{"id":2786,"date":"2019-01-15T05:36:09","date_gmt":"2019-01-15T05:36:09","guid":{"rendered":"https:\/\/simplyhealth.today\/?p=2786"},"modified":"2021-03-22T14:40:23","modified_gmt":"2021-03-22T14:40:23","slug":"20-all-powerful-foods-that-give-you-energy","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/20-all-powerful-foods-that-give-you-energy\/","title":{"rendered":"20 All-Powerful Foods That Give You Energy"},"content":{"rendered":"\n
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We\u2019ve all heard the saying, \u201cYou are what you eat.\u201d However, what does that mean exactly? If you pick up a banana and eat it, you\u2019re not going to turn into the delicious tropical fruit, are you? Our diet plays a significant role in our health. Almost 60-percent of all the energy our body produces goes toward digestion, and over 70-percent of our immune system resides in our gastrointestinal tract.<\/p>\n\n\n\n

Therefore, the food we eat determines our levels of physical and mental health. In today\u2019s society, we\u2019re pressed for time every day, and it\u2019s easy to give in to temptation and visit the fast-food window when you\u2019re feeling hungry.<\/p>\n\n\n\n

However, eating poor quality foods takes its toll on your health, weakening your immune system and inviting bacteria to set up shop in your gut. As a result, you have less energy and a decline in motivation.<\/p>\n\n\n\n

Change your diet and change your life. If you\u2019re looking for improved levels of energy throughout the day, try adding these eight foods to your meal plan.
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1.    Oatmeal<\/h3>\n\n\n\n

Start your day with a bowl of oatmeal. This carbohydrate <\/a>contains no gluten proteins, so it\u2019s safe to eat for anyone who has celiac disease or gluten intolerance. Oats are a slow-burning carbohydrate source that comes packed with a healthy dose of antioxidants called “avenanthramides,” and almost exclusively found in oats.<\/p>\n\n\n\n

There are different types of oats available., but it doesn\u2019t matter what variety you choose, whether its steel-cut, rolled, or instant \u2013 they all contain more or less the same nutritional value. Oats come loaded with fiber as well. This roughage clears out your digestive tract of any undigested food, allowing your gut biomes to function optimally. <\/p>\n\n\n\n

Studies show that eating oatmeal on a regular basis improves blood sugar levels, and enhances insulin sensitivity. These effects come from beta-glucan, the type of soluble fiber found in oats, which forms a thick gel, delaying the absorption of glucose into the bloodstream.
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2.    Seeds and Nuts<\/h3>\n\n\n\n

The next time you\u2019re feeling like a pick-me-up, reach for a bag of trail mix instead of an energy drink. Nuts and seeds <\/a>contain beneficial fats that provide slow-burning energy for your body. Walnuts, almonds, pecans, pistachios, peanuts, sunflower seeds, and pumpkin seeds, all contain monounsaturated and polyunsaturated fats, as well as a healthy dose of Omega-3 EFA\u2019s.<\/p>\n\n\n\n

These fats improve cardiovascular function and enhance circulation. The more oxygen you have flowing through your bloodstream, the more alert your brain and body will feel. Seeds and nuts also contain high amounts of soluble fiber essential for gut health.<\/p>\n\n\n\n

Seeds and nuts come loaded with essential minerals that improve a wide range of biological and metabolic functions in the body. Zinc, magnesium, selenium, calcium, and phosphorous are abundant in nuts and seeds, assisting with skeletal development, bone health, immune efficiency, and energy production. A handful of nuts equates to one serving \u2013 be careful with how many you eat as they\u2019re a dense source of calories.
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3.    Fruit<\/h3>\n\n\n\n

Fruit makes for a convenient snack at any time of the day. Fruit contains healthy carbs, filling fiber, and an avalanche of vitamins and minerals<\/a>. Fruit also contains polyphenol antioxidants that rid the blood of free radicals, responsible for cell oxidation and cell death. We recommend adding the following to your meal plan.<\/p>\n\n\n\n

Bananas \u2013 This fruit is full of potassium, a vital mineral that helps your body maintain a healthy muscular and nervous system. <\/p>\n\n\n\n

Papaya \u2013 This fruit contains high amounts of probiotic and prebiotic fiber essential for optimal gut health. <\/p>\n\n\n\n

Pineapple \u2013 Another nutrient-dense source of vitamins and minerals, pineapple provides an energy boost in a hurry.<\/p>\n\n\n\n

