Many people feel tired or run-down at some point during the day. A lack of energy could affect your daily activities and make you less productive.
The fact is that the type and quantity of food you eat play an essential role in determining your energy levels during the day.
Even though all foods give you energy, some foods contain nutrients that could help increase your energy levels and maintain your alertness and focus throughout the day.
Here is a list of foods that have been proven to help promote energy levels:
Bananas may be one of the best foods for energy. They are an excellent source of carbohydrates, potassium and vitamin B6, all of which can help boost energy levels in your body
One study showed that eating a banana before a 75-km cycling trial was as efficient as a carbohydrate drink for improving the performance of endurance athletes (1Trusted Source)
Fatty fish like salmon and tuna are good sources of protein, fatty acids and B vitamins, making them great foods to include in your diet.
A serving of salmon or tuna provides you with the recommended daily amount of omega-3 fatty acids and vitamin B12
Omega-3 fatty acids have been shown to reduce inflammation in the body, which is a common cause of fatigue (5Trusted Source).
In fact, some studies determined that taking omega-3 supplements could decrease fatigue, especially in cancer patients and those recovering from cancer (6Trusted Source, 7Trusted Source).
Furthermore, vitamin B12 works together with folic acid to produce red blood cells and help iron work better in the body. Optimal levels of red blood cells and iron in the blood can reduce fatigue and increase energy (8Trusted Source)
Brown rice is a very nutritious food. Unlike white rice, it is less processed and retains more nutritional value in the form of fiber, vitamins and minerals.
One cup (195 grams) of cooked brown rice contains 3.5 grams of fiber and provides about 88% of the RDI for manganese, a mineral that helps your enzymes break down carbohydrates and proteins to generate energy (9, 10Trusted Source).
Additionally, thanks to its fiber content, brown rice has a low glycemic index. Therefore, it could help regulate blood sugar levels and help you maintain steady energy levels throughout the day (11Trusted Source).
Hummus is made with chickpeas, sesame seed paste, oil and lemon. The combination of these ingredients makes hummus a good source of energy (53Trusted Source).
Chickpeas in hummus are a good source of complex carbs and fiber that the body uses for steady energy (13Trusted Source,
In addition, the sesame seed paste and oil in hummus contains healthy fats. These ingredients are also helpful at slowing down the absorption of carbs, which helps you avoid blood sugar spikes
You can enjoy hummus as a dip for veggies or in combination with other dishes such as sandwiches or salads.
Yogurt is an excellent snack to fuel up your day.
The carbs in yogurt are mainly in the form of simple sugars, such as lactose and galactose. When broken down, these sugars can provide ready-to-use energy
Additionally, yogurt is packed with protein, which helps slow down the digestion of carbohydrates, thereby slowing down the release of sugars into the blood
Moreover, yogurt contains great amounts of vitamins B2 and B12, which are involved in cellular functions. They aid the formation of the molecule ATP, which your cells use for fuel
There is an abundant variety of foods that can help boost your energy.
Whether they are packed with carbs for readily available energy, or fiber and protein for a slower release of energy, these foods can help increase your power and stamina.
Additionally, many of these foods also contain significant amounts of other nutrients, including vitamins, minerals and antioxidants.
All of these compounds have been shown to be involved in the production of energy within your cells, and they all provide many other health benefits.
If you want more energy, incorporating these foods into your diet is a great place to start.