5 foods to boost energy
Many people experience fatigue or feel tired during the day. A lack of energy may interfere with your everyday tasks and make you less productive. Similarly, the type of food you eat can have a significant impact on your energy levels throughout the day. Even while all foods provide energy whether you eat these in the form of sports bars or supplements, certain natural foods offer nutrients that can boost your energy levels in a more natural way. So, forget about energy drinks, supplements, and pre-packaged sports bars; instead, boost your energy from naturally energizing foods.
Walnuts are an excellent snack since they are filled with nutrients that increase energy.
The walnuts are well-known for their high protein, healthy fats, and carbohydrate content.
Walnuts are rich in omegas as well as antioxidants, which can help boost energy levels and provide antioxidant protection1.
Moreover, walnuts contain sufficient carbohydrates and fiber to offer a consistent and prolonged energy boost2. They also contain minerals and vitamins including vitamin E, vitamin B, iron, and manganese. These vitamins and minerals boost energy generation and help in decreasing fatigue3.
Goji berries are another good food to replenish your energy levels. Apart from being a powerhouse of minerals, antioxidants, and vitamins, this fruit is also a rich source of fiber. This fruit provides antioxidant protection4.
Additionally, Goji berries are an excellent source of fiber. 1-ounce (28-gram) serving of Goji berries is equal to two grams of fiber. This also helps in slowing digestion and releases energy gradually5.
Goji berries are a versatile fruit that you can mix with baked potatoes, yogurt, smoothies, and sauces or you can eat these uncooked.
Chia seeds are included in one of the top-notch energy-boosting foods that you require during the hectic working day. Nutritionists state that "Chia seeds provide you with stable energy because of their great ratio of protein, fats, and fiber combined with the fact that they're low-carb”. Chia Seeds' fiber contributes to their nutrients' delayed digestion, resulting in a consistent, continuous release of energy. Moreover, these seeds contain omega-3 fatty acids which are best against relieving fatigue6.
Maca powder boosts energy and power. It has been claimed that Maca root powder aids in muscle growth, increases strength, increases energy, and enhances exercise performance. Maca powder is highly nutritious as it contains carbs, fiber, protein, vitamin C, fat, iron, manganese which are excellent sources of energy7. By including maca powder in your daily menu, you will notice visible improvement in your energy levels within 6 to 12 weeks.
Coconut oil contains medium-chain triglycerides that provide an immediate source of energy. MCTs, travel directly to the liver and act as a fast energy source in a manner similar to carbohydrates8
Furthermore, MCTs have long been used in sports nutrition products for athletes who require an energy source that their bodies can quickly absorb and use8,9
Kornsteiner-Krenn, M., Wagner, K. H., & Elmadfa, I. (2013). Phytosterol content and fatty acid pattern of ten different nut types. International journal for vitamin and nutrition research. Internationale Zeitschrift fur Vitamin- und Ernahrungsforschung. Journal international de vitaminologie et de nutrition, 83(5), 263–270. https://doi.org/10.1024/0300-9831/a000168
Mazidi, M., Vatanparast, H., Katsiki, N., & Banach, M. (2018). The impact of nuts consumption on glucose/insulin homeostasis and inflammation markers mediated by adiposity factors among American adults. Oncotarget, 9(58), 31173–31186. https://doi.org/10.18632/oncotarget.25168
Dreher, M. L., Maher, C. V., & Kearney, P. (1996). The traditional and emerging role of nuts in healthful diets. Nutrition reviews, 54(8), 241-245.
Ma, Z. F., Zhang, H., Teh, S. S., Wang, C. W., Zhang, Y., Hayford, F., Wang, L., Ma, T., Dong, Z., Zhang, Y., & Zhu, Y. (2019). Goji Berries as a Potential Natural Antioxidant Medicine: An Insight into Their Molecular Mechanisms of Action. Oxidative medicine and cellular longevity, 2019, 2437397. https://doi.org/10.1155/2019/2437397.
Reynolds, A., Mann, J., Cummings, J., Winter, N., Mete, E., & Te Morenga, L. (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet, 393(10170), 434-445.
Howe, P., & Buckley, J. (2014). Metabolic health benefits of long-chain omega-3 polyunsaturated fatty acids. Military medicine, 179(11 Suppl), 138–143. https://doi.org/10.7205/MILMED-D-14-00154
Yu, L. J., & Jin, W. W. (2004). Study on the nutritional components and the anti-fatigue effects of dry powder of maca (Lepidium meyenii). Food Science, 25(2), 164-166.
Hewlings S. (2020). Coconuts and Health: Different Chain Lengths of Saturated Fats Require Different Consideration. Journal of cardiovascular development and disease, 7(4), 59. https://doi.org/10.3390/jcdd7040059
Boateng, L., Ansong, R., Owusu, W. B., & Steiner-Asiedu, M. (2016). Coconut oil and palm oil's role in nutrition, health, and national development: A review. Ghana medical journal, 50(3), 189–196.