For many of us, it’s often difficult to get through a day without some moments of intense fatigue. Feeling tired at inopportune times can affect all aspects of life and hinder our ability to accomplish everything we need and want to do. While not getting enough sleep is a common culprit for sluggishness, what we eat has a great impact on our energy level, too.
Our body gets all its energy from the food we eat, but some foods are much better than others when it comes to providing us with energy and enhancing our ability to properly utilize it. If you find your days are plagued at some point by slow, heavy or tired feelings, you may want to focus on incorporating more of these energy-boosting foods into your daily diet.
Find out which 10 foods can increase your body’s natural energy level all day long:
A delicious powerhouse food that can be enjoyed for any meal, eggs are are a great source of protein, which can boost and regulate your metabolism to aid your body’s energy usage throughout the day. Eggs also contain essential amino acids that improve all functions of the body, much like protein. Additionally, eggs are also rich with B vitamins that help the body break down food to use for energy. So, start your day with a hard-boiled egg and make sure your body has what it takes to tackle every task with a healthy energy level.
Bananas are a true superstar when it comes to giving your body a necessary energy boost because they contain high amounts of essential vitamins, minerals and healthy carbs, all of which fight tired feelings and increase your energy level. According to to Healthline, you’ll also get about 33% of your daily recommended value of B6 from one banana, which helps the brain function, regulates moods and increases your body’s ability to handle stress. Also rich with vitamin C and potassium, a banana is a smart snack to choose when you need to need to up your mental and physical acuity.
A beloved superfood, avocado is high in carbs, healthy fats, protein and fiber, all of which help your body function optimally and increase your energy level. The monounsaturated fatty acids found in avocado can not only be stored and used for energy in your body all day long, but they also boost your body’s ability to absorb nutrients from the other foods you eat, says Healthline. So, go ahead and make time for avocado toast in the morning to enhance your chances of high energy levels from morning to night.
Eating berries as a snack, with salads or in smoothies can energize your body with a quick pick-me-up. Blueberries, goji berries, raspberries and blackberries are full of antioxidants to help your body fight antioxidative stress (caused by free radicals) to beat fatigue, fight inflammation and improve energy levels. Like many fruits, berries are rich in vital minerals and nutrients to help your body function optimally all day.
All types of beans and legumes provide an amazing source of plant-based fiber, protein and carbohydrates, which ensure your body sustains a long-term energy level. The high fiber content in beans will regulate blood sugar and aid steady digestion to help your body maintain good energy and satiety all day. Additionally, beans are rich with antioxidants that fight damage and oxidative stress in the body to beat fatigue and promote energy.
Seeds contain all the essential vitamins and minerals to create new life, so it’s only fitting that they can provide your body with the right stuff to enhance function and energy throughout. Enjoying a snack of flaxseeds, pumpkin seeds or chia seeds can provide a rich content of carbs, protein and omega-3 fatty acids, all conducive to promoting energy. The plant-based proteins and omega-3’s will contribute to storing energy and promote cell function in the body. The high fiber and protein content contained in seeds will increase your regularity and ensure you consistently use nutrients, so you never feel sluggish.
Fish such as salmon and tuna are important to have in your diet due to their rich content of protein, vitamin B12 and omega-3 fatty acids. According to to the Journal Oxidative Medicine and Cellular Longevity, Omega-3’s offer many benefits to the body, including improving sleep, increasing metabolism and fighting many diseases that afflict the body and mind. Fish rich with fatty acids have also been shown to fight depressive disorders which are responsible for symptoms of sadness, fatigue, disinterest and inactivity.
Nuts are easy to snack on and packed with healthy fats and protein to provide your body with energy. Their high fiber and carb content allows your body to use this energy at a slow and constant pace throughout the day. Enjoy a portable snack of almonds, peanuts, cashews or walnuts to give your body a high content of iron and vitamins B and E to fight fatigue and enhance energy levels.
9. Sweet potato
The large amounts of fiber and complex carbohydrates found in sweet potato make it good for regulating your digestive system so your body can process vitamins, minerals and nutrients at a consistent pace throughout the day—meaning no afternoon crash. Sweet potato also has high amounts of vitamin A to promote all organ functions in the body and manganese, which helps your body process nutrients for energy. Enjoy tasty sweet potato to help your body source and process energy from food all day long.
The vital component of all life, water is necessary for every function of the brain and body. Not drinking enough water causes dehydration that will halt your body’s abilities and cause symptoms of tiredness, hunger and sluggishness. Make sure to start the day with a tall glass of water and drink it regularly throughout to ensure all your organs perform properly for optimal energy and efficiency each day.