What are the best foods to eat for energy?
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Top 10 Ways to Boost Your Energy
Everyone is familiar with all-out energy drain — that exhausted day (or night) when no matter how enticing that new movie, fabulous shoe sale, or friendly barbecue, we just can’t psych ourselves up to go.
What can be harder to recognize is a low-grade energy drain. In this case, you may not necessarily feel the classic signs of exhaustion — like achy muscles or that all-over tired feeling. What you do experience is an increasing lack of get-up-and-go for many of the activities you used to love.
“You may also find it harder to concentrate on tasks, and, eventually, you can also find your patience grows short and your level of frustration rises, even when confronted with seemingly simple challenges,” says New York University nutritionist Samantha Heller, MS, RD.
Beets
As a study in the journal Food Science and Biotechnology notes, beets may provide the body with a great source of antioxidants and nutrients that help improve blood flow and energy. People can consume beets as dried beetroot chips, cooked beets or as a bottle of beetroot juice.
Dark chocolate may be an easy way to increase energy. Rich, dark chocolate usually has much less sugar than milk chocolate. Less sugar means less immediate energy, but more cocoa content means more of the benefits of cocoa, including helpful antioxidants such as flavonoids.
A study in the journal Archives of the Turkish Society of Cardiology notes that dark chocolate may benefit the cardiovascular system by helping more blood pump around the body. This blood carries fresh oxygen, which may also make a person feel more awake and alert.
Water
“I find dehydration can quickly sap a person of energy and have us reaching for food and often caffeinated beverages. Choosing foods such as citrus, frozen berries, cucumbers and fresh herbs can add a burst of flavor to water and release some of the nutritional benefits within those foods while providing hydration and therefore sustained energy.” — Liz Blom, RD
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“Watermelon and cantaloupe have a high water content (about 90%) which can help you stay hydrated and feeling your best. When we’re dehydrated, we may feel extra tired or fatigued.” — Lauren Manganiello, MS, RDN, CPT 6254a4d1642c605c54bf1cab17d50f1e
Lentils
“A common cause of diet-related fatigue is iron-deficiency anemia. Iron is important for making red blood cells that carry oxygen throughout the body. Iron also helps the body make energy; if you do not consume enough iron you will likely feel tired and lethargic. Dried beans, peas, and lentils are good sources of iron as are lean meats, iron-fortified cereals, liver, green leafy vegetables, poultry, fish, whole grains and dried fruits. Vitamin C helps the body absorb the iron from some foods.” — Diana Cuy Castellanos, PhD, RD
“Maca is a native Peruvian plant that grows in the Andes resembling a small rough stone the size of a walnut. Maca has a positive effect on energy and mood as studies have shown that it can support continued exercise because it increases glucose in the bloodstream. While rich in amino acids, phytonutrients and a variety of vitamins and minerals, maca functions as an adaptogen thus aiding in adrenal function to increase energy, reduce stress and create an overall revitalizing effect. I usually take maca in my pre-exercise shake or as a shot mixed with coffee in the afternoon before I continue work.” — Manuel Villacorta, MS, RD author and founder of Whole Body Reboot
Source:
https://www.webmd.com/women/features/10-energy-boosters
https://www.medicalnewstoday.com/articles/323947
https://www.eatthis.com/foods-all-day-energy/
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