Before I give you the run down of the top 10 foods to boost energy I want to quickly explain what energy foods are and why its vital to incorporate good energy boosting foods into your diet.
What are good “energy foods”?
The term “energy foods” is a bit deceiving. All foods give you energy but the way the energy is released is the key to defining which foods are good and which are bad. Good energy boosting foods will release their energy slowly over a long period of time as apposed to bad energy boosting foods which will give a quick energy boost over a short period of time. Our very own Healthy Lifestyle Plan is an excellent example of a good food plan which uses this simple principle.
Here’s an example of a bad way to use food to boost energy. I was working with a client today who gets through the day by drinking about eight red bull cans, and ten to twelve coffees daily. Without this she claims she can’t go through the day without being permanently exhausted and without energy.
If you can’t function first thing in the morning without pouring coffee inside of you and you tend to hit the wall running out of energy by early afternoon, then today’s article will provide you with some good choices of energy-boosting foods.
Instead of relying on caffeine or a short-lived burst of artificial energy from sports drinks, the right choice of healthy foods will rev up your engine, keeping you energised all day long:
To function properly, we all need energy. Our fuel comes from the food we eat, but not all foods are energy rich sources of energy.
Energy balance is very important for your health, your emotional state and your life activities and work. Fatigue, lethargy and depression occur due to deficient energy in the body and low blood sugar levels. Excess energy intake, on the other hand will cause overweight and it’s associated problems.
The Top 10 Foods To Boost Energy
So here it is, my list of the top 10 energy foods.
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1. Vegetables
Green Vegetables contain vitamins and minerals including vitamin B, magnesium and iron. E.g. Sprouts, Broccoli, Asparagus, and Spinach. Other vegetables also give you an energy boost. Carrots, potatoes and other vegetables are full of vitamins and nutrients and they can raise your blood sugar because they are digested and quickly absorbed in the bloodstream. These energy-giving foods are good for you and contain such vitamins as Vitamin A, Vitamin C, folic acid and potassium.
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2. Cereals
Cereals such as Shredded Wheat, Corn Flakes or oatmeal are great foods that can give you a lift. These cereals tend to be digested slowly so they give an extended release, and help to keep your blood sugar level stable. Adding fresh fruit to the mix will also provide a steady release of glucose, keeping your body fueled and your brain alert throughout the day. Oats are the best head start you can give your body every day! Oats are low on the glycemic index as they contain a lot of fiber, which means that your body gets a steady stream of energy. They also contain energizing and stress-reducing B vitamins that help to break down carbohydrates into usable energy.
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3. Eggs
Eggs are a great source of energy, and supply a high amount of protein. Protein is vital in almost every bodily function, and most people experience better energy levels when consuming a good source of protein at every meal. Eggs are considered a complete protein.
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4. Nuts
All nuts from peanuts to pistachio are an excellent source of minerals with a high nutrition factor. They contain vitamins A, B and E, potassium, calcium, magnesium, phosphorus and iron. They fight against anemia and bring the body durable energy.
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5. Seeds
Most of the seeds such as sunflower and pumpkin are very rich in proteins and minerals and their presence in a person’s nutrition is an important source of energy. They are also a source of magnesium and iron. The polyunsaturated fats they contain are benefit for the cardiovascular system and help the blood flow to the heart and brain.
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6. Fruits
Fruits are a food group that guarantees an energy intake due to the fructose level and the vitamins they all carry, particularly Vitamin C. The most energizing fruit are grapes, peaches and citrus fruit due to their high fructose content, as well as bananas, watermelon, oranges, mangoes, dates, pineapple, cranberries and papaya.
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7. Smoothies and Shakes
The smart combination of fruit juice and milk is always a source of energy. The combination of vitamins and calcium increases the body’s energetic potential and it is also a very refreshing helping hand when you get extra tired while working.
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8. Beans and Lentils
These are a great source of potassium and carbohydrates. Lentils are a great source of both carbohydrate and protein. They are also high in B vitamins, iron, magnesium, potassium, zinc, calcium and copper. Lentils are also low in fat and calories.
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9. Honey
A fantastic energy food.
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10. Green Tea
Green Tea is a source of antioxidants and an important resource of energy for the entire body.
As it’s late here in the United Kingdom, I’m now off to bed. For breakfast I will eat oat porridge, with a tea spoon of honey, and blackberries, a great way to boost energy and provide a good start to my day.
What energy boosting foods do you eat to provide your body with loads of energy?
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Foryou mate i will try, but i draw the line at lentils and green tea!
Charles, try a green tea with strawberry flavouring. i agree that green tea can be a little strange to taste, but with flavouring it can be fine and it really is brilliant for you
Larry i eat most that is on there EXCEPT for the beans and lentils! That is one thing i cross off my list and will not touch!
Yogasavy – i dare not ask you why
Ok..I can do that list! I have everything on it already minus the smoothies (which I do love smoothies, I’m just too lazy to make them lol) and nuts. I like how you don’t list meat on the list…most people always talk about how you need certain meats because of the protein, when really, anyone can do just fine without them , and oftentimes they are the source of heart disease and other ailments.
Great post!
Jessica I don’t believe you are lazy, and Smoothies not only taste great, they can be very nutritious. Step away from your computer and go make one. Thank you for kind comment
Gods gift to me..Larry…I am going crazy reading and trying to evaluate my life style.
Alpana – let me help you on your journey
Larry, vegies and fruit is my diet! But, I do have a pot (or more) of coffee each day, not for the caffeine, just because I like the taste:)
Larry, I needed this post… Lately I’ve been run down, and by 9pm I am nearly dead on my feet..
Thanks for sharing :))
Take care
Thanks for the info, i have been desperately trying to find a good way to change my diet and I love your blog. Looking forward to more great advice.
Been reading your blog for a while but never commented before. Just wanted to say this is a great post, a lot of energy-food articles are too simple or get overly scientific about the composition and reasons for each food item listed. This list however nails it with enough info to be useful and interesting but not so much it gets borring / difficult to follow.
btw, personal favourite: a honey and nuts smoothie – try it. Not into green tea, give me a cup of good ‘ol Yorkshire anytime just a shame it doesn’t have the energy kick.
Keep it up.
Andy