Energy boosting foods that you can try for lack of energy

27 Energy-boosting foods that you can try for lack of energy

Energy-boosting foods are those which boost your energy to work with full intensity and without lagging behind.

Nodding off in meetings, having to take a Nap after lunch! While getting inadequate sleep and failing to exercise can contribute to feeling sluggish, what you eat contributes more to your energy levels than you may realize. Almost all foods give you energy but some foods do a better job than others because they contain nutrients that boost your energy levels and help you be more alert and focused.

Whenever you feel a lack of I guess go always go for a cup of tea or coffee, a handful of candy, or any kind of energy drink to provide a quick source of energy that can boost you up. But that will also cause your blood sugar to spike. There are certain foods that are nutrient-rich and energy-sustaining that will keep you going all day long. From eggs, yogurt, dark chocolate, mussels to brown rice, and more can increase your energy levels.

Foods that can increase your energy levels

1. Coffee

Coffee might be the first thing that comes to your mind when you’re looking for a boost of energy. After all, it Is rich in caffeine. The rich caffeine content in coffee inhibits the activity of a certain neurotransmitter that quiets the central nervous system this stimulates the brain making you feel more alert and focused. In consequence, the production of another hormone, epinephrine increases. This stimulates the body and brain. Even though coffee only provides 2 Kcal per cup, its stimulatory effects on the body can make you feel alert and focused.

2. Almonds

Munching on just a few of the almonds will give you a good boost of energy. They are full of protein, fiber, and heart-healthy fats to keep you satisfied. They also contain minerals and vitamins such as manganese, copper, riboflavin, and magnesium to help support energy production.

Nuts like almonds, walnuts, and cashews are high in omega-3 and omega-6 fatty acids they also contain antioxidants that increase energy while fighting inflammation and cellular oxidation.

3. Kale

Instead of iceberg lettuce, you can add kale as a base for boosting your salad with energy. It is also great sautéed as a side dish, chopped into soups, and tossed with whole-wheat pasta. Kale contains amino acids which can help boost your mood. It is also loaded with a number of antioxidants and fiber that will fill you up and help keep your blood sugar stable.

4. Bananas

Bananas are a great option if you are searching for energy-boosting foods. They are made up of three different types of sugar which are fructose, glucose, and sucrose. These get absorbed into your blood at different speeds. This means that you will get a quick boost of energy and won't suffer a slump as the sucrose will keep your blood levels steady.

5. Spinach

Rich in iron, spinach is essential if you are facing an energy slump. When you lack iron in your body it can lead to decrease oxygen flow to your brain which leads to the feeling of fatigue. To get an energy boost, add some of it to your lunch. If you aren't a fan of salad, add a few spinach leaves to your morning smoothie. Spinach plays a role as an energy-boosting food.

6. Steel-cut oats

Steel-cut oats raise blood sugar less than rolled oats. They also have more health benefits due to the way they are processed. They are never cooked and start from the whole grain that is passed through sharp, steel blades which cut them into thin slices. This helps the oats retain more fiber and protein. It also provides a dense and hearty texture, which keeps you energetic and fuller longer.

7. Peanut Butter

Although peanut butter is a calorie-dense food, a little goes a long way in providing an energy boost. Its protein, healthy fats, and fiber content help repel hunger and it keeps your blood sugar levels at a stable level. Instead of covering your morning toast with butter or jelly, which are devoid of protein and fiber, top them with all-natural nut butter. But make sure it contains nothing but nuts.

8. Eggs

Whole eggs are one of the top foods that give you energy. The protein and healthy fats in them help to keep your blood sugar levels stable. This is absolutely key to preventing afternoon slumps and sugar cravings that come after you eat carbohydrate-dense foods. Eggs are very versatile and can truly be eaten at any time of the day. You can start your day with them, or choose a hard-boiled one as a snack whenever you get hungry during the day.

9. Dark Chocolate

If you compare dark chocolate with the foods that are present in this list, it may not be as much healthy as others. Nonetheless, it is excellent energy-boosting food and healthier than milk chocolate. It has less sugar, which means less immediate energy. However, dark chocolate contain a high concentration of cocoa and that has many benefits. It is high in flavonoids, an antioxidant that increases the sustainability of energy. It also increases blood flow. This improves the delivery of oxygen to the brain and muscles, improving their functionality.

10. Shrimp

Shrimp helps with energy metabolism as they contain vitamin B12 and are low in calories. They also have a nice amount of omega-3 fat, which has been shown to help boost energy and mood.