Pack a few pieces of fruit into your lunch pail and snack on them between meals for extra energy. It\u2019s vital that you understand the difference between consuming fruit juice and real fruit. Juicing removes the fiber from fruit, an essential piece of the puzzle that allows for easy digestion and absorption. Without it, your fruit acts like a sugary soft drink, and you’ll experience an energy crash a few hours after drinking your juice.
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4.    White Potatoes<\/h3>\n\n\n\n

It\u2019s a popular trend in the health industry to avoid eating potatoes <\/a>\u2013 and we have no idea where this ideology came from, all we know is that you\u2019re missing out on a fantastic energy source if you exclude these tubers from your diet.<\/p>\n\n\n\n

Potatoes contain slow-burning carbs that release energy throughout the day. Enjoy them baked, mashed, and boiled. Be careful with your preparation and serving. While potatoes are naturally fat-free, loading them with butter and salt isn\u2019t a good idea.<\/p>\n\n\n\n

Potatoes are full of fiber, vitamins, and minerals. They contain more than 5-times the amount of vitamin C, compared to other carb sources like rice and pasta. Vitamin C enhances cell communication and cell turnover, improving energy levels.<\/p>\n\n\n\n

Potatoes also contain high amounts of chromium, a mineral responsible for enhancing insulin sensitivity and regulating blood sugar levels. Add this starchy vegetable to your diet, and you\u2019ll feel your energy levels improve.
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5.    Rice<\/h3>\n\n\n\n

Rice <\/a>is a staple ingredient in meals across Asia. The grain comes in many different formats, brown rice, wild, rice, black rice, and white rice are a few examples. White rice has the germ and bran removed, reducing the fiber content \u2013 which is why you\u2019ve probably heard the rumors that brown or wild rice is healthier for you.<\/p>\n\n\n\n

However, the difference between rice grains is over-rated, and we think that the primary difference is in the taste. While white rice is more palatable, brown and wild rice varieties have a chewier, more robust mouthfeel. <\/p>\n\n\n\n

Research suggests that its best to consume rice around periods of physical activity. So, make sure you load up on a meal prepared with rice before you hit the gym this evening. White rice contains the most significant amount of energy per serving, with 70-percent of the food being carbohydrate. Add rice to your meal plans and improve your energy levels.
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6.    Coffee<\/h3>\n\n\n\n

If you\u2019re like the rest of the people on the planet, the chances are that you can\u2019t even wake up in the morning without a cup of coffee<\/a>. The rich aroma of a cup of joe is the perfect way to start your day. Coffee contains high amounts of caffeine, a stimulant that acts on the nervous system, producing energy.<\/p>\n\n\n\n

However, drinking too much coffee results in an energy overload and a subsequent crash that will leave you feeling tired and worn out mentally and physically. We recommend you stick to two cups of coffee a day. Enjoy the first serving in the morning with your breakfast; the energy should get you through to lunchtime.<\/p>\n\n\n\n

Before you hit the gym or decide to work the night shift, have another cup. The additional caffeine boost helps you power through your workout and gives you the energy you need to perform at your peak.
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7.    Water<\/h3>\n\n\n\n

Do you carry a water bottle with you during the day? If not, you might want to reconsider. Dehydration is a primary cause of fatigue. Studies show that dehydration <\/a>can adversely affect exercise performance by up to 70-percent.<\/p>\n\n\n\n

Make sure you drink at least 6 to 8-glasses of clean water every day to maintain adequate levels of hydration. The next time you\u2019re feeling tired, ask yourself if you\u2019ve been drinking enough water before you reach for the coffee machine.<\/p>\n\n\n\n

We recommend you purchase a reverse osmosis filter for your home. Failing infrastructure around the country leads to the contamination of drinking water supplies. Analyze your drinking water, and you\u2019ll find high levels of heavy metals, such as cadmium, as well as a host of viral, pharmaceutical, and hormonal ingredients you never thought were there before.<\/p>\n\n\n\n

Carry an aluminum flask filled with water wherever you go, especially if you\u2019ve got a long car trip ahead of you.
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8.    Goji Berries<\/h3>\n\n\n\n

Let\u2019s get exotic with our last energy food. Chinese medicine includes the use of goji berries<\/a> to cure a wide variety of physical and mental disorders, including fatigue. Goji berries come packed with beneficial plant polyphenol antioxidants, as well as a healthy dose of carbohydrate and fiber.<\/p>\n\n\n\n

