If you yearn to feel more alert during your working day or would love to feel good shortly after waking up, there are small but powerful changes that you can make to your diet. Here are ten of the most effective energy-boosting foods.
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1. Watermelons
Watermelons are delightfully refreshing in hot weather, and they are also packed with B vitamins that promote greater energy production and help you to focus. As well as potentially enhancing alertness, watermelons are a source of lycopene—an antioxidant that may reduce your risk of developing cancer.
2. Asparagus
Many people who complain of exhaustion turn out to be consuming a diet that is deficient in folate. Asparagus is one of the best sources of folate and can be easily combined with lean meat to make a tasty dinner. Other good sources include broccoli and spinach.
3. Barley
Barely provides you with too many health benefits to name, but one of the most impressive is that just one serving provides you with 30% of your recommended daily intake of copper. Copper assists your body in metabolizing and using carbohydrates, leaving you feeling more energetic and mentally focused.
4. Pears
When you suddenly start feeling weak or shaky as a result of low energy, grab a pear to induce a quick, effective recovery. Pears contain two monosaccharides, fructose and glucose, that offer a burst of intense energy rejuvenation that can see you through those last difficult hours at work.
5. Nuts
It’s important to be careful when snacking on nuts, as they are calorically dense. In addition, although the fat found in nuts enhances cardiovascular health, it can still cause you to pack on the pounds if consumed in excess. That being said, eating a simple handful of nuts is a great way to refuel when you’re feeling tired. Nut butters (especially those containing peanuts or almonds) are an excellent alternative and can be spread on wholemeal bread for a healthy breakfast or afternoon snack.
6. Oily Fish
Oily fish like salmon and tuna are wonderful sources of omega-3 fatty acids, which induce muscle building and increase energy. They are also another element of your diet that can cut heart disease risk.
7. White grapes
White grapes provide more iron than many other types of fruit, so they can help you to fight those feelings of fatigue that often set in during the afternoon or early evening. There is some evidence that red grapes, on the other hand, may make you feel sleepier and more relaxed!
8. Brown Rice And Brown Bread
Some fad diets claim that carbohydrates are the enemy, but the truth is that some are healthier than others. In particular, you should try to opt for whole grain foods like brown rice and brown bread, which help to provide your body with a continuous supply of energy for hours after consumption. Meanwhile, try to avoid the refined grains in white rice and white bread, which offer a quick burst of energy but soon leave you feeling lethargic.
9. Coconuts
Coconuts are a source of medium chain triglycerides, which are fats that actually increase the amount of fat that your body burns for energy. In so doing, medium chain triglycerides not only ensure that you have more energy but also discourage the storage of fat (thereby potentially preventing unwanted weight gain).
10. Oats
Last but not least, oats are a wonderful source of nutrients that improve energy levels and give you the motivation required to complete your daily tasks. For example, oats contain potassium, magnesium, calcium, protein, B vitamins and vitamin E, all of which promotesteady, consistent energy. If you incorporate oats into your breakfast routine, you’ll soon start to notice the difference.
