Not all food is created equal. The things we choose to eat affect our energy levels, and certain foods are better for maintaining your long-term health than others. Here is a list of foods that will help naturally boost your energy.
Water
Water has no calories or nutrients, but it plays a key role in your health and energy. Dehydration is a major factor in fatigue, and we need it to help our bodies work the way they should. Aim for 42 to 64 oz of water a day.
Bananas
In a Plus One study, bananas were as effective as a carbohydrate drink in sustaining energy. Their potassium, fibers, and other nutrients help fight fatigue after exercise or strenuous activity. Try them fresh, peeled and frozen, or blended into a delicious smoothie.
Milk
Milk is full of B vitamins and folic acid. These nutrients all work together to create oxygen-carrying red blood cells. They are also building blocks to help turn food into energy.
Lean Proteins
Meat is a ready source of amino acids that your brain needs to function effectively. When you have a deficiency, it can lead to increased stress, brain fog, and fatigue. Stick with lean meats like poultry and fish to get the nutrition you need with less saturated fat.
Oats and Whole Grains
Oats and other complex carbs are full of fiber, B-vitamins, and protein, and they are wonderful for slow steady energy and less pronounced blood sugar spikes. Oats, oatmeal, and related foods are all great alternatives to refined carbs like white bread.
Unprocessed Foods
Foods with unnatural preservatives and additives are harder to digest and don’t have as much nutritional value as their unprocessed counterparts. Between the strain on your body and the lack of quality fuel, it’s little wonder processed foods contribute to fatigue. On top of that, there are many hidden dangers in processed foods that contribute to cardiovascular disease, obesity, and other health conditions. Swap to fresh, whole food and homemade meals for better energy.
Non-caffeinated Drinks
While soda and coffee might give a short-term boost of energy in a pinch, excessive use contributes to chronic fatigue! The caffeine found in these beverages blocks the signals in our brain that tell us to rest because we are tired. In other words, caffeine just masks the exhaustion, it does not fix it.
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Hydrate with water and non-caffeinated herbal teas instead. They can have a wide range of health benefits too! Lavender can help you feel restful, lemon gives a wakeful zest with vitamin C, and tea with turmeric and ginger fights inflammation.
Quinoa
If you do not like animal-based products, quinoa contains plentiful amounts of complex carbohydrates, proteins, and essential amino acids required to get the body to function properly. Because it is complex, the quinoa is metabolized slower, but it restores more energy than it takes to digest it so it lets you feel full and energized throughout the entire day!
Cacao
Cacao is a rich natural source of magnesium, an essential nutrient for energy. It is also rich in antioxidants and other beneficial nutrients as well. When you get a chocolate craving, swapping to 78% or higher cacao is a great alternative to milk chocolate. Just make sure not to overindulge!
Your Diet Affects Your Energy
Food is the fuel that keeps your mind and body running strong. If you have been suffering from fatigue, try some of these nine foods to regain your energy. A few food changes can go a long way for lasting energy!
