We are living in a fast world where we need fast food because we have no time to have a sit-down dinner with the family and have nutritious and hygienic, home cooked food for energy. This is one of the reasons why restaurant food is considered tasty and aromatic.
These health issues are called lifestyle diseases which is a combination of wrong food choices and a sedentary life. Among the diseases is being overweight, diabetes, cardiac problems, cholesterol, etc.
Our lives are so packed with long hours at the office that there is no room for any kind of physical activity. This not only affects our physical condition it also takes a toll on our mental state. Let’s have a look at some food that can provide us with the necessary nutrition and energy:
1. Bananas for Energy
Bananas are considered to be one of the best foods for energy. They contain complex carbs, potassium and vitamins B6. These help to boost your energy levels.
2. Milk for Energy
Milk is a universal drink that is suitable for all age groups. It has calcium that builds strong bones. It contains proteins, fats, sugar, vitamins and minerals.
3. Brown Rice for Energy
Brown rice is more nutritious than white rice. White rice is “polished” which removes most of the fibre, vitamins and minerals. Brown rice has enzymes that break down carbs and proteins to generate energy. It regulates blood sugar levels and promotes sustained energy level that lasts throughout the day.
4. Sweet Potato for Energy
Sweet Potato provides extended periods of energy. Apart from fibre and complex carbohydrates, it also contains Vitamin A and C, which is an immunity booster as well. One cup (100 grams) of sweet potatoes can contain as much as 25 grams of complex carbs, 3.1 grams of fibre and 25% of the RDI and a massive 564% of the RDI for Vitamin A.
5. Coffee for Energy
Coffee is an energy booster and lowers the risk of type 2 diabetes. It reduces the risk of Alzheimer, Dementia and Parkinson’s disease.
6. Eggs for Energy
Most of us start the day with eggs for breakfast. These are protein rich and have healthy fats, which keeps the blood sugar level stable. The energy from eggs will probably keep you going for at least three to four hours. Eggs are versatile and can be eaten as a snack any time of the day.
7. Apples for Energy
There is an old saying – an apple a day keeps the doctor away! Apples are one of the most popular fruits around the world. It has natural sugars, fibres, and a high anti-oxidant content. It is also good for the skin.
8. Water for Energy
Water accounts for about 70% of the human body. Enough water should be consumed to maintain the level of water in the body. Dehydration can cause you to wilt and lethargic. Your energy levels will go down, and you may feel dizzy and disoriented. It is important to hydrate yourself with water at regular interval. If water is not available, then you can have juicy fruits like watermelon, oranges etc.
9. Dark Chocolate for Energy
Whenever you need a chocolate fix, go for dark chocolate, which has a cacao content of 75% or more. These chocolates have flavanols and can give you enough boost to last you through the day.
10. Oat meal for Energy
Oat meal gives you sustained energy throughout the day. It is also rich in vitamins and minerals, which helps in producing energy. Apples contain vitamin B, iron and manganese.
11. Yoghurt for Energy
Yoghurt can be eaten with your meals or as a snack any time of the day. Yoghurt is packed with proteins which is a ready-to-use energy food.
12. Hummus for Energy
Hummus is a popular Arabic dip for pita bread. It is made from chickpeas, sesame seed paste, oil and a dash of lemon. It is a good source of protein and carbohydrates. Also, sesame oil contains healthy fats. It slows down the absorption, which in turn stabilizes the blood sugar spikes
13. Lentils for Energy
Lentils are rich in carb and fibre. Lentils also contain folate, manganese, zinc and iron – these are essential for producing energy.
14. Avocados for Energy
Avocado contains fibre and healthy fats. Both take longer to digest than simple carbohydrates and keep your energy level for a longer time.
15. Oranges for Energy
Oranges are known for their vitamin C content. Oranges also contain anti-oxidants and help to decrease muscle stress, especially after a workout.
16. Strawberries for Energy
Strawberries contain fibre and sugars, which enhances your energy levels. It helps in fighting inflammation, helps fight fatigue and boosts your energy level.
17. Seeds for Energy
Seeds like chia seeds, flax seeds and pumpkin seed are excellent sources of energy. Fibres aid in digestion and helps in reducing inflammation and fatigue.
18. Beans for Energy
They are rich in nutrients and a source of energy. Beans contain carbs, fibre and protein. It contains antioxidants that reduce inflammation and enhances energy.
19. Green Tea for Energy
Green is a powerful anti-oxidant that reduces stress and inflammation. It has L-theanine , which increases your energy level. Green tea also reduces fatigue and is ideal as an after-workout drink.
20. Nuts for Energy
Nuts like almonds, cashew, walnuts are power packed with nutrients that provide high energy. Nuts also contain vitamins and minerals like Vitamin E, Iron, Vitamin B and manganese, which produces more energy and decreases tiredness.
21. Popcorn for Energy
Popcorn is not only a snack; it has low calories and is an excellent energy source.
22. Beets for Energy
It was recently found that beets improve energy and is the best food to increase stamina. The antioxidant in beet enhances blood flow. The Nitrates improve the quality of blood and is recommended for athletes who have to be in top condition. Beets are also packed with carbs, sugar and fibre for a sustained boost.
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23. Leafy Green Vegetables for Energy
Leafy green vegetables are the right food for health. Leafy vegetables like spinach and kale are not only nutritious they are energy boosters. They contain iron, calcium, magnesium, potassium, and vitamins A, C, E, and K. Additionally, they’re packed with folic acid, fibre, and antioxidants. These vegetables is a must for iron deficiency.
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24. Tomatoes for Energy
Tomatoes loaded with nutrients like potassium and Vitamin C. Tomatoes are technically fruits. They are generally used for cooking and salads.
25. Salmon for Energy
Seafoods are healthy food and rich in nutrients. Salmon is considered as one of the best fishes. It is Omega-3 fatty acids, Vitamin D and iodine.
26. Extra Virgin Olive Oil for Energy
It is the healthiest vegetable oil as it contains heart friendly mono-saturated fats, which are very high in anti-oxidants. It is a healthy food option for your daily cooking.
27. Quinoa for Energy
This high protein, dietary fibre food is loaded with numerous essential minerals and vitamins like magnesium, manganese and folate, that can do wonders to your body. Although it is high in carbs, it has a low glycaemic index.
Summing It Up
Eating the right food combined with regular physical activity is the key to a good healthy life. A balanced diet increases your immunity which helps you in turn, to fight diseases. We have accepted high energy, fats, sugar and salt in our daily diet. Regular consumption of these will harm you in the long run. It is safe eat fruits, vegetables and whole grains. Avoid processed or canned food for energy as it contains preservatives. It is not how much you eat – it is what you eat that counts!!
Must Read: Best Foods That Boost Your Immune System: Fifteen Of Them!
