It seems that just about all of us could do with a few extra hours in the day to accomplish all of the things we’d like to, but seeing as that isn’t possible, a lot of us rely on things like coffee and energy drinks to get us through the day. Some, dangerously enough, even rely on “study drugs” to get things done. Ultimately, however, well balanced nutrition is the safest and surest way to enjoy sustained energy on a daily basis. Here is a look at ten foods that are proven to give you more energy for your every day.
The açai berry is an incredibly healthy berry found in the rainforests of the Amazon. According to this article, the açai berry will give you increased energy levels, not to mention help detox the body and promote weight loss when enjoyed as part of a healthy diet. Açai berries are also rich in antioxidants, which help neutralize free radicals and slow symptoms of aging (such as skin degradation and joint pain). They also make a great snack when dried! Just remember that dried fruit isn’t always the best option for your teeth, as this article warns, even though it’s healthy for your body.
Studies have shown that people who exhibit low magnesium levels tire more quickly during exercise. The reason? Magnesium helps your body convert food into energy. Fortunately, almonds are rich in magnesium. So if you consider yourself an athlete in any way, shape, or form, almonds should be on the top of your daily snack list. Almonds also happen to be rich in B vitamins, which also play a role in converting food into energy.
Apples are rich in fiber and therefore take longer to digest. Ultimately, this means that they’ll offer you more sustained energy than many other fruits will.
Bananas are rich in both carbs (fructose, glucose, and sucrose) and fiber, making them the perfect snack for a quick boost of energy. They also contain B vitamins and potassium, which promote sustained energy and muscle function. Pair some banana slices with peanut butter, which is rich in protein, for a snack that will keep you feeling satisfied until your next meal.
Brown rice happens to be rich in manganese, which helps your body produce energy from protein and carbs. Therefore, brown rice serves as a wonderful complement to all of the other carb and protein rich foods in your diet. It’s versatile, too—serve it warm with your favorite lean protein, or serve it cold with honey and fresh fruit for a sweeter treat.
Chia seeds may be tiny, but they are mighty when it comes to boosting energy. They contain a healthy ratio of protein, fat, and fiber that helps satisfy hunger and stabilize blood sugar and energy levels throughout the day. Toss a spoonful of chia seeds in your morning oatmeal, yogurt, or smoothie for an energy boost at the start of your day.
Whether you prefer peanut butter, almond butter, or some other type of nut butter, you can rest assured that just a small serving of your favorite nut butter will go a long way in helping you feel energized. Natural nut butters tend to be rich in healthy fats, protein, and fiber, which together help stabilize blood sugar levels and help stave off hunger. Just be sure to avoid nut butters that contain added sugars.
Oats are especially rich in fiber and are also, of course, rich in carbs. This makes oatmeal an excellent snack or meal that will keep you energized for hours on end.
No, we’re not talking about movie theater style popcorn here—we’re talking about good old fashioned air popped popcorn. Air popped popcorn is a whole grain carb that also happens to be low in calories, making it an excellent snack alternative if you’re used to munching on chips or crackers. These whole grain carbs are rich in fiber, meaning they will stabilize blood sugar levels and keep you feeling energized longer. Air popped popcorn is best seasoned with herbs and spices for maximum health benefits.
Speaking of grains that give you energy, quinoa is actually packed with more protein than any other grain. The folate, magnesium, phosphorus and manganese in quinoa also help contribute to long-lasting energy levels.