Many of us rely on caffeine and fast foods to provide the energy needed to make it through our 9-to-5. It is easy to feel emotionally and mentally exhausted in these uncertain times. It could be that your diet is why you struggle to stay awake at night or experience energy crashes after lunch. Although no single food can be a miracle-energy booster, we have compiled a list of 10 foods that could help boost your energy.
Oats
Instagram is full of trendy smoothies bowls, but you don’t have to use powders or superfoods” to feel good. The humble oat is a cheap and healthy breakfast option. Oats are rich in soluble fiber, which is excellent for gut health. They also release energy more slowly than other carbohydrates. Oats contain more protein than other grains, and this slow release prevents sugar spikes, which can lead to energy slumps later in the day.
Spinach
Low iron levels can harm women’s energy, leaving them tired and out of breath. Iron is found in red meat, spinach, and other greens like broccoli and Kale. Iron-containing foods that are not meat-based absorb better when combined with vitamin C. So, start your morning with an omelet with leafy greens.
Eggs
Did you know eggs are a nutritional powerhouse? Eggs contain many nutrients, including vitamin D, healthy fats, and protein. They release energy slowly and prevent energy dips. Choline, found in egg yolks, helps to support neurotransmission, which keeps you feeling fuller for longer. Unfortunately, Creme Eggs do not count.
Peanut Butter
It’s a tasty snack that is also good for your health. Why? First, peanuts and all other nuts are great for overall health. They are a great non-meat source of protein and healthy fats. They also contain zinc and magnesium. Many brands add sugar and salt to their products, which is terrible for your health. You can make your own or choose natural varieties from 100% nuts. You can also try different types of nut butter. Cashew butter has a lot of iron, and almond butter contains calcium.
Potatoes
It’s not true that a potato chip butty will give you the energy you require, but potatoes have a more balanced nutritional profile than you may think. One study showed that eating potatoes was as good as using energy gels to help cyclists exercise vigorously. Sweet potatoes have the same calories, fat, and protein as regular potatoes but are richer in nutrients like vitamin C.
Blueberries
Blueberries are Jodie’s favorite fresh fruit. Blueberries are full of natural sugars and fiber, which helps to slow the energy release. They’re also great brain foods, as they contain antioxidants.
Duck
Duck is an excellent alternative to chicken. Duck is higher in iron content than chicken. If you are worried about its high-fat content, the skin can be removed, and it will still be as lean. The Duck is also rich in B vitamins and omega fats. According to Gressingham Duck Company, 100g of Duck contains 23% daily protein value.
Bread
Low-carbohydrate diets may be trendy, but your bread can provide you with a great deal of energy. Consider upgrading your toast-with-butter breakfast to reap maximum benefits. Jodie Brandman says that wholegrain bread and granary are best because the fats from nuts and seeds help slow the sugar release. The toppings you put on toast are also important. She suggests adding avocado, nut butter, eggs or tofu to the toast to maintain energy.
Consider upgrading your toast-with-butter breakfast to get the maximum benefits.
Cinnamon
Cinnamon is not just for Christmas. It’s a great ingredient to use all year round. It’s packed with antioxidants and can aid digestion. It also helps with sweet cravings because it adds sweetness to dishes without sugar.
Chia seeds
Chia seeds are available in health food stores, but can they improve your energy? There are several ways. These are good sources of fiber, calcium, omega-3, and protein. They can satisfy you, improve digestion, and prevent sugar spikes or energy dips.