11. Brown Rice

Brown rice is less processed and retains more nutritional value than white rice. It is rich in fiber, vitamins, and minerals. One cup or about 195 grams of cooked brown rice contains about 4 grams of fiber and provides about 88% of the RDA for manganese. This mineral helps enzymes in your body break down carbohydrates and proteins to generate energy. Additionally, brown rice has a low glycemic index as these are rich in fiber content. So, it regulates blood sugar levels and helps you maintain steady energy levels throughout the day.

12. Yogurt

Yogurt is packed with magnesium, which instantly releases energy into your body. It not only raises your energy levels but also helps mend torn muscles. Apart from the insane amount of energy, it is a great immunity and digestion booster. It also fights bloating. Yogurt helps to keep you cool in summers and is a great substitute for milk.

13. Chia Seeds

These little seeds are a good source of fiber, fat, and protein which provides you with a stable source of energy. They’re also low in carbohydrates, so won't cause spikes in blood sugar or insulin levels.

14. Grass-Fed Beef

Grass-fed beef fall in the category of energy-boosting foods. Lean beef is a very good source of iron. In blood, iron holds on to oxygen for transporting it to your tissues. At the cellular level, iron is used then to make energy. Roughly 12% of your daily requirement is met by taking one serving of beef.

11 Foods That Help Lower Your Cholesterol - Best Foods to Lower Cholesterol Fast

33 Powerful Quality Superfruits, eating them will improve your overall health

15. Mussels

Mussels are packed with energy-producing vitamin B12. Just 3 ounces of these provide more than 100% of your daily requirement. Vitamin B12 plays a major role in your body’s metabolic process and nervous system. It is required for energy metabolism, the body cannot create vitamin B12 on its own. This vitamin is essential for turning the food you eat into energy.

16. Avocados

They are nutritious due to their different nutrients. Avocados are considered a superfood because they're rich in healthy fats and fiber. They are also a good source of B vitamins which increase cellular energy. For sustaining, energy levels throughout the day avocados may play a key role as they contain protein and fiber. They also contain good fats that can increase energy levels, and make fat-soluble nutrients more available in the body. Apart from giving you energy, avocados can do wonders for your body in other ways as well.

17. Green Tea

It’s no secret that green tea has a slew of health benefits. The combination of L-theanine and caffeine provides you energy without the jitters. Research suggests that it boosts brainpower as well, which may come in handy when you are down to the wire at work.

18. Fatty Fish

Fatty fishes can act as energy-boosting foods. Mackerel and salmon, these fatty fishes are high in both protein and healthy Omega 3 fatty acids. For keeping both mental and physical energy levels high, inflammations need to be reduced and fatty fish with high Omega-3 fatty acids can reduce inflammation. Omega-3 fatty acids also make you feel happier by boosting your mood.

19. Sweet potato

Sweet potato is a good source of fiber and complex carbohydrates, which provides long-term energy. It is also a rich source of manganese. Manganese can contribute to efficient energy production as it helps in the breakdown of nutrients. Apart from being a great source of energy, it packs so much vitamin A, that 100 grams of it account for 238% of the recommended daily value.

20. Apples

Apples are rich in natural sugars, fiber and can act as energy-boosting food. They have a high antioxidant content which is good for cell health.

21. Strawberries

Strawberries provide carbs, fiber, and sugars that can enhance energy levels. It also contains high amounts of antioxidants.

22. Oranges

Oranges are high in vitamin C and contain antioxidant compounds that protect against oxidative stress. oxidative stress makes you feel tired.

23. Quinoa

Quinoa is a seed that has a high protein content along with a lot of folate and manganese. It has a low glycemic index so carbs are absorbed more slowly giving you longer-lasting energy.

24. Oatmeal

This whole-grain cereal contains beta-glucan which delays glucose absorption and makes energy last longer. It also has a lot of B vitamins, iron, and manganese to boost energy production.

25. Beans

There are hundreds of different types of beans. They all are packed with carbohydrates, fiber, and protein that are digested slowly. They are also good sources of energy-boosting folic acid, iron, and manganese.

26. Lentils

Lentils are legumes that are rich in carbs in fiber which slow down digestion providing more steady energy levels. They fall in the category of energy-boosting foods as they replenish your stores of folate, manganese, zinc, and iron

27. Popcorn

Popcorn is a smarter pick than other crunchy snacks, like chips. Whole-grain carbohydrates are a snack with staying power. Thanks to fiber, whole grains help prevent the blood-sugar crashes that happen after eating refined or simple carbohydrates. Popcorn is a whole grain that's low in calories. Just make sure you don't use it with butter, salt, or oil. It also provides volume which keeps you satisfied longer than chips and crackers.

Conclusion

While these foods are really good at boosting your energy levels, it is equally important to have a healthy metabolism to maintain your energy levels.