We need the energy to do every task with high productivity. Many people get tired very often during the day. This may affect your daily routine and can lead to lesser productivity. If you are the person in this category, then you definitely need to rethink your daily diet plan.
It is true that we get energy from all the foods. But the quantity of energy significantly varies. Again, the type and quantity of food also matter because you can get instant energy through some sugary drinks like coffee but you are increasing fat and sugar levels through them. So, choose your energy-boosting foods wisely.
Here is a list of 15 awesome and healthy food that gives you energy in the morning. Some of which are the healthiest breakfast in the world.
No doubt, oranges are one of the best sources of Vitamin C. You can get 53.2 mg of Vitamin C from 100 grams of Oranges. Most people like this fruit for its taste which is because of Vitamin C- an antioxidant.
This antioxidant can protect our body from oxidative stress. Some studies show that oxidative stress is very much responsible for fatigue. Hence, antioxidant compounds in orange can help reduce fatigue. So, oranges are included in some best energy foods for breakfast.
If you are looking for high energy food, then avocado is the best option. Avocados are a rich source of fiber, protein, and good fats. Good fats in avocados can increase energy levels.
Healthy fats can also be used as energy sources when kept in the body. Also, nutrients like protein and fiber are helpful in sustaining energy levels throughout the day.
Bananas are considered a natural energy booster food because of their high nutritional value. With 3 different types of sugar i.e., glucose, sucrose, and fructose, bananas can give you a rapid energy boost. Because these sugars get absorbed in your body at different speeds.
Apart from that, bananas are a great source of vitamin B6, complex carbs, and potassium that are high energy boosters.
Apples are another great fruit with healthy nutrients like dietary fiber, potassium, and sugars. 100 grams of apple contain 10 grams sugar, 2.4 grams dietary fiber, and 107 mg of potassium.
The high content of natural sugars and fiber make apples very helpful in sustaining energy levels. Apples are also a good antioxidant and hence can help our body against oxidizing stress to reduce the chances of fatigue.
5. Sweet Potatoes
Sweet Potatoes are sweet-tasting and starchy roots that are enjoyed as delicious fruit. Apart from deliciousness, sweet potatoes are a great source of energy and can be used as a natural energy booster food.
You can get 3 grams of dietary fiber, 1.6 grams of protein, and 25 grams of complex carbs from 100 grams of sweet potatoes. And our body requires more time to digest these complex carbs and fiber which makes these sweet potatoes a perfect and good energy food.
Yogurt is a very good source of protein that slows down the digestion of carbs and helps to sustain energy throughout the day. The simple forms of sugars present in yogurt i.e., lactose and galactose get broken down and gives you instant energy.
You can get as much as 9 grams of protein and 4 grams of sugars from 100 grams of unsweetened and plain yogurt. So, you can add yogurt to the list of your daily energy foods for breakfast.
7. Dark Leafy Greens
Another thing that can be considered in the top 10 breakfast foods that are high energy food, is green leafy vegetables. The vegetables like spinach, kale, and collard greens are a rich source of iron, calcium, magnesium, vitamin A, vitamin C, and vitamin K.
It’s not limited to vitamins and minerals but also rich in fiber and antioxidants. And as discussed above antioxidants prevent the body from oxidative stress. Moreover, iron is very important to maintain oxygen flow to our brain. And lack of proper oxygen flow can lead to fatigue. So, don’t forget to add some dark green veggies that are natural energy booster food to your daily diet.
8. Dark Chocolate
Dark and delicious chocolate is one which everyone loves to eat. Dark chocolate contains a high amount of cocoa. This cocoa is rich in antioxidants like flavonoids. Although dark chocolates have fewer sugars the antioxidants of cocoa are very helpful in sustaining energy levels in the body.
These antioxidants help increase the blood flow in our body resulting in a proper and increased flow of oxygen to the brain and muscles. And hence reduces mental fatigue. If you love to exercise, then dark chocolate can become your best energy booster food.
Oatmeal is a natural energy booster food that is generally ignored by many people. But after reading this, you will definitely be going to add oatmeal to your healthy energy food list. Oatmeal is a rich source of dietary fiber with as much as 2 grams per 100 grams of unenriched oatmeal.
Other than that, oatmeal is also a good source of other vitamins and minerals like vitamin B, iron, and manganese. These nutrients help the body in the production of energy.
10. Brown Rice
When compared with white rice, brown rice is a more nutritious and high energy food. Brown rice is whole grain rice that is less processed and hence has much more nutritional value than white rice.
It’s a rich source of fiber, vitamins, and minerals. 100 grams of brown rice can provide you 3.5 grams of dietary fiber, 23 mg of calcium, and 143 mg of magnesium. It’s also a good source of protein that needs for the generation of energy. Add this high energy food to your diet and enjoy its health benefits.
As we know that iron is very essential for increasing blood flow and deficiency of iron can lead to mental fatigue and anemia. Lentils, peas, and some dried beans are some of the inexpensive sources of iron and other nutrients.
Lentils are a very good source of protein and fiber as well. You can get almost 8 grams of dietary fiber and 9 grams of protein through 100 grams of cooked lentils. This makes it the best energy booster food.
Almonds are considered high energy food because of their nutritional benefits. Almonds are a rich source of protein and dietary fiber with almost 21 grams of protein and 13 grams of dietary fiber per 100 grams of almonds.
With vitamins and minerals like Vitamin E, Riboflavin, Magnesium, Phosphorus, and Calcium, almonds support the production of energy in the body. Used in various desserts, cuisines, almond milk, almond flour, and syrup, almonds can be a very effective natural energy booster food.
13. Green Tea
Green tea is very well known for its various health benefits. It contains caffeine in very little quantity and a compound called L-theanine that is present in green tea can moderate the caffeine effects. The powerful antioxidants present in green tea can reduce oxidative stress and help the proper functioning of the body.
For people who do physical activities, green tea can be a great energy booster drink. It reduces fatigue.
14. Roasted Chickpeas
One of the popular parts of the legume family, chickpeas are a very good source of protein (almost 15 grams of protein in half a cup of chickpeas). They are rich in various vitamins and minerals that are required in the production of energy in the body.
Also contains fiber that helps to sustain the energy throughout the day. And hence, they are considered as very good energy food. It’s crunchy taste and nice texture mix it well with other healthy and natural energy booster food.
Last but not the least, Water! Who cannot think of water when counting the energy booster drinks? It’s a very essential part of our life that helps as an energy booster and fight against fatigue. Water is a part of many cellular activities in our body like help in cell transport and energy production.
Lack of water can lead to dehydration which can be dangerous for your body at a certain level and makes you feel tired. You must drink 2 to 3 liters of this energy booster throughout the day for the proper functioning of the body.
These are the top 15 energy booster foods that can give you an instant and sustainable energy boost. And they are easily available in your surroundings. Apart from that, you can also take some supplements like energy booster drinks if you are a workout person. Make sure the supplement is suitable for your health and consult your doctor before using it if possible.