Eating goji berries improves the retention of glycogen in the liver and muscular system. Glycogen is the compound your body uses for metabolic fuel, and it comes from the breakdown of carbohydrates in the digestive tract. The more glycogen your body has to work with, the higher your energy levels. Studies show that eating goji berries also speeds up the clearance of nitrogen from your system improving athletic performance.<\/p>\n\n\n\n

Research suggests that consuming these berries improves mental alertness improving the flow of oxygen to the blood and enhancing circulation. Add a serving of goji berries to your nut and seed trail mix for an added energy boost that picks you up on a long afternoon.<\/p>\n\n\n\n\n\n\n\n

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9. Eggs<\/h3>\n\n\n\n

When most people think of energy foods, they picture fruit, rice, and other carbs. However, fats provide plenty of energy as well. Eggs <\/a>offer a highly nutritious source of energy that\u2019s rich in essential minerals and vitamins as well. <\/p>\n\n\n\n

The average egg contains 11-grams of fat, with 3.3-grams of saturated fat, and 4.1-grams of monounsaturated fat that burn slowly in your body, providing you with energy all day. Eggs also contain a significant amount of protein, along with the essential amino acid, L-leucine. Leucine is responsible for assisting cells with taking in more blood sugar while stimulating the breakdown of fats to produce energy.<\/p>\n\n\n\n

Many people are afraid of eating too many eggs out of the fear of elevating their cholesterol levels. However, recent research suggests that eating eggs does not have any significant effect on raising blood serum cholesterol levels. Enjoy your eggs boiled, scrambled, or poached. If you must fry them, try using coconut oil instead of vegetable oil.
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10. Apples<\/h3>\n\n\n\n

An apple <\/a>a day keeps the doctor away, and it has plenty of benefits for elevating energy levels as well. Apples contain significant amounts of vitamins, minerals, polyphenol antioxidants, and fiber. A medium-sized apple contains around 90-calories, and a considerable amount of that comes from the natural sugars found in the fruit.<\/p>\n\n\n\n

Research suggests that eating an apple in the morning is as effective at waking you up as drinking a cup of coffee. This fact makes apples great for a pre-workout snack, or excellent to munch on your way to the office in the morning. Unlike a cup of coffee, the fructose in apples won\u2019t give you the jitters or raise your anxiety.<\/p>\n\n\n\n

It\u2019s important to note that apples are one of the most abundant fruit crops in the world. Farmers frequently spray apple trees and their fruit with pesticides to control insect populations. Make sure you wash your apple thoroughly before eating.
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11. Quinoa<\/h3>\n\n\n\n

Also known as, \u201cthe ancient grain,\u201d quinoa is one of humankind’s first crops. This dense grain is the only plant-based source of protein that contains all the essential amino acids necessary for protein synthesis. Quinoa <\/a>also provides twice the amount of fiber that you would find in most other carbohydrate sources. <\/p>\n\n\n\n

Quinoa has a chewy mouthfeel, and it\u2019s easy to understand why it\u2019s such an important energy-boosting food. Each serving contains over 39-grams of carbs, as well as 5-grams of fiber, making it a potent source of slow-releasing energy. <\/p>\n\n\n\n

This superfood is easy to prepare. Add a cup of quinoa to 4-cups of water, bring to the boil and then simmer for another 12-minutes until soft. Store the quinoa in air-tight containers in the fridge for up to a week, add it to your salads and try it as a pasta replacement. Quinoa also contains high levels of manganese, magnesium, and folate \u2013 nutrients critical in the production of energy in the body.
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12. Dark Chocolate<\/h3>\n\n\n\n

Pick up a bar of 90-percent cacao dark chocolate<\/a> the next time you\u2019re standing in the checkout line at your local grocery store. Relax, you don\u2019t have to feel guilty about your purchase. Dark chocolate is an excellent source of energy, and it\u2019s healthy for you as well.<\/p>\n\n\n\n

Most chocolate bars contain only 50 to 60-percent cocoa, with the rest being sugar, stabilizer, and milk solids. However, dark chocolate contains a higher percentage of cocoa and less other ingredients. Unrefined cocoa is rich in polyphenol antioxidants that boost circulation in the body, as well as improve oxygen absorption into the bloodstream. <\/p>\n\n\n\n

