Are you looking for an energy boost without taking any supplements? Search no more, these 10 foods will give you the energy you need to cope with your daily activities.
Think about food as fuel for your body, if the quality of the fuel you choose is not good, then the energy levels will be impacted. Incorporating energy-boosting foods, especially in breakfast, will help you the power and sharpen your brain.
An energy-boosting food will contain protein and fiber, or at least one of them, to keep you full for hours and to maintain sugar levels steady during the day. It should also contain vitamins and minerals such as iron, B12 and CoQ10. Foods that usually boost energy will share the following properties: they have to contain water, complex carbohydrates, which take longer for the body to digest and provide a slow and stable release of energy, and healthy fats, such as omega-3 fatty acids, which the body uses for energy.
Just make sure you avoid any highly processed foods as they lack fiber and protein, but are packed with sugar, chemicals and preservatives –you’ll experience a sugar spike and then feel sluggish again.
They are one of the most nutritious foods –packed with protein, vitamins B2 and B12, selenium, phosphorus, zinc and iron. Eggs keep you full and reduce your calorie intake as a consequence. People who eat eggs for breakfast are more likely to lose weight than those who eat carbs in the morning, this is partly because they are more filling. But they are also high in protein and increase metabolism and the ability to burn calories.
Bananas are a source of potassium, vitamin B6, and complex carbs. They are a great way to kick-start your morning.
3. Chia Seeds
Chia seeds are one of the best sources of fiber, they are high in calcium and magnesium, loaded with omega-3s and antioxidants, a combination that makes easily reaches the top 10 list of superfoods that give you energy boost. Top your smoothies or yogurt in the morning for an extra boost of energy.
4. Cottage cheese
Cottage cheese is a great source of protein, vitamin B12 and it stimulates the feeling of fullness. It has antioxidants such as selenium which is integral to thyroid health. Mix cottage cheese with berries or other fruits, or simply top your toast with it.
Avocados make you feel satiated for hours, they are a joy to eat and they are highly nutritious. Half a cup of avocado contains about 5 grams of fiber, along with healthy fat, vitamins K, E, and C, and folate –Bonus: monounsaturated fatty acids and antioxidants present in avocadoes help reduce inflammation.
Coffee is a natural stimulant. Caffeine wakes up your brain, fires up the production of neurotransmitters like serotonin that improve your mood. It can help you stay alert, but it should be consumed in moderation. Bonus: A cup of coffee a day can reduce neurological diseases such as Parkinson’s and Alzheimer’s disease.
Natural, sugar-free yogurt is great as it contains carbs, fats and proteins that will keep you full for longer and will give you the energy you need throughout the day.
Rich in omega-3 fats and fiber, walnuts not only help you feel satiety, but they also protect you from free-radical damage.
9. Hummus and crudités
While the chickpeas in hummus are super-rich in fiber and protein, and they help with weight loss and maintain steady blood sugar levels. Hummus is also are packed with vitamins and minerals –phosphorus, folate, iron, copper and manganese. The crudités such as cucumber or carrot are rich in water and will keep you hydrated.
Now that you know how to start your day with an extra bit of energy, what are you waiting for?