.
Besides, you should learn other useful ways to boost energy besides eating healthy and powerful foods. Moreover, to go through the day better and smoothly, you should also learn effective ways to feel better and tips to beat off fatigue.
All of the above foods to boost energy are what I have used to fuel my body throughout the day, and now, I am glad to share my very own experiences with people who desire to boost energy within a short time.
If you feel the foods to boost energy I offer in this article are really useful for your current expectation, just feel free to leave all your comments/feedbacks at the end of this post. We appreciate your contribution and will respond all as soon as possible.