Posted on 06/03/2015 at 12:00 AM by Embria Health Sciences
By Julie Revelant:
Between work demands, family obligations and dealing with everything else on your plate, how’s your energy level? Face it, you’re probably a little sluggish, or perhaps utterly exhausted.
The good news is that there’s a simple recipe for increasing your energy levels, including eating a healthy diet, getting 7 to 9 hours of sleep and doing moderate exercise daily.
But who has the time?
Of all these remedies, the easiest one to fit into your busy schedule just might be to change what you put into your mouth. In fact, what you eat can spell the difference between sustained energy all day or huge energy crashes that lead to quick-fixes like sugar and caffeine which leave you feeling even more depleted.
These 10 foods will help keep you and your immune system operating at full capacity so you can maintain your energy levels all day long.
Getting adequate protein not only fights fatigue, but also keeps you feeling fuller longer. Eggs, by far, are one of the most healthy and delicious ways to get your daily fill. At just 75 calories, one egg has 7 grams of protein, 13 essential vitamins and minerals and antioxidants. Eggs are quick, easy and versatile too. Scramble them for breakfast, make a frittata for dinner or keep hard-boiled eggs on-hand for snacks anytime.
A large citrus fruit that tastes much like a grapefruit without the bitterness, pomelos are packed with potassium, which is both a mineral and an electrolyte, and vitamin C. You can eat pomelos alone, add them to salads or use them in desserts.
3. Whole grains.
To avoid blood sugar crashes and keep hunger at bay, eating whole grains is a great way to get the steady energy your body craves. What’s more, a recent study in the journal BMC Medicine finds that eating whole grains, especially those from cereal may help you live longer.
A nutrient-dense fruit, half of a medium avocado contains 20 percent of the daily value of fiber as well as monounsaturated fat to keep you feeling satisfied. Avocados also contain magnesium, which is vital for energy. Beyond guacamole, try adding sliced avocado to salads, use it as a spread on whole grain toast or add it to smoothies. You can even substitute avocado for butter in certain baking recipes.
5. Coconut oil.
There’s nothing more trendy than coconut oil these days and for good reason. The medium chain fatty acids in coconut oil make it easier for the body to access energy immediately. Although coconut oil is a healthy fat, one tablespoon has 117 calories and 14 grams of fat, so don’t go overboard.
6. Fermented foods.
Sauerkraut, kefir, kimchi and other fermented foods are a great way to support healthy gut function due to the beneficial bacteria derived through the fermentation process. Healthy gut bacteria levels help with proper digestion, boost your immunity and give you energy.
When we’re depleted, our brain feels like it’s in a fog. Salmon contains omega-3 fatty acids, EPA and DHA in particular, which support healthy brain function. Also, three ounces of salmon has 19 grams of protein and vitamin D, which can help boost energy, a study in The Journal of Clinical Endocrinology and Metabolism found. Other good choices include mackerel and herring.
With plenty of protein, fiber and healthy fat to fill you up, nuts give you a ton of energy on-the-go. Brazil nuts in particular are loaded with selenium, which studies show can improve mood; and when you’re happy you feel more energized.
9. Green leafy vegetables.
Green leafy vegetables contain folic acid and the other b vitamins, which help to convert food into fuel to make energy. Low levels of folic acid can lead to anemia and make you feel fatigued. Studies show low folic acid may even lead to depression. Experiment with different varieties like Swiss chard, spinach, broccoli, and kale sprouts to find the types you like the most. These are some of the healthiest foods on the planet, so go crazy!
Sure, water isn’t a food but, staying hydrated throughout the day will ensure you won’t be dragging come 3pm. A good rule of thumb: drink half of your body weight in ounces.
So if you weight 150 pounds, aim for about 75 ounces. So there you have it, the least-likely energy-promoting food list you’ll read all year. What are some foods that you’ve found keep your motor running? Let us know!