17 foods guaranteed for more energy

Most people get to a point throughout the day where they feel exhausted and taken away. Such a lack of energy can have an impact on your productivity and mood.

The fact is that the type and amount of food you consume daily will have a huge impact on your energy level throughout the day.

Although the body can produce energy from all common foods in any way, there are individual components of your diet that can sustainably increase your energy levels. In doing so, they help you stay alert and focused throughout the day.

Here is a list of a total of 17 foods that will help you maintain an uniformly high energy level throughout the day:

Foods for energy

1) Eggs

Eggs aren’t the best way to get fed up, but they can provide you with plenty of energy throughout the day.

They are packed with valuable proteins, which are an even and sustainable source of energy. Unlike sugary foods, they do not cause rashes of your blood sugar or insulin levels if you digest them [1].

Leucine is the most commonly contained amino acid in eggs and is known to positively affect the energy levels of people in a variety of ways [2].

Leucine can help your cells absorb blood sugar more efficiently. In addition, this amino acid stimulates the production of energy in your cells by breaking down and utilization of adipose tissue [3].

Eggs are also rich in vitamin B. This vitamin supports a wide variety of enzymes in the decomposition of food and the production of energy [2, 4, 5].

2) Bananas

A banana is one of the best foods for more energy. It is an optimal source of carbohydrates, potassium and vitamin B6. All these nutrients can sustainably increase your energy level [6, 7].

A study confirmed this and showed that eating a banana before a 75km bike race improved athletes ‘ performance in the same way as drinking a special carbohydrate drink [6].

3) Sweet potatoes

Sweet potatoes are among the foods through which you get more energy and drive

In addition to their very good taste, sweet potatoes are a good choice for all those people looking for a way to increase their energy levels.

A medium sweet potato contains a proud 23g of carbohydrates, 4g of fibre, 30% of the daily amount of manganese and 450% of the daily amount of vitamin A [8].

Thanks to the fibre contained in sweet potatoes and the complex carbohydrates, your body only digestes them slowly, providing you with an even stream of energy [9].

Sweet potatoes are also a great source of manganese. Manganese is an essential trace element that helps your body decompose food [10].

4) Water

Without water, there would be no life on this planet either. Your body consists of 60 percent water and a large part of the cell functions (including energy production) take place with the integration of water molecules [11].

Drinking too little water in general can lead to dehydration and thus to a slowing down of your bodily functions. This makes you feel tired and powerless [11.12].

Drinking enough water can therefore give you a sustained boost of energy and combat the feeling of fatigue [11].

During the day, even if you are not always thirsty, you should drink water regularly to provide your body with optimal fluid.

5) Quinoa

Quinoa is a seed that has become known primarily for its high protein content.

A cup of quinoa (185g) provides you with 39g of carbohydrates, 5g of fibre, 8g of protein and a significant amount of vitamins and minerals [13].

Although this superfood contains a large amount of carbohydrates, it has a low glycemic index. This means that these carbohydrates are slowly absorbed by your body and will constantly provide you with sufficient energy [14, 15].

In addition, quinoa provides you with over 20% of the recommended daily amount of manganese, magnesium and folic acid. All these substances are needed by enzymes in the process of energy production [10, 16.17].

6) Edamame

Edamame can be a simple and filling snack for in between.

They contain relatively few calories but have high levels of proteins, carbohydrates and fibre. Only one bowl of edamame (155g) contains 16g of carbohydrates, 17g of protein and about 8g of fibre [18].

The vitamins and minerals contained in Edamame also increase your energy level and provide you with 80% and 121% of the recommended daily intake of manganese and folic acid [18].

Folic acid in combination with iron can increase your energy and help you fight fatigue. Manganese helps you produce energy by decomposing carbohydrates and proteins [10.19].

In addition, edamame contains a large amount of molybdenum. This substance acts as a stimulant for certain enzymes, which in turn decompose other foods into their individual nutrients [20].

7) Avocados

Avocados have really earned a place in the upper echelons of superfoods.

For example, they are rich in healthy fats, MCTs and fiber. In about 84% of healthy fats in avocados, monoily and polyunsaturated fats are [21].

These fats improve the absorption of nutrients and help maintain optimal blood lipid levels. They can also be stored in your body and thus serve as an energy source [21].

In addition, avocados are a great source of B vitamins that, as previously described, ensure optimal mitochondrial function in your cells [22.4]. Especially in the context of the ketogenic diet or the Paleo diet, avocados are an excellent supplier of high-quality fats and nutrients for your body.

8) Green tea

With green tea to more energy and drive

Green tea is known for its long list of positive effects on your health.

It has a high concentration of powerful antioxidants that help you combat oxidative stress and inflammation in your body [23.24].

Similar to coffee, green tea contains caffeine. This stimulant can increase your energy level and I am sure you have experienced this effect in one form or another many times. Green tea also contains a component called L-theanine [23.25].

L-theanine regulates the effects of caffeine and inhibits the citrus that can occur when taking caffeine exceeding. In conjunction with caffeine, it provides you with an even, calm energy as well as concentration and attention [23, 26.27].

