Best Energy Food List
With our busy lives today we all need to stay energized to cope with the high demands or our jobs, our families and our social lives. Instead of consuming three huge meals a day that can make you lethargic, try eating lighter and more frequent meals. That way you can ward off fatigue and hunger pains and keep your metabolism in high gear. Enjoying foods that are high-energy can also give you that little boost when you need it.
Here is a suggested list of the top energy foods:
Red Bull: Here is a convenient energy drink that may replace coffee for you. Many claim that Red Bull significantly boosted both their physical and mental energy. Others swear that it helps them control their food cravings (there is a sugar free formula which has 10 calories and 0 fat grams). Providing you are not affected negatively by caffeine, you can give it a whirl.
Almonds: Grab a small handful of almonds (about 22 pieces) to maintain your energy. Super-nutritious, they are high in protein, fibre, calcium, magnesium, potassium, vitamin E, and other antioxidants. Almonds help prevent osteoporosis and they regulate blood pressure.
Yogurt: Eight ounces of yogurt provides a bunch of B vitamins, which help the body convert other nutrients into energy. This energy food also is a fabulous source of potassium, an important mineral for energy, and even supplies a dose of power protein. The active cultures in yogurt will bolster your energy as they tune-up your immune system. And yogurt is especially helpful to women. This energy food helps to protect you against yeast infections and the American Journal of Obstetrics and Gynecology reports that the calcium in yogurt significantly decreases fatigue and 14 other symptoms of PMS. It is best to go with low-fat plain yogurt as the flavored ones usually have too much sugar. To make yogurt more interesting and nutritious, add fresh berries, dried fruit or trail mix. The added fibre is digested slowly, and this will cause the energizing effect to last longer.
Bran Muffin: A medium-sized bran muffin is a wonderful source of magnesium, a mineral your body uses to change carbohydrates into energy. And this energy food has plenty of complex carbohydrates to convert so the energy lasts a long, long time. Just be sure to stay away from those monstrous jumbo bran muffins found at your local grocery store, which are packed with lots of fat.
Hard-Boiled Eggs: Egg whites are an amazing source of protein, which will supply you with a steady stream of energy. The egg yolk adds an extra dose of B vitamins, which give this energy food the ability to put a little more “pep in your step”. To make a hard-boiled egg more exciting, add mustard or a dash of salt and pepper for flavour.
Peanut Butter: Peanut butter is loaded with protein and magnesium (be sure to buy the low-sugar, organic variety). A tablespoon will give you maximum benefits. Spread it on celery sticks or bananas for extra nutritional power. Blend it with a banana, two tablespoons of wheat germ and two cups of skim milk. Wow!
Trail Mix: Trail mix is brimming with iron, complex carbs, proteins, and natural sugars - found in its dried fruit, nuts and seeds. Find a low-fat, low-sodium variety of this energy food that you like or make one yourself with a low-sugar whole grain cereal (like Cheerios), and a handful of dried fruit, nuts and perhaps some pumpkin seeds.
Orange Juice: A recent clinical study found that people who drink at least 400 mg of of orange juice daily, feel the least amount of fatigue. Orange juice is one of the planet’s best and most delectable sources of Vitamin C. A large glass will give you about 200% of the recommended daily allowance of this nutrient. Drink your nourishing orange juice with a bit of protein on the side, such as a teaspoon of peanut butter, to slow down the digestion of simple carbohydrates. This will prolong your surge of energy and make you feel great.
Manhattan Clam Chowder: The shellfish in this delicious soup contain a veritable cornucopia of energizing vitamins and minerals, especially iron. One cup of this yummy soup provides up to 252% of the Recommended Daily Allowance for iron. And you’ll even get a healthy dose of vitamin C, which aids your body in absorbing the iron. The iron will help transport oxygen to your cells, which will ward off fatigue. And there is yet another benefit - you will also get up to 4000% of the Recommended Daily Allowance for vitamin B-12. A deficiency of this vitamin has been linked to low energy levels. Plus, the broth is primarily made of tomatoes. The tomatoes in this energy food contain lycopene, which is an antioxidant that is very powerful in its ability to help you feel alert.
