Food provides fuel to your body. Without the right food you will always feel tired and drained of energy. Although a balanced diet is usually sufficient for meeting the energy requirement of your body, after intensive physical activities or at the end of the day when you experience sluggishness, you will need certain specific energy foods that will pump you up almost instantly.
To boost Energy And Fight Fatigue, Consider Eating The Following Foods
Oatmeal is the best food for energizing your body in the morning. Rich in complex carbohydrate, oatmeal is slowly digested. Hence, it serves as a stable source of glucose that provides energy to your body for a longer time. Moreover, fiber present in oatmeal, by easing bowel movement and providing nourishment to the beneficial bacteria in the gut, diminishes risk of gastrointestinal disorders that often cause fatigue.
Egg is a high energy food. It is an excellent source of the essential amino acid leucine that helps the muscles to utilize glucose. Hence, after rigorous physical activity eating a medium sized boiled egg can help in beating exhaustion. Moreover, egg is one of the best sources of protein. It also supplies your body B vitamins that help in metabolizing carbohydrates, fats and proteins to produce energy.
A cup of yogurt contains enough protein to energize you almost instantly. Among the different yogurt varieties, Greek yogurt is considered the best in the lot. A cup of yogurt contains 5 to 20 grams of protein. Moreover, it is an excellent source of calcium, which by aiding functions of the nerve cells prevents fatigue.
According to studies, inflammation is a common cause of persistent fatigue. Fish oil contains potent anti-inflammatory agents called omega-3 fatty acids. Studies suggest that increasing consumption of omega-3 fatty acids, by reducing inflammation, helps in decreasing physical fatigue. Moreover, omega-3 fats are also good for the heart health. A healthy heart will always keep you energetic.
Spinach supplies your body nitrites that boost the energy producing activities of the mitochondria in the body cells. Moreover, spinach is also a good source of iron, which is a key constituent of hemoglobin that carries oxygen in the bloodstream. Persistent lack of energy is often a sign of iron-deficiency anemia that can be overcome by consuming iron-rich foods daily.
Drinking a cup of hot tea can energize you almost immediately. While a part of the energy boosting effect of green tea is attributed to caffeine, most of the therapeutic effect of the beverage is due to compounds called catechins. Catechins are powerful antioxidant agents. As elevated oxidative stress is a major cause of fatigue, the antioxidant effect of catechins boosts energy by reducing stress.
Almond is an excellent energy boosting snack. It is a source of healthy proteins and fats that keep you full and meet your energy needs for a long time. It is a good source of the essential amino acid tryptophan, which helps in decreasing emotional fatigue by boosting the level of the brain chemical that regulates mood.
A cup of pineapple provides more than 131% of your daily vitamin C requirement. Studies suggest that high levels of serum vitamin C cause significant reduction in work-related fatigue. Researchers believe that low level of vitamin C in the adrenal glands is responsible for chronic stress that causes fatigue.
Blueberries are powerhouses of antioxidant nutrients. They provide the largest variety of antioxidant plant compounds. Hence, they are capable of protecting the entire body from oxidative stress. Regular consumption of blueberries is also good for the heart and cognitive health. Hence, a cup of blueberries can improve stamina easily.
Edamame or Boiled Green Soybeans
A high-energy snack, edamame contains almost equal amounts of carbohydrate and protein. It also provides healthy fats and dietary fibers. It is a moderate source of vitamins A and C, iron and calcium. Eating half a cup of edamame can elevate you energy level in a short time.
Dark chocolate helps in beating fatigue and boosting energy. It is especially beneficial for treating emotional fatigue and chronic fatigue syndrome. It boosts energy by elevating the level of the brain chemical serotonin that helps in controlling mood. Dark chocolate is also rich in plant compounds called flavonoids that by improving blood flow and reducing oxidative stress increase stamina.
You can banish fatigue easily by consuming a cup of cooked beans or lentils. Among the different varieties of beans the most nutritious ones are the small red beans, pinto beans, red kidney beans and black beans. Beans meet the energy requirement of your body by supplying healthy proteins. They are also source of antioxidants.
Walnuts are among the richest sources of omega-3 fatty acids in the plant kingdom. A quarter-cup of walnut supplies more than 94% of your daily requirement of omega-3 fats. Omega-3 fatty acids, by inhibiting activities of pro-inflammatory substances, decrease fatigue caused by inflammation. In addition to omega-3 fats, several anti-inflammatory plant nutrients are present in walnut.
Whole Wheat Bread
One of the cheapest energy foods, whole wheat bread is an excellent source of complex carbohydrate. Unlike bread made with flour, whole wheat bread will not cause abnormal surge in the blood sugar level. The complex carbohydrates in whole wheat are slowly digested, thereby providing a constant source of fuel.
Just as whole wheat bread, brown rice too is a source of complex carbohydrates. It is also an excellent source of manganese. Manganese is an essential constituent of an antioxidant enzyme that protects the energy producing components of the cells called mitochondria from oxidative stress.
Quinoa is an effective energy boosting grain. It contains manganese, vitamin E and omega-3 fatty acids. It is also a good source of anti-inflammatory and antioxidant plant chemicals that help in energizing the body by suppressing activities of inflammatory substances and free radicals.
If a calorie-restricted diet is making you tired, consider eating sweet potato to raise the sugar level in your blood. Sweet potato, despite its starch content, is usually not considered harmful for people with diabetes. In addition, it is rich in antioxidant and anti-inflammatory plant chemicals called anthocyanins that help in fighting fatigue.
Low Fat Dairy
Low fat dairy products are excellent sources of protein. Protein is a prominent fuel source of the body. Moreover, milk proteins help in improving endurance and building lean muscles. Calcium in dairy products plays an important role in maintaining communication between nerve cells, thereby reducing symptoms of chronic fatigue syndrome.
Raisins are high energy snacks that can instantly energize you for physical activities. Raisins supply the body iron, potassium, fiber and carbohydrates. In addition, it provides antioxidant flavonols. A handful of raisins are usually sufficient for meeting your energy need during workouts.
Banana is an excellent source of potassium. By improving blood flow, potassium makes you more energetic. This high energy food can energize you for long workout sessions. Banana also contains pectin, a fiber that eases constipation. By improving bowel movement, it reduces risk of fatigue caused by gastrointestinal disorders.