In addition, green tea counteracts physical fatigue in sports by supporting the decomposition of fat and stimulating the release of the hormone norepinephrine [28.29].

9) Nuts

Nuts are a great snack to increase your energy level.

Most nuts such as almonds, walnuts or cashews are known for their large amounts of calories and their richness of proteins, carbohydrates and healthy fats. These nutrients provide you with clean and sustainable energy throughout the day [30].

Nuts also contain a large amount of omega-3 as well as omega-6 fatty acids and antioxidants. These substances can fight the smallest inflammation in your cells and have a positive effect on your energy level [31.32].

Vitamins and minerals such as manganese, iron, B vitamins or vitamin E are also found in nuts. They counteract fatigue and support your body in energy production [4, 10, 33, 34].

10) Beets

Beets have only become known in recent years for being able to increase people’s energy and endurance.

Studies have proven that beetroot can improve people’s blood flow. This is due, on the one hand, to the antioxidants it contains and, on the other hand, to the naturally occurring nitrates [35,36].

Nitrates are components that increase nitric oxide in the human body and thus positively affect blood flow in all regions of the body. As a result, more oxygen comes to the most diverse areas of your body and your energy level as well as your athletic performance are increased [35].

11) Strawberries

Strawberries are another food for more energy.

In addition to healthy amounts of carbohydrates, fiber and fructose, strawberries contain a high amount of vitamin C. A bowl of strawberries (150g) provides you with 12g of carbohydrates, 3g of fibre and 150% of the daily amount of vitamin C.

In addition to their anti-inflammatory properties, the antioxidants contained in strawberries can reduce fatigue and increase your energy level [37, 38, 39].

12) Lentils

Lentils are a cheap and great source of protein and nutrients that can sustainably increase your energy levels.

Lentils are a vegetable type that are rich in carbohydrates (40 g per 200 g) and fibre (16 g per 200 g) even after cooking [40].

The fibre in lentils helps completely drain your stomach and they regulate your blood sugar levels. Not only do this make you feel full for longer, but you also feel a steady boost of energy after eating it [41].

In addition, lenses increase your energy level by replenishing your folic acid, manganese, zinc and iron deposits. These nutrients play an essential role in the decomposition and absorption of other foods as well as in the production of energy in your cells [42,43].

13) Yogurt

A yogurt is an optimal snack to recharge your batteries.

The carbohydrates contained in yogurt occur mainly in the form of simple sugars such as lactose and galactose. When these sugars are decomposed, they provide you with immediate energy [44].

In addition, yogurt contains large amounts of vitamin B2 and B12, which play a significant role in some important cell functions. They are involved in the production of ATP, among other things. ATP is used by your body to store energy and retrieve it quickly and efficiently [4, 45].

14) Brown rice

Brown rice is a very nutritious food. Unlike white rice, it is less industrially processed, containing more nutrients in the form of fibre, vitamins and minerals.

A pot (about 200 g) of cooked brown rice contains an average of 3.5 g of fibre and provides your body with almost 90% of its daily need for manganese [46].

In addition, brown rice has a low glycemic index thanks to its fiber. As a result, it provides your body with steady energy instead of letting all the energy fizzle out right at the beginning [47].

15) Yerba Mate Tea

Yerba Maté is a drink made from dried leaves from South America. Over time, science discovered the most diverse benefits of tea for your health [48].

The tea contains a large amount of antioxidants as well as a moderate amount of caffeine. A regular 250 ml cup contains just under 90 mg of caffeine, which is roughly equivalent to a cup of coffee [48].

The caffeine in Yerba Mate tea supports the production of the hormone adrenaline, which increases the energy level in your body. However, unlike other stimulants, this tea shows no effect on your blood pressure or heartbeat [49].

Studies in animals and humans have therefore shown that Yerba Maté tea can be used to improve concentration, memory, mood and physical performance [50, 51, 52].

16) Green leafy vegetables

Foods such as spinach or other varieties of green and green vegetables are excellent sources of essential nutrients and can thus provide more energy and drive.

Green vegetables contain high amounts of iron, magnesium, potassium as well as vitamin K, A, C, E and vitamin K. In conjunction with other important ingredients such as folic acid, fiber and antioxidants, these foods have countless positive effects on your health and energy levels [53].

Fatigue is one of the most common symptoms of iron deficiency [54].

Green leafy vegetables are one of the best sources to fully replenish your iron stores. The vitamin C contained supports you in the absorption of iron through your diet [55].

Iron increases the production of red blood cells and thus improves the distribution of oxygen into your cells. As a result, you have more energy and you will feel less likely to feel exhausted [54].

17) Oily fish

Oily fish such as salmon or tuna is a good source of protein, fatty acids and B vitamins and it makes a lot of sense to incorporate it into your diet.

One serving of salmon or tuna (200 g) provides you with a daily ration of omega-3 fatty acids and vitamin B12 [55, 56].

Inflammation is a goer for physical and mental fatigue in your body. Omega-3 fatty acids can inhibit and neutralize these small inflammatory hotspots in your body [57].

