Get to know 12 foods that give you energy
Incorporating some energy-giving foods into your diet can reduce fatigue and make your daily routine easier.
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Whether studying for finals or struggling to get your work done by the deadline, sometimes our routine is exhausting. For many that would mean cups and more cups of coffee, maybe a little guarana and periodic slaps to the face to wake up. The problem with these stimulants (and with self-imposed physical aggression) is their temporary character.
Stimulants will provide quick, satisfying energy for the moment, but after a while your body will feel three times more tired than it originally was. The ideal in these cases is to consume foods that give energy, without wasting it in the digestion process, or that help in the production of energy.
Foods that give energy
1. Water
Drinking water in general is important for everyone's health. One study showed that women who were moderately hydrated reported feeling more fatigued. But why is water so important to our health? Water can be considered one of the energy-giving foods because it helps transport nutrients we use for energy to your cells, and without it, we cannot metabolize food or energy.
The recommended amount of water for daily consumption is 2 liters, part of which can be obtained from the food you eat. Watermelon, for example, is a food full of liquid and very tasty. Drink at least a large glass of water as soon as you wake up so your body doesn't start the day dehydrated and fatigued.
2. Fruits
Fruits are great energy-giving foods. The natural sugar found in fruit is great for a wake-up call when you're "fishing," as well as keeping your blood sugar level steady; not to mention that fruits, in general, are full of fiber.
Make one smoothie of breakfast with fruit and yogurt as it helps to regulate energy release. If you don't have time or using the blender in the morning is too much for your "me" who has just woken up, eat more practical fruits, such as bananas or apples.
Rich in potassium and B vitamins, bananas keep glucose levels stable and help slow down digestion (a process that requires a lot of energy from the body).
Oils found in coconuts contain medium-chain triglycerides, a type of fat that is quickly transformed into energy. That is, they are great for preventing you from feeling sleepy throughout the day.
3. Nuts
Cashew nuts, almonds and hazelnuts have a lot of magnesium, which plays an important role in converting sugar into energy. These energy-giving foods are excellent sources of protein, fiber and nutrients. Keep a bag of nuts by your side during your routine and see yourself energized for the rest of the day.
4. Chocolate
The favorite of all energy-giving foods. It's obvious the relief everyone feels when chocolate is on lists like this. And you'll like this one: having a bite for dessert after lunch is good for you! It's because chocolate contains a natural stimulant called theobromine (similar to caffeine) that gives you more energy and improves your mood.
Dark chocolate is also rich in flavonoids, which are good for heart health. The healthier your heart, the more oxygen will be carried by the body, which means higher energy levels.
- Discover the benefits of cocoa
And now that desire to eat a chocolate hit, right? For purely scientific reasons, of course!
5. Integrals
Carbohydrates provide 60% of the energy needed to make your body work, and whole grains are packed with complex carbohydrates, which are full of vitamins and minerals.
Eating whole grain bread can prevent a rise in blood glucose after your meal. According to Journal of Nutrition and Metabolism, this means less energy slumps than when you eat other carbohydrates or processed foods.
Healthy foods like oatmeal and wholegrain bread (although many are not as wholesome as the packaging claims) take longer to digest and provide continuous energy. Processed carbohydrates, such as white bread, provide an energy boost that goes away as quickly as it arrived.
A darling of whole grains, quinoa is a source of fiber, B vitamins, protein and complex carbohydrates. Its nutritious grains are a great choice for those looking for foods that give you energy and will give you the feeling of being full and energized until your next meal.
6. Yogurt
If eating carbohydrates, add protein. When carbohydrates and proteins are together, the digestive process slows down. Greek yoghurt has more protein than plain yoghurt (however, it is more caloric and has more sugar, so it should be consumed in small amounts).
Yogurts of all kinds contain probiotics that help strengthen your immune system and boost your energy levels.
Tip one: mix your yogurt with cereal to give you energy and feel full for longer.
7. Fish and seafood
Despite being one of the foods that are bad for the environment, salmon is very good for your health. Low in fat, it has protein and omega-3s needed to maintain heart health (remember when we talked up above that a healthy heart carries more oxygen around the body and results in higher energy levels?), brain activity and circulation.
Other sea foods, such as shellfish and oysters, are rich in iron and also help transport oxygen throughout the body.
8. Popcorn
No, unfortunately movie popcorn doesn't count, as this one is full of salt, oil and calories. Just like microwave popcorn, which has unhealthy compounds. However, home-made popcorn (without much fat and preferably with non-GMO corn - which unfortunately is very difficult to find) or made in the microwave is full of fiber and helps to reduce the work of digestion, being a excellent when you need food that gives you energy.
9. Eggs
Eggs are controversial regarding diets. Does it raise or lower cholesterol? What is the difference between farm egg and organic egg? And so on.
For those looking for foods that give energy, eggs are a good option, as they have a lot of iron and protein, substances capable of providing energy throughout the day, in addition to having choline, a type of vitamin B necessary for brain functions and production of energy . Discover other foods rich in iron.
10. Ginger tea
Forget coffee and drink some tea. Ginger tea, for example, is full of antioxidants and nutrients that are capable of providing a little extra energy in the late afternoon. If you don't like the taste of ginger tea so much, try sweetening it with honey, which in addition to having many health benefits, is not as bad as refined sugar.
- Benefits of Ginger and its Tea
11. Large dark leafy vegetables
Kale is a superfood. Packed with vitamins and minerals, it's a great source of calcium and energy.
When choosing a vegetable, choose one that is rich in color, as these are rich in nutrients. Dark leafy vegetables like Swiss chard and spinach are rich in vitamins A and C, calcium, iron, fiber and protein. In addition to being easy to prepare, they have many of the most energy-giving nutrients.
12. Goji Berry
Considered one of the healthiest fruits, goji berries have been used to boost energy and release hormones for thousands of years in Chinese medicine. They increase the body's ability to withstand stress and aid in a healthier mood, mind and memory, while giving you the energy you need.
Extra tips to have more energy and disposition
Is it difficult to change your diet? There are other ways to give that energy boost to you. Check out some tips below:
walk
It may seem strange to expend energy to feel more energized, but it's the opposite. Experts say that increasing physical activity, especially with walking, increases energy. Best of all, you don't need prior training, equipment or money to walk.
Listen to music
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Music stimulates almost every region of the brain, according to the book's author. This is Your Brain on Music, Daniel Levitin. For the PhD, background music works to combat monotony, increasing concentration and focus.
take a nap
Research shows that both information overload and overexertion of the brain can expend too much energy. Studies by the US National Institute of Mental Health have shown that a good 60-minute nap can not only reverse the effects of information overload, but also help retain new learned information.
have your breakfast
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The breakfast foods are the first ones that give you energy to start your daily routine. Studies show that eating in the morning keeps you alert, satisfied, and starts your metabolism for the day. It's also important to note that skipping any meal can lead to a general feeling of fatigue for the rest of the day.
What's up? Did you like it? Do you have any other tips for us?