The antioxidants found in dark chocolate also enhance and stabilize your mood, reducing the chances of mood swings throughout the day. Cocoa also contains natural stimulant compounds like caffeine and theobromine which improve cognitive function and regulate mood while enhancing overall energy levels. A block or two of dark chocolate can serve as a pleasant and healthy reward for sticking to your diet.
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13. Avocados<\/h3>\n\n\n\n

The chances are that you\u2019ve heard about the health craze surrounding avocados<\/a>. These superfruits are all over Instagram with people showing off their \u201cavo smash,\u201d and, \u201cavo cappuccinos,\u201d as a healthy start to the day. <\/p>\n\n\n\n

Avocados earn their reputation by providing a significant serving of healthy monounsaturated and polyunsaturated fats, along with polyphenol antioxidants. Avocados also contain plenty of fiber, with over 84-percent of the carbs found in avocado coming from soluble fiber.<\/p>\n\n\n\n

This superfruit also offers over 20-vitamins and minerals, including high concentrations of B-vitamins, potassium, and Vitamin C. An average-size avo has over 160-calories, 7-grams of fiber and 15-grams of healthy fats.<\/p>\n\n\n\n

Research shows that the polyphenol antioxidants in avocados assist your digestive system by absorbing the nutrition from other food in your diet. The energy-boosting effect of avocados lasts for hours as the slow-burning fats keep your feeling energetic throughout the day. Try avos on toast, mixed in salads, or as an addition to your favorite pasta dish.
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14. Green Tea<\/h3>\n\n\n\n

Skip the Red Bull and get the energy you need from a serving of green tea<\/a>. Grown in the mountainous regions around China., Taiwan, and Japan, green tea is a potent natural energy booster that has many uses in traditional eastern medicine. The Chinese and Japanese have known about the benefits of green tea for thousands of years, and it\u2019s a staple in most eastern cultures. <\/p>\n\n\n\n

Green tea contains the catechins EGCG (Epigallocatechin Gallate,) a potent antioxidant that has tremendous health benefits. Research shows that EGCG dramatically reduces inflammation in the digestive tract while improving mental focus and concentration.<\/p>\n\n\n\n

Green tea contains a significant amount of caffeine per serving that\u2019s comparable to a cup of coffee. However, unlike the caffeine in coffee that may give you the jitters when you\u2019ve had one too many cups, green tea contains L-theanine, a compound that moderates the effects of caffeine. You get all the energy benefits, without the anxiety and jitters.
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15. Leafy Greens<\/h3>\n\n\n\n

Every healthy diet should include plenty of leafy green vegetables. Chard, spinach<\/a>, kale, and bok choy all contain significant amounts of calcium, iron, potassium, magnesium, as well as vitamins A, C, E and K. These leafy greens come packed with fiber, folic acid, and plant-based antioxidants. <\/p>\n\n\n\n

Iron deficiency is one of the primary causes of fatigue. This mineral is essential in the production of hemoglobin, and the body\u2019s ability to draw oxygen into the blood. People with low iron blood levels often feel light-headed, confused, and tired due to the lack of circulating oxygen in their blood. <\/p>\n\n\n\n

Eating leafy green vegetables is an excellent source of plant-based iron that improves oxygen levels in the bloodstream, improving cognitive function and enhancing muscle response. Eating leafy green vegetables enhances the formation of nitric oxide, helping blood vessels widen, improving athletic performance. Include three to four servings of leafy greens in your diet every week.
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16. Popcorn<\/h3>\n\n\n\n

It\u2019s not just for the movies anymore. Popcorn <\/a>is a favorite snack for many people, and the good news is that it\u2019s an excellent way to boost energy naturally as well. Popcorn is a low-calorie food that you can snack on at any time of the day \u2013 provided you don\u2019t load it with salt and butter. <\/p>\n\n\n\n

We recommend you air-pop your popcorn and skip the oil or butter. Air-popped popcorn adds no additional calories or trans-saturated fats, making it a clean and nutritious meal you can enjoy as a mid-afternoon snack or with your favorite movie in the evening.<\/p>\n\n\n\n

