Many people associate food with pleasure, but the most important function is to fill us with energy and the nutrients that our body needs to function every day. For this reason, the most vital aspect of any healthy diet, whether for weight loss or not, is consuming calorie-rich and nutritious foods. In this way, we will not need to eat more to feel satiated and ready to face the day.
Our bodies need food to be able to perform at 100% of their capacities. If you feel very tired or feel like you don’t have enough energy to exercise, study, or work, you may need to add ingredients to your diet that will give you an immediate energy boost. We recommend the best foods that give you energy, as well as tips so that you never run out of batteries on a daily basis.
What foods give energy?
How do you know which foods give you energy? All foods, to a greater or lesser extent, provide us with energy to keep all metabolic processes active and to strengthen the body’s systems. However, many of them contain empty calories that lack many of the necessary nutrients for the body, so it is important to maintain a balanced and varied diet.
In general, the foods that are responsible for giving us more energy have proteins, carbohydrates, vitamins and minerals that are vital for the proper functioning of blood, bones and muscles, such as iron and potassium.
For the effects of these foods to be maximized, it is also necessary to reduce the consumption of other foods that impair vitality and defenses, such as sugar, alcohol or caffeine.
Banana
Bananas provide a large amount of potassium, a mineral that helps balance the body’s water and strengthen muscles. In addition, potassium is essential to meet your vital needs, giving you all the energy that the body requires throughout the day. This is one of the best anti-fatigue foods, as exhaustion is often linked to low potassium levels.
Therefore, if you are looking to incorporate foods that give you energy to train, a piece of banana a day will help to maintain a healthy life and to replace the glycogen lost during physical exercise.
Nuts
There are many energy foods, but if you are looking for a really natural snack, nuts are small energy capsules with a high content of nutrients. Nuts provide:
- Fatty acids important for the body.
- Outstanding source of protein.
- Satiating and antioxidant power.
Despite being a product with a high caloric content, it is one of the foods that give immediate energy. Among the multitude of nuts, we recommend the consumption of walnuts, cashews, almonds and pistachios because they contain vitamin E, potassium, iron and Omega-3.
Pipes and seeds
Flax seeds (a vegetable used to obtain oil and flour) and sunflower seeds are rich in Omega 6 and Omega 9. In addition, they contain nutrients that provide energy to the body such as vitamin B, folic acid and iron.
By taking a handful of these pipes and seeds, you will feel less fatigued and you will be consuming some of the best foods that give energy and vitality to the body.
Eggs
One of the foods with the most protein is eggs. Consuming one will give you 30% of the amount you need per day of this macro nutrient, which is responsible for transporting the nutrients through the blood vessels and the proper functioning of the muscles.
Oats
This food is rich in complex carbohydrates and contains phosphorus, calcium, iron and lecithin. Therefore, oats are slow to digest, which helps provide more energy throughout the day.
In addition, its fiber content gives it a great satiating power that helps you eat less and lose weight. It also helps lower cholesterol and balance glucose levels in the body. These last two properties are essential for maintaining brain and nervous system health, so consuming oatmeal improves concentration and is one of the best energy-giving foods to study .
Spinach
Spinach are highly recommended vegetables in sports diets. Containing high levels of potassium, iron and magnesium, it is one of the foods that give you energy for running and exercise. They are also antioxidants and provide vitamin K and B, facilitating digestion and optimal muscle performance.
Spinach is ideal for weight loss, since it contains very few calories, one more reason to add it to your diet.
Garlic
Inulin, a satiating fiber that facilitates the absorption of iron, is found in garlic. That is why this food is important in a diet to prevent fatigue and anemia. In addition, it helps to improve blood circulation and reduce cholesterol levels.
Water
Water is essential to absorb all the nutrients that provide energy. Thus, it is essential that you drink enough so that the foods that give you energy act effectively in the body.
Figs
This food provides a large amount of healthy carbohydrates that are quickly converted into energy. It also contains folic acid and calcium, that is, basic nutrients for strengthening bones. Consuming several units will facilitate the process of muscle recovery.
Pure chocolate
The consumption of chocolate is excellent to maintain physical and mental energy, since it provides iron, magnesium, potassium and vitamins A, B1, B2 and E. In addition, it helps to improve mood and motivation, but it will only be healthy if you eat it pure. If it contains milk, you will be ingesting empty fats and much of its benefits will disappear.
Watercress
Another energy-giving food is watercress. It contains high levels of vitamin C and minerals (especially iodine and iron). The consumption of this vegetable reduces fatigue if you take an approximate amount of 50 to 100 grams raw daily. You can introduce it in dishes as a side or in salads to take advantage of all the benefits of watercress.
Dates
This fruit provides a good dose of energy to the body: 10 units contain 275 calories. In addition, it is rich in vitamin B, trace elements and minerals, contributing to the cellular absorption of sugar and acting as an invigorating food.
Tips for more energy
There are foods that give energy by nature due to the nutrients present in their composition. Still, food is not the only way to increase your vitality. we give you the following tips so that you can always perform at the best level:
- Meditate: the frenetic pace of daily routine prevents you from stopping and reflecting. Take time to think, organize and clarify your ideas. In this way, you will optimize the energy used for each task and reduce stress levels.
- Sleep at night: It seems obvious, but it is more important than you think. Respecting the body’s circadian rhythm helps you have more energy during the day. Taking advantage of the sunlight in the morning is also positive for the body.
- Exercise regularly: making enormous efforts in a timely manner will exhaust you. Muscle recovery will be slower, so it is preferable to do exercises that you can complete most of the week without causing enormous fatigue.
- Maintain a good diet: do not skip any of the daily meals, do not trust your diet exclusively to supplements or believe in the power of ‘super foods’.
- Do not abuse sweets: empty fats and the enormous amount of sugars they contain can be harmful in excess. Also avoid excessive consumption of caffeine, as it sometimes negatively affects energy levels.
- Drink water to stay hydrated– otherwise concentration and physical performance decrease.
