Top ten: Those energy-boosting common foods
Do you regularly feel lethargic, tired and energy drained? Do you often have the feeling of falling asleep at your desk? These feelings may have something to do with your diet.
Foods boost energy in different ways. Those rich in complex carbohydrates, with plenty of fibre, protein and healthy fats are the best for a slow, steady stream of energy. The carbs offer a quick pick-me-up, the protein keeps energy up, and the fat makes energy last. Foods with simple carbohydrates on the other hand will break down fast into glucose and will give an energy spike just like caffeine, sugary foods and drinks, but the crash that follows will leave you feeling even more tired and sluggish.
So the goal is to keep blood sugar stable avoiding drastic ups and downs. If you still find yourself drained you could have a slight deficiency in magnesium which is needed for more than 300 biochemical reactions in the body.
And if you are one of those who regularly eat breakfast you will have more energy, because breaking the fast after rising in the morning supplies your body with a jolt of fuel that sets the tone for the whole day. Also, drink plenty of water, as when your body doesn’t have enough, you get tired. Those who drink more water, usually take in less fat, sugar, salt and total calories, leaving room for healthy nutrients that keep you energized.
Eggs
Whole eggs are one of the top picks for energy food. They are a nutritional powerhouse, budget friendly, protein packed and have healthy fats that keep blood sugar levels stable. In the fridge they will stay good for a relatively long time and can be eaten any time of the day in a multitude of ways, boiled, scrambled, fried, omelet, poached–the sky is the limit for cooking eggs.
Oats
For energy to carry you through a hectic morning go for a quick fix oats breakfast. The complex carbohydrates give you sustained energy, the soluble fibre, beta-glucan, delays the absorption of glucose into the blood and the magnesium is the key to enzyme function and energy making. Top with fruits and crunchy nuts or whip up a banana oats smoothie with yoghurt for an extra dash.
Whole grains
Red rice and red rice flour-based products, whole meal and whole grain breads, whole grain breakfast cereals all contain a lot of fibre and will ensure your fuel source for the day. The B vitamins in whole grains will keep you feeling energized for a longer period as it helps your body produce energy from the carbs and protein you eat.
Bananas
Have one at breakfast or slice into your morning cereal for the extra boost that will keep you going until lunchtime. Bananas are a foolproof energy food containing fructose, glucose, and sucrose that get absorbed into your blood at different speeds giving a quick energy lift without a slump. There is also an extra high from the potassium and vitamin B6.
Leafy greens
Get the iron your body needs to make haemoglobin that helps carry oxygen around the body from the leafy greens, spinach and kale.If you are iron deficient you will be fatigued and tired. Go for the magic greens in a curry or mallun or a stir fry with garlic. Or try a spinach and kale smoothie for a mid- morning snack or a soup for an extra energy punch.
Sweet potatoes
Among the best in complex carbs, rich in vitamin C, beta carotene, magnesium and iron all of which are essential energy nutrients sweet potatoes are one of the best you can eat. As for the best way to cook them? Currying, steaming, roasting, baking, boiling all preserve different nutrients. For breakdown of other energy-uplifting nutrients they also have manganese.
Lentils and legumes
For a steady supply of energy go for lentils and legumes. They have plenty of protein and fibre to keep blood sugar levels steady and aid slow digestion. Folic acid, iron, manganese and magnesium, involved in energy production will also help with the delivery of energy to every cell in the body, so no more sluggishness.
Fatty fish
Go fishy as the high-quality animal protein in salmon, tuna and mackerel will give you steady energy. The omega 3 fatty acids provide calories to give your body energy as do the B vitamins. Moreover, salmon, one of the few natural sources of vitamin D, will help combat fatigue.
Yoghurt
A healthy breakfast or snack option when you’re on the go, yoghurt has magnesium, which is crucial for release of energy. The high-quality protein slows the release of sugars into the blood. The simple sugars, lactose and galactose give the ready-to-use energy. The best part is it pairs well with pretty much everything. Add some granola, nuts, or fruit to increase the flavour.
Dark chocolate
Craving for sweetness? Grab some dark chocolate. The caffeine and the obromine in chocolates will boost your energy. But of course keep portions small as it does have fat. As a general rule, the darker the chocolate the less sugar and the more energy-boosting potential it has. The ones with nuts will be even better.