A 3-oz serving of air-popped popcorn provides 15-grams of fiber and a whopping 78-grams of carbs. This fact makes popcorn the king of fiber foods. The additional fiber found in popcorn slows the release of the energy from the carbs. Remember, mixing carbs and unhealthy fats like butter aren\u2019t healthy for you, so stick to air-popped popcorn and add a little crushed Himalayan pink salt for flavor.
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17. Fatty Fish<\/h3>\n\n\n\n

Canadian salmon, Bluefin tuna, and sardines are fatty fishes containing Omega-3 essential fatty acids. Research shows that Omega-3 EFA\u2019s have potent anti-inflammatory properties that reduce systemic inflammation in the body. <\/p>\n\n\n\n

Since fatigue <\/a>is an inflammatory response, consuming fatty fish in your diet may reduce feelings of tiredness and improve the body\u2019s ability to produce energy. The DHA and EPA found in fish come in an extract form as well. Pick up a bottle of cod liver oil from your health food retailer and store it in the fridge to keep it fresh. <\/p>\n\n\n\n

Storing your oil at room temperature will turn the Omega-3 EFA\u2019s rancid, removing their health benefits and turning them into trans-saturated fatty acids that are terrible for your health. Consume 3 to 9-grams of fish oil every day to reap its potent anti-inflammatory benefits. If you prefer to eat your fish, then beware of the heavy metals, such as mercury, found in large fish such as tuna, you can take a selenium supplement to counter the effects of heavy metal consumption.
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18. Whole Grain Cereal<\/h3>\n\n\n\n

Millions of Americans start their day with a bowl of cereal<\/a>. Unfortunately, most cereal brands use corn or wheat products that have a high GI index. This rating means that they taste great and provide a boost of energy in the morning. However, when your blood sugar eventually crashes a few hours later, you\u2019ll feel light-headed and struggle to concentrate. <\/p>\n\n\n\n

Change your breakfast menu and try out a whole-grain cereal product instead of your sugar-based cereal this coming week. A whole-grain product does not undergo the same refinement as other cereals, leaving the grains mostly intact. Therefore, the carbs in the cereal breakdown slowly, releasing sustained energy throughout the morning and midday until your next meal.<\/p>\n\n\n\n

Don\u2019t be fooled by some granola products, most of them are refined and come packed with plenty of sugar. Select a natural cereal brand that only uses organic ingredients. Wheat is one of the biggest commercial crops in the world, and farmers use loads of pesticides to manage their fields.
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19. Yerba Mate<\/h3>\n\n\n\n

Green tea and coffee are without a doubt, the kings of the caffeine world when it comes to natural energy drinks. However, there\u2019s a new kid on the block that\u2019s gaining popularity. Yerba mate is an herbal drink made from the leaves of the evergreen holly, and it\u2019s trendy in Uruguay and Argentina, where more than 90-percent of the population drink it on a regular basis.<\/p>\n\n\n\n

Named as \u201cthe drink of the gods,\u201d by South Americans, and \u201cthe green gold of the Indios,\u201d by colonial settlers \u2013 yerba mate<\/a> has a use for thousands of years as an energy tonic among indigenous tribes of South America.<\/p>\n\n\n\n

Yerba mate delivers a balanced energy boost that\u2019s smooth and comfortable, with no jitters or anxiety. The herbal beverage makes a potent energy tonic for those individuals living with chronic fatigue. Many people think that yerba mate is caffeine-free, but they are wrong. The herb contains 85-mg of caffeine per cup, which is less than a cup of coffee, but more than a cup of tea.
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20. Beans, legumes, and Lentils<\/h3>\n\n\n\n

Lentils, legumes<\/a>, and beans are other energy food to add to your shopping list. These foods aren\u2019t very high in carbs like oatmeal and cereals. However, they contain a significant amount of fiber, these foods slow the digestion of carbohydrates in the GI tract, providing a balanced release of energy throughout the day. <\/p>\n\n\n\n

Beans, lentils, and legumes are low in calories, but high in vitamins and minerals that assist with metabolic function. These foods won\u2019t slow you down like refined carbs, such as bread and cereal. Most beans, legumes, and lentils come with significant amounts of plant-based protein as well. <\/p>\n\n\n\n

However, the majority of plant-based proteins are incomplete, meaning that they don\u2019t contain all of the essential amino acids necessary for protein synthesis. Therefore, you\u2019ll need to add them to quinoa or meat to get your protein in for the day. Add beans, lentils, and legumes to your meals, toss them in salads, or whip up some hummus with chickpeas for an energy boost.  
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