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If you constantly feel tired, it might be because of stress or lack of sleep. A lack of energy can affect your productivity levels. Yes, you can drink coffee or gulp down an energy drink to boost your energy levels, but in the long run, these caffeine-rich beverages can adversely impact your health and your sleep quality. Hence, you should look out for smart snacking options. Foods like nuts, yoghurt, whole grains, etc can work wonders for your body. They are low in calories and can help you keep full for longer. If you are looking for some food options that will make you feel energetic, read this article.
15 Energy-boosting Foods You Should Include in Your Diet
Protein-rich foods are known to make one feel energetic. These foods trigger the release of certain chemicals in the brain that helps you stay focused. After all, staying at the top of your game is necessary. At the same time, if you consume these foods with fibre-rich foods, you will be making healthier choices. Here are some smart snacking ideas that you can always use for a power-packed schedule.
Almonds are rich in magnesium and Vitamin B, and you can have them any time you want without giving a second thought. Almonds are also rich in omega 3 and omega 6 fatty acids, and antioxidants that can help increase your energy levels. Eating almonds can improve your concentration levels as well. You can eat almonds every day, however, do not eat too many if you want to keep your calorie intake in check.
We know you might feel surprised on finding popcorn in our list, but don’t be because it is is a wonderful snack option that can make you feel energetic. Popcorn is rich in fibre and can prevent a sudden fall in blood sugar levels. It is a good substitute for chips. However, to keep it healthier, you should avoid adding butter, salt, or oil to it. It can also keep you full for a longer period of time.
Bananas are a good source of fibre, potassium, and Vitamin B6. These nutrients are good for muscle function. If you want to make it even healthier, consume it with yoghurt. That would make the snack a good blend of protein and fibre. If you are feeling low on energy after a tiring workout session, you can grab this high energy food to get your energy levels soaring high.
Pistachios contain protein, fibre, and heart-friendly monounsaturated fats, which makes them a healthy option. Most of the nuts are high in calories, but that’s not the same with pistachios. These dry nuts can also give your energy levels a boost.
5. Greek Yoghurt
Greek yoghurt would come to your rescue when you crave for desserts. You can always top it with berries. Berries are full of fibre and they enhance the taste of yoghurt. Greek yoghurt can also strengthen your bones, so do include this healthy food in your diet. However, when you go shopping for yoghurt, buy the sugar-free one.
6. Roasted Chickpeas
Roasted chickpeas are a heart-friendly option. They are full of protein, which can keep you full and serve you with much-needed energy to make you through your busy schedule. You can always add them to your salad to make it even healthier.
7. Dark Chocolate
Dark chocolate is one healthy option that can give you a boost of energy in no time. Not just the taste but with its cacao content of 75% or more can help you with the energy supply. Dark chocolate is also rich in flavanol. Natural flavanols can always improve your blood vessel function. Dark chocolate contains little or no added sugar which, if you are on diet or concerned about your health, can keep your calorie levels in check.
Eggs are rich in protein and healthy fats. Both these nutrients can help in keeping your blood sugar levels in check. Eggs are a versatile food option, so you can consume them the way you want. You can have boiled eggs anytime you want. If you feel tired, consume eggs, you will feel energetic soon.
Quinoa is loaded with protein and not many other grains can match its protein-level. Any food that has lots of protein is bound to keep you full and would supply you with substantial energy. Apart from protein, it has natural carbohydrate, folate, magnesium, and manganese. Eating quinoa can really keep you energetic throughout the day.
Walnuts are rich in omega-3 fatty acids. Walnuts are good for the heart and release pressure from veins by allowing easy blood flow. That means more oxygen circulation throughout the body and lesser chance of feeling fatigued. Walnuts can keep you full and be a constant source of energy for you.
We often forget that dehydration can also be a cause behind tiredness or stress. Watermelons contain almost 90% water, which can help you stay hydrated. You will also be full for long. In addition, if you want to shed some extra kilos, watermelon can help you. Watermelons serve as antioxidants and can help detox your body. Watermelons are also rich in nutrients such as Vitamins A, B6 and C, and have lycopene and amino acids. Lycopene are good for the heart and bones – so include watermelons in your diet.
Many health-enthusiasts are now opting for smoothies as these can be made really quick. Smoothies can be of fruits or vegetables or both. A glass of smoothie packs a punch as it contains protein, carbohydrate, and healthy fats. You can always introduce stuff like almond butter and low-fat milk to enhance the taste of the smoothie. You can also add some protein powder if you want to make it a wholesome food.
Spinach is a great source of iron that can provide you with energy. One cup of spinach provides almost 6 mg of iron which is almost 1/3rd of the needed amount per day. High on magnesium, spinach can also help you in maintaining the blood glucose levels. At the same time, spinach is a good source of fibre which helps in digestion.
14. Fatty Fish
An excellent source of protein and B vitamins, fish can provide you with the much-needed energy that would help you get going. Fish are also a good source of omega-3 fatty acids that help in clearing heart blockages. In the process, it betters the oxygen flow owing to which you feel energetic. Salmon, sardines, and tuna contain omega-3 fatty acids, hence they should form a part of your diet. Also, eating these fish can improve the functioning of your brain and reduce any kind of inflammation, which is a common cause of fatigue.
Iron is needed for a better performance of the red blood cells that carry oxygen throughout the body. And lentils are a perfect supplier of iron. If you are feeling lethargic lately then you can always try lentils. The fibre in lentils can help you digest carbs and keep your body full.
All these foods are easily available and can really boost your energy levels. You can carry them along to your workplace too. So get these food items and start eating them – you will soon witness an improvement in your energy levels.