Beans: For extreme amounts of energy, women should get at least 1900 mg of potassium daily. Can you believe that just one cup of beans or lentils provides more than half of that amount. In addition, this energy food is a magnificent source of complex carbohydrates. These are the best fuel for your body because they break down slower than simple carbohydrates (found in white sugar and flour products) and therefore your blood-sugar level can remain steady and your energy level can stay soaring. Indulge as often as possible in bean or lentil soups, or toss kidney beans into your pasta sauce.
Pumpkin Seeds: A 2.5 oz packet of this delicious, crunchy snack will provide you with over 400 mg of magnesium. According to studies, this amount can decrease fatigue by up to 89%. The reason behind the miracle: magnesium helps convert food into energy. Pumpkin seeds are also full of iron which nourishes your cells with oxygen. For a yummy, nutritious snack, mix pumpkin seeds with raisins, nuts, or trail mix.
Watermelon: Watermelon is a sensational, refreshing source of 4 great fatigue- fighters: Vitamin C, lycopene, iron and potassium. As its name suggests, watermelon is also a great source of water. While you should get at least 8 (8 oz) glasses of water a day, water from fruits will hydrate you even more, giving your cells greater functionality.
Lean Roast Beef: Zinc is a fatigue-fighting miracle nutrient. Studies show that zinc is critical for at least 80 body reactions that increase energy levels. Zinc even helps to get rid of fatigue-inducing carbon dioxide from muscle tissue. Zinc also keeps your mind alert and prevents feelings of sluggishness. Just 4 oz of lean roast beef packs 12 mg of zinc and is therefore one of its greatest sources. Try a whole-wheat pita with 4 oz of lean roast beef, tomato slices and a bit of mustard. Yum!
Peanut Buttered Apple: Spread one tablespoon of peanut butter on sliced apple for a flavourful, highly nutritious snack. You already know that peanut butter is an excellent source of protein. But what you may not know is that it contains the amino acid tyrosine, which helps you stay attentive and helps you concentrate. The apple also helps the energizing effect by nourishing your body with its main source of fuel- carbohydrates.
High Protein Energy Bars: Energy bar consumers must heed this warning: Some of the bars on the market do not increase your energy, but cause fatigue with their high sugar content. You should instead buy a bar that gets at least 40% of its calories from protein. These particular bars actually do boost your energy and contain almost the same amount of many vitamins and minerals as a multivitamin. The best brands: Ironman PR, Balance, and Zone Perfect. These energy foods are portable and convenient.
Kashi Cereal with Fruit: Eat your kashi cereal with ½ cup low-fat milk and sliced fruit, like a pear or banana or berries. This concoction is great for breakfast or as a snack and is high in fibre. When you don’t get your daily dose of fibre, your body is slow and you feel groggy. Maintain your high energy level by eating high-fibre cereals often.
Energy Smoothie: Not feeling so perky today? Combine one cup of skim milk, low-fat yogurt, berries, ice cubes and a dash of cinnamon. This delicious blend of carbs, vitamins and protein will revitalize your body and restore your zest.
Cheerios with Fresh Fruit: Cheerios is a magnificent source of niacin, which aids the body in processing carbohydrates to produce energy. And adding fruit and milk transforms this breakfast or snack into a nutrition powerhouse.
Handful of Soy Nuts: Soy nuts contain omega-3 fatty acids, which are great for your circulatory system. Additionally, this delicious snack may help increase awareness and agility and may even fight depression.
A Cup of Berries: Berries are bursting with nutrients and antioxidants. Sweet and delicious, this energy food has a high-water content, which means it will keep you hydrated and thus, energized.
Peppermint Patties: Peppermint has been shown to temporarily stimulate memory and boost mental awareness. Students given mints before a standardized test perform better than those who are not given mints. And mints are great for fresh breath, which boosts your confidence and comfort level. What a delicious, satisfying way to get an energy boost.
Cocoa: Cocoa has been shown to contain chemical ingredients that help you stay alert by increasing activity in certain parts of the brain. It also has been shown to inspire feelings of happiness when mixed with sugar and fat. But you must do chocolate in moderation. Two Hershey’s Kisses is enough! You can also dip 4 strawberries into 1 oz of melted dark chocolate for a delicious, nutritious energy food snack.
