One of the best ways to have a healthy lifestyle and maintain a good weight is to eat food which sustains your energy levels throughout the day. The following list gives you 12 common foods which have been chosen for their ability to provide the body with energy. Some of the foods provide slow-releasing energy from healthy carbohydrates, which are the body’s main energy source. Others contain a range of important vitamins and minerals involved in cellular energy production processes in the body. Good quality protein sources are also included as these are needed for maintaining body tissues, including muscle.
One of the best sources of slow-releasing energy from low GI complex carbohydrates, to keep you going all morning. Also a great source of B-vitamins, which are needed to convert food into energy. How to cook oatmeal.
High in iron, magnesium, and potassium. Iron transports oxygen needed for energy production. Magnesium plays a vital role in energy production, and together with potassium, is important for nerve and muscle function.
#3: Sweet Potatoes
Another fantastic source of complex carbohydrates, along with iron, magnesium, and vitamin C. Vitamin C is needed for transporting fats into the cells of the body for energy production.
Provide complete protein, (protein containing all the essential amino acids), B-vitamins, healthy fats, and some vitamin D. They also provide choline, the precursor for the neurotransmitter acetylcholine, which activates skeletal muscle.
Provide natural sugars, which are quickly absorbed into the blood stream for an instant pick me up (but without the ‘sugar crash’ you get after eating refined sugars). Fruits are also high in fiber, vitamins, and antioxidants.
#6: Green Tea
Contains a small amount of caffeine for an energy boost, but without the ‘jittery’ side effects of stronger caffeine drinks, such as coffee. Further green tea may also help lower cholesterol.
Energy dense due to their high content of healthy fats. Also high in vitamins and minerals. Soaking nuts in water overnight ‘activates’ them (starts the germination or sprouting process) increasing the nutrient value even more and making them easier to digest.
#8: Chia Seeds
The nutritional profile of chia ranks it high in foods rich in fiber, omega-3 fats, protein, vitamins and minerals. Chia seeds pack a powerful antioxidant punch to help replace some of those lost nutrients. Chia seeds benefits the body by delivering maximum nutrients with minimum calories and promotes digestion, energy and detoxification.
#9: Oily Fish
Such as Salmon, sardines and mackerel are an excellent source of complete protein, B vitamins, essential fats andvitamin D. A lack of vitamin D can cause lack of energy, muscle fatigue and low mood.
#10: Pumpkin Seeds
An excellent source of protein, healthy fats and minerals involved in energy production – including manganese, magnesium, phosphorus and zinc. Zinc is needed for the production of hormones in the body that affect energy and mood. It is also important for muscle recovery after exercise.
#11: Natural Yogurt
Contain live bacteria with many health benefits including regulating the immune system, improving digestion (so that more energy-giving nutrients are absorbed) and possibly even improving mood, according to new research.
Dehydration is one of the fastest ways to feel your physical and mental energy levels drop. Even mild dehydration of 1-2% can affect mood, energy levels, and ability to concentrate. Drink 8 glasses per day to keep your energy levels up.