7 Best Foods To Keep You Energised

During the day we can often experience different levels of energy. Some of us may feel energised in the morning, and some of us may be completely exhausted. Some of us may hit a four o’clock snooze moment and others may be ready to run a marathon.

Our energy levels really depend on many things, including our lifestyle, moods, sleep or food. With our daily energy being linked to our daily alertness and focus, it’s important to find ways we can keep ourselves energized.

Below we have listed seven energising foods that can help keep you on track.

Bananas are recognised as one of the best foods for energy¹. When it comes to sporting activities and exercise, consuming a banana before and after can aid in endurance, muscle cramps, relieving lactic acid and increased energy levels.

Bananas contain a lot of essential vitamins and minerals, however, the significant source of carbohydrates and potassium are what make it an excellent energising food. Harvard School of Public Health² says:

“Potassium is a vital mineral and electrolyte in the body that carries a small electrical charge. These charges cause nerve cells to send out signals for the heart to beat regularly and muscles to contract.”

Along with bananas being great for your digestion, it’s a great healthy addition to anyone’s diet who needs a little pick me up during the day.

The wide variety of leafy green vegetables available, make them an excellent addition to your diet. You can choose between kale, spinach, lettuce and many more. With each one having their own unique colours and flavours, they can complement any dish or salad you wish to make.

Leafy greens are packed with fibre, antioxidants and folic acid which all provide their own unique health benefits. They are also full of minerals such as calcium, potassium, iron and magnesium, as well as the Vitamins A, C, E and K. Giving your body a wide range of vitamins and minerals to better support your health and energy levels.

With leafy greens being high in Iron, they are capable of enhancing energy levels throughout the day by increasing the production of red blood cells. The National Centre for Biotechnology Information (NCBI)³ highlights a study that shows those who consume one to two servings of green leafy vegetables a day, had a slower cognitive decline.

Nuts and seeds do not always get the praise they deserve, as these nutritionally dense, protein-packed and delicious snacks can be a good addition to your diet. They are high in fat, but they are high in good fats like monounsaturated and polyunsaturated. If consumed in limited quantities, they can be an excellent addition to your diet.

The nutrient density in nuts and seeds is what makes them so energising. You can find omega-3 and omega-6 fatty acids, antioxidants, carbohydrates, fibre, manganese, copper, iron and vitamin B and E. All of these nutrients prevent you from depleting your energy levels throughout your day.

Best options include: Almonds, walnuts, cashews, chia seed, flaxseed, hemp seed, sesame seed, poppy seed and sunflower seeds.

A much loved fruit of the world. The avocado is truly one of the most delicious foods and a nutritionally dense and healthy option. Full of potassium, magnesium, significantly high amounts of Vitamin C and E, Vitamin K1, B vitamins and photochemical, also makes it great for energy.

Although high in fat, like nuts and seeds, avocados are also full of healthy fats like monounsaturated and polyunsaturated. These fats help aid your bodies’ absorption of nutrients and are able to be stored and used as energy sources when needed.

Some varieties of potato provide you with an excellent boost of energy. The sweet potato, for example. Its beautiful orange interior and sweet taste make it not only a nutrient-dense option, but a delicious addition to your diet

Sweet potatoes are rich in Vitamin A, Vitamin B6, Vitamin C, Potassium and Fibre. Harvard's School Of Public Health⁴ also describes sweet potatoes as being rich in Beta-carotene. “Beta-carotene and anthocyanins are naturally occurring plant ‘Phyto’ chemicals that give vegetables their bright colours. These phytochemicals are researched for their potential role in human health and disease prevention.”

With sweet potatoes complex carbohydrates and fibre content, your body is able to digest them more slowly. Allowing you to maintain a steady supply of energy throughout your day.

It’s hard to believe that beans have been consumed for 10,000 years by many countries all over the world. The list of beans is extensive and incredibly nutritious.

An NCBI⁵ abstract on the Nutritional and Health Benefits of Pulses states that beans include “protein and fibre, as well as a significant source of vitamins and minerals, like iron, zinc, folate and magnesium.” As well as the high nutrition of beans, they are also able to“improve serum lipid profiles and positively affect several other cardiovascular disease risk factors, such as blood pressure, platelet activity and inflammation.”

Beans are also a food that is digested slowly, allowing to stabilise your blood sugar and release a steady flow of energy throughout the day.

Quinoa is an interesting food and has been cultivated for 5,000 years in South America. The superfood has only really become popular in Europe since 2012 and is a great plant protein.

Harvard School of Public Health⁶ lists quinoa as being high in manganese, phosphorus, magnesium, folate and thiamine (vitamin B1).

It’s intriguing to learn that quinoa is classified as a complete protein. Which means that quinoa includes the nine essential amino acids which are necessary for our diets. Along with this, quinoa is also on the low glycemic index, meaning its slow absorption aids us in sustaining energy.

So in short, pre-packaged, sugary or caffeinated foods and drinks are not necessarily the best option for an energy boost. Real, whole foods and healthy proteins are the best way to go if you lack extra energy throughout your day.

A healthy, nutritious lifestyle is your best option if you recognise your energy levels are constantly dropping. With thousands of recipes accessible online, you can include energy-efficient foods in the form of delicious and nutritious meals in your daily diet.

References

[1] PlosOne Published: March 22, 2018 Metabolic recovery from heavy exertion following banana compared to sugar beverage or water only ingestion: A randomized, crossover trial.

[2] Harvard School of Public Health The Nutrition Source, Bananas

[3] NCBI Nutrients and bioactives in green leafy vegetables and cognitive decline

[4] Harvard's School Of Public Health The Nutrition Source, Sweet Potatoes

[5] NCBI Nutritional and Health Benefits of Pulses

[6] Harvard School of Public Health The Nutrition Source, Quinoa