As we age, our energy levels drop. In addition, we’re all well aware of the importance of caffeinated beverages in our lives, how it impacts on our lives, and how easily we become dependent, even in small amounts. Withdrawal can come in the form of headaches, dizziness, and fatigue. Too much caffeine causes daytime drowsiness and irregular sleeping habits.
Fortunately, there are healthier options that can boost energy levels without all the negative side-effects. Here are 6 energy-boosting foods you need to include in your diet:
1. Whole grain
Foods like brown rice and oatmeal are high in energetic value. They break down slowly in your digestive system, which helps sustain you throughout the day. Quinoa sustains you throughout the day due to its high intake of complex carbohydrates. It also contains essential amino acids, which are a great source of energy.
Rich in protein, salmon is a powerhouse. It also contains omega-3 fatty acids, high amounts of B vitamins, potassium, selenium, antioxidants and vitamin D. Dress it up with some veggies or carbs and you’ll feel more focused and energetic for longer.
One of the best foods out there, spinach is right for any time of the day. Breakfast, lunch, dinner, smoothies, raw, frozen, or cooked - there isn’t anything spinach isn’t good for. It’ll give you energy and help protect your body against many kinds of diseases.
Spinach is chock-full of magnesium that helps sustain levels of energy throughout the day. It’s also full or iron and potassium, which a great combination for a solid amount of energy to keep you focused throughout the day.
4. Fresh seasonal produce
Bananas are well known for their high potassium levels, which help keep your energy levels high.
They’re also rich in vitamin b-6, which provides your body with a fair amount of energy since it can’t be stored in the body. Apples contain all the right ingredients to keep you healthy, full, and boosted on energy. Strawberries offer a great amount of energy from only one serving.
5. Beans and lentils
If you need your energy levels to remain at top peak now and stay that way over the following couple of hours, then beans are your to-go food. They contain protein, fiber, and antioxidants which means they’re perfectly fine on their way, or balanced out with another source of protein and carbs.
Lentils are also full of fiber, which moves slowly through the digestive system, allowing your body to benefit from them for longer. It also keeps your energy levels elevated without making you go hungry or crave something sweet later on during the day.
Rich in protein, this nutrient-packed food is approved by all dieticians and its versatility makes it a fun favorite. Eaten at any time during the day, it’s sure to provide you with the energy you need. Just make sure you balance it out with carbs. One serving provides you with 30% of your daily protein requirements.
To Sum it Up
Eating the right types of fat, a variety of carbohydrates, proteins, and fats is a sure way to get your energy levels steady throughout the day.
Fruits and vegetables, whole grains and healthy oils should also be a crucial part of your diet. There are also other things you can incorporate into your daily diet that can help elevate your energy levels.
Taking daily supplements and drinking herbal teas are two examples. Some of the best types of herbal teas are ginger and peppermint, which are rich in energy-boosting nutrients, and can also help you feel full for longer.
Water can also help prevent fatigue and overtiredness because dehydration makes feel sluggish, tired, and devoid of any energy.