THE DAILY DOSE

14 High-Energy Foods That Give You A Natural Boost

Having low energy levels can hinder your performance throughout the day. Whether you need to be sharp for a work presentation or your afternoon workout routine, having a good amount of energy is vital. Since food is your body’s energy source, it’s only natural to assume that any type of food will give you the energy levels you need to get through your day. However, there are some foods that provide much more energy than others.

If you’re wondering “What can I eat to give me a boost of energy?”, look no further than the following 14 foods, which are proven to give you that stamina you’re looking for.

Which foods give you energy quickly?

Not all foods are created equal when it comes to energy. This is because of different nutritional content. Certain foods with a high level of quality nutrients will be far better for that energy increase you need. To incorporate more energy-rich foods into your meals, try consuming the following things.

1. Fatty fish

Salmon and tuna are types of fatty fish that are packed with energy-providing nutrients such as protein, fatty acids, and B vitamins. Vitamin B12, in particular, is especially important for energy levels because of its ability to produce red blood cells and help iron do its job in the body. A single serving of fatty fish provides all the vitamin B12 you’ll need throughout the day, and this is what helps to increase energy.  

2. Brown rice

Brown rice is nutritious for a variety of reasons, but when it comes to energy, it’s the high amount of manganese that really helps keep you alert and ready to take on any task. Manganese helps enzymes break down foods in the body to turn them into energy.

3. Sweet potatoes

Sweet potatoes also have a high amount of manganese that is vital in keeping energy levels up. Because they are also nutrient-dense and classified as complex carbohydrates, they digest slower. This gives the body more stable energy levels.

4. Quinoa

Quinoa is high in protein, complex carbohydrates, and dietary fiber. It also has a good amount of minerals and vitamins the body needs for different processes. It is low on the glycemic index, which makes it a great source for sustained energy throughout the day. It also contains manganese, magnesium, and folate, all of which are important for energy levels.

5. Oatmeal

Oatmeal is the breakfast of choice for many people because of its health benefits. What some people may not know is that it’s a great energy booster. This is because it is full of B vitamins, iron, and manganese as well as beta glucan. Beta glucan is a soluble fiber that can aid the digestive system and its absorption of nutrients. This keeps energy levels stable and consistent throughout the day.

6. Lentils

Lentils are typically eaten as a plant-based protein, but the legumes are great for increasing energy and keeping levels steady. They are high in both carbohydrates and fiber, as well as manganese, zinc, and iron. The combined nutrient value of lentils is what helps to give the body the boost it needs.

7. Beets

Beets may not be a favorite food for everyone, but with their health benefits and the many different ways you can incorporate them into meals, everyone should be trying to get a little more beet into their diet. Beets are high in antioxidants, which help to improve blood flow; they also contain nitrates, which help in the production of nitric oxide. Nitric oxide helps oxygen flow throughout the body and can increase energy levels. 

What snacks are high in energy?

For many people, snacking is a big part of their energy intake. Leading a busy life can often have people skipping meals or foregoing healthier meal options for quick takeout when time is scarce. There are, however, some great snack options that will help to keep energy levels up throughout the day.

8. Bananas

Bananas are full of complex carbohydrates, potassium, and vitamin B6, all of which can give the body the energy boost it needs to help ward off fatigue throughout the day.

9. Coffee

Coffee is typically the first thing people reach for in the morning to wake themselves up, and for good reason. Its caffeine content passes through the blood into the brain quickly. There, it stimulates the production of epinephrine, a hormone that stimulates both the body and the brain, leading to higher energy levels.

10. Eggs

Eggs are great in both meals and snacks; however, on their own as a snack, an egg can provide the body with a good amount of protein. Eggs also contain an essential amino acid known as leucine, which gives the body a boost of energy.

11. Apples

Apples are nutrient-dense and contain natural sugars and fibers. This helps the body to release energy slower, thus keeping a steady stream flowing throughout the day. Their antioxidant content also helps to boost energy because antioxidants have been shown to lead to slower digestion, thus releasing energy for longer periods of time.

12. Dark chocolate

This sweet treat is great for energy levels for a few reasons. It is full of antioxidants, which help to maintain steady energy release, increase the flow of blood to aid in oxygen delivery, and reduce mental fatigue.Dark chocolate also contains caffeine and theobromine, which are stimulants designed to enhance energy levels.

13. Goji berries

Goji berries are nutrient powerhouses. They are high in antioxidants, vitamins, minerals, and fiber, all of which help to provide energy to the body.

14. Edamame

Edamame is a great snack for those looking for an energy boost because of its high levels of protein, carbohydrates, and fiber. It also contains manganese and folic acid that can help increase energy.

By adding these foods into your meal and snack schedule, you can help give your body the energy boost it needs as well as keeping energy levels steady and consistent throughout each day.

Featured image by Louis Hansel @shotsoflouis on Unsplash