In fact, studies have confirmed that supplements containing omega-3 fatty acids have been able to reduce fatigue in cancer patients and increase participants ‘ energy levels [58, 59, 60].

In addition, vitamin B12 works with folic acid to help produce red blood cells and increase the efficiency of iron. Optimal levels of red blood cells and iron can reduce fatigue and increase your energy level [34].

In addition, vitamin B12 works with folic acid to help produce red blood cells and increase the efficiency of iron. Optimal levels of red blood cells and iron can reduce fatigue and increase your energy level [34].

References

[1]http://journals.lww.com/nutritiontodayonline/toc/2009/01000

[2]http://nutritiondata.self.com/facts/dairy-and-egg-products/111/2

[3]https://www.ncbi.nlm.nih.gov/pubmed/26255285

[4]https://www.ncbi.nlm.nih.gov/pubmed/16765926

[5]https://www.ncbi.nlm.nih.gov/pubmed/26828517

[6]https://www.ncbi.nlm.nih.gov/pubmed/22616015

[7]http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1846/2

[8]http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2667/2

[9]https://www.ncbi.nlm.nih.gov/pubmed/1663443

[10]https://www.ncbi.nlm.nih.gov/pubmed/22922155

[11]https://www.ncbi.nlm.nih.gov/pubmed/20646222/

[12]https://www.ncbi.nlm.nih.gov/pubmed/22855911

[13]http://nutritiondata.self.com/facts/cereal-grains-and-pasta/10352/2

[14]http://www.glycemicindex.com/foodSearch.php?num=927&ak=detail

[15]https://www.ncbi.nlm.nih.gov/pubmed/19960393

[16]https://www.ncbi.nlm.nih.gov/pubmed/26404370/

[17]https://www.ncbi.nlm.nih.gov/pubmed/26451605

[18]http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/9873/2

[19]https://www.ncbi.nlm.nih.gov/pubmed/17209196

[20]https://www.ncbi.nlm.nih.gov/pubmed/23539623

[21]https://www.ncbi.nlm.nih.gov/pubmed/23638933

[22]http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1843/2

[23]https://www.ncbi.nlm.nih.gov/pubmed/22039897

[24]https://www.ncbi.nlm.nih.gov/pubmed/16582024

[25]https://www.mendeley.com/research-papers/much-theanine-cup-tea-effects-tea-type-method-preparation/

[26]https://www.ncbi.nlm.nih.gov/pubmed/23107346

[27]https://www.ncbi.nlm.nih.gov/pubmed/18254874

[28]https://www.ncbi.nlm.nih.gov/pubmed/26184298

[29]https://www.ncbi.nlm.nih.gov/pubmed/28452866

[30]https://www.ncbi.nlm.nih.gov/pubmed/17125529

[31]https://www.ncbi.nlm.nih.gov/pubmed/18296370

[32]https://www.ncbi.nlm.nih.gov/pubmed/25305221

[33]https://www.ncbi.nlm.nih.gov/pubmed/24704972

[34]https://www.ncbi.nlm.nih.gov/pubmed/24814598

[35]https://www.ncbi.nlm.nih.gov/pubmed/25412154

[36]https://www.ncbi.nlm.nih.gov/pubmed/23640589

[37]https://www.ncbi.nlm.nih.gov/pubmed/765389/

[38]https://www.ncbi.nlm.nih.gov/pubmed/27224647

[39]https://www.ncbi.nlm.nih.gov/pubmed/24450925

[40]http://nutritiondata.self.com/facts/legumes-and-legume-products/4338/2

[41]http://www.sciencedirect.com/science/article/pii/S0315546388707701?via%3Dihub

[42]https://www.ncbi.nlm.nih.gov/pubmed/19459707/

[43]https://link.springer.com/article/10.1007%2Fs10681-011-0365-6

[44]http://nutritiondata.self.com/facts/dairy-and-egg-products/106/2

[45]http://nutritiondata.self.com/facts/dairy-and-egg-products/106/2

[46]http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5707/2

[47]https://www.ncbi.nlm.nih.gov/pubmed/17127465

[48]https://www.ncbi.nlm.nih.gov/pubmed/18034743

[49]https://www.ncbi.nlm.nih.gov/pubmed/20492280

[50]https://www.ncbi.nlm.nih.gov/pubmed/24895633/

[51]https://www.ncbi.nlm.nih.gov/pubmed/18948179/

[52]https://www.ncbi.nlm.nih.gov/pubmed/25342955/

[53]https://www.ajol.info/index.php/ajb/article/view/15128

[54]https://www.ncbi.nlm.nih.gov/pubmed/24814598

[55]https://www.ncbi.nlm.nih.gov/pubmed/25369923

[56]http://nutritiondata.self.com/facts/finfish-and-shellfish-products/4102/2

[57]http://nutritiondata.self.com/facts/finfish-and-shellfish-products/4102/2

[58]https://www.ncbi.nlm.nih.gov/pubmed/25285409

[59]https://www.ncbi.nlm.nih.gov/pubmed/22412148

[60]https://www.ncbi.nlm.nih.gov/pubmed/17927497/

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.