It is common for you to feel tired at some point during your day, and while all foods act as fuel for your body, certain energy-boosting foods can increase your energy levels even more.
From foods with various vitamins and minerals used in different cellular energy processes to those that provide you with slow-releasing energy from healthy carbohydrates, here is a list of our top energy-boosting foods that are just what you need.
Eggs provide you with a steady source of energy. They have protein and are also full of leucine, which stimulates energy production in the cells by helping them take in more blood sugar and increase the breakdown of fat. Finally, eggs are rich in vitamin B, which helps enzymes break down food better to produce energy.
2. Brown Rice
Compared to white rice, brown rice is less processed, which allows it to retain more nutritional value. Brown rice is loaded with more vitamins, minerals, and fiber than white rice as well. Its high fiber content also means that it has a low glycemic index, enabling it to regulate your body’s blood sugar levels, promoting a steady energy level throughout your day.
Brown rice also provides you with a significant portion of your recommended daily manganese intake. Manganese is a mineral that helps your body’s enzymes break down proteins and carbs to generate energy.
3. Fatty Fish
Fatty fish such as tuna and salmon are excellent sources of vitamin B, protein, and fatty acids. Omega-3 fatty acids reduce inflammation that commonly causes fatigue. Salmon and tuna contain vitamin B12, which combines with folic acid to produce red blood cells and help iron to work better in your body. Having an optimal level of iron and red blood cells helps to reduce fatigue and increase energy.
4. Sweet Potatoes
A 100 gram serving of this energy-boosting food contains 3.1 grams of fiber and 25 grams of complex carbs. The serving also contains 25% and 564% of the recommended daily intake for manganese and vitamin A, respectively.
Plus, their complex carb and fiber content means that your body will digest them slowly, enabling them to provide you with a sustained energy supply.
Fruits provide you with natural sugars that your body quickly absorbs, giving you instant energy. These fruits are even better energy-boosting foods:
- Apples: high antioxidant levels; slows down carb digestion to release energy more slowly
- Avocados: rich in B vitamins and healthy fats; enhances nutrient absorption and promotes optimal blood fat level
- Oranges: many antioxidant compounds; helps protect against oxidative stress that causes fatigue
- Bananas: contain potassium, vitamin B6, and complex carbs; all help with energy production
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