If you are ever feeling extremely tired and sleepy all the time, this could be a sign of low energy levels inside your body.
In my previous blog, we discussed a bit about tips to follow if you need more energy naturally.
How about food that goes into your body? What are the 6 incredible foods that boost energy quickly?
We’ll go straight to the point to find out.
What Fruits Can Help To Gain More Energy Naturally?
My top picks are these three fruits that you can find at any grocery store.
They are especially great sources of potassium minerals which are important in the production of energy by the red blood cells in the body.
1. Bananas are my favorite tropical fruits and are a super healthy source of Potassium, Fiber, antioxidants, and vitamins B6 & C.
A medium-sized banana (115g) gives you Calories 89, Proteins 1.1g, Carbs 23g, Fiber 2.6g, Water 75%, and Potassium 375mg.
As it is high in potassium and antioxidants, banana helps in regulating normal blood pressure and good heart health.
Very good for the digestive system as banana (especially the unripe ones) contains a good amount of resistant starch and pectin. These dietary fibers are vital for supporting the growth of good gut bacteria.
2. Coconut water. Yeah, it’s true as this tropical fruit water contains Phosphorus, Potassium, Magnesium, Calcium, and Sodium – all of which are important electrolytes elements for the body.
Didn’t you notice each time you sip on the coconut ice water during hot summertime, your body feels always refreshed instantly?
3. Oranges are great sources of vitamins, minerals, and antioxidants. These citrus fruit groups are essential sources of beta-carotene and antioxidants vital for preventing diseases such as cancer.
Don’t forget, besides giving you vitamin C, Beta carotene, and other nutrients, it has potassium minerals needed to help your body replenish the electrolytes.
Oranges are also a good source of soluble fiber helping to reduce the bad LDL cholesterol. An average orange (140g) gives you vitamin C 83g, Protein 1.3g, Carbs 15 – 17g, Fiber 2.8g, Calcium 60mg, Potassium 232mg, Beta carotene 302ug.
Try These 6 Foods That Help To Boost Energy Quickly
These 6 food are a great help if you need more energy faster.
At the same time also, ensure that you always stay hydrated, especially after your workout routine. Your body needs to replenish these electrolytes all the time.
1. Spinach is a green plant loaded with antioxidants and tons of nutrients such as vitamins A & C, Iron, Magnesium, and Potassium.
Putting spinach in your regular diet may help to improve eyes sight, prevent potential cancer, reduce your stress, (#Ad)improve digestion, prevent constipation, and control blood pressure levels.
Over 90% of raw spinach (100g) contents are water, Calories 23, Proteins 2.9g, Carbs 3.6g, Fiber 1.6g, Magnesium 93mg, and, high Potassium 460mg.
2. Salmon fish is high in vitamin B, Omega-3 fatty acid, and protein which helps to boost energy. Omega-3 is an important fatty acid for cardiovascular health.
3. Eggs. In the past, people have many misconceptions about the unhealthy (#Ad)eating of eggs. The fact is an egg has less than 100 calories, is a good source of protein, and contains mostly saturated fat in the non-cholesterol diet.
Great diet to boost energy quickly to start your day. One large size egg (50g) gives you Cholesterol 186mg, Protein 6.3g, carbs 0.4g, and Fatty acids (monounsaturated) 1.83g.
4. Low-fat Greek yogurt. We know this type of yogurt is high in protein. Just add a small teaspoon of natural honey into a half cup of Greek yogurt, the taste is like having an afternoon dessert! Or you can add a teaspoon of unsalted sunflower seeds to it too.
A 100g serving of Greek yogurt gives you Cholesterol 10mg, Protein close to 10g, Carbs 3.9g, Sugars 3.6g, Trans fat 0.1g, and Calcium 115mg. It is a quick energy booster for starting your workout.
5. Seeds from sunflower, chia, hemp, or pumpkins are great sources to boost up the extra energy needed. Not only that, they are high-protein, healthy fats content, and low-carb energy builders you can easily find and inexpensive too.
6. Cooked sweet potatoes. A 100g of boiled potatoes with skin is high in Carbs 20g (mostly in the form of starch), Protein 1.9g, a combination of simple sugar Glucose, Sucrose, Fructose 0.9g, Fiber 1.8g, almost no Fat 0.1g, Calories 87, Water 77%.
Sweet potatoes like bananas are also high in natural electrolytes source – potassium. To me, I chose bananas over sweet potatoes although I like sweet potatoes’ starchy content, thanks to their complex carbs and nutrients.
Which Are The Recommended Good Energy Drinks?
Firstly, take into consideration the caffeine, amino acids, or any vitamin content in these drinks.
A lot of these energy drinks have too high sugar content in them and we are all aware of the risks of taking high sugar into our bodies in long term.
The high content of caffeine substance in any drinks also poses health risks such as insomnia or anxiety which can affect our sleep quality. Noting the US FDA recommended daily intake of caffeine should not exceed 400mg!
Energy drinks that have nutrients such as B-group vitamins are important in helping to turn the food you’ve eaten into energy. However, consuming them in excess quantity also poses health risks.
If you think you need energy drinks, try the Red Bull brand which is sugar-free and the most popular energy drink around. It has less than 100mg of caffeine content. Choose the sugar-free version with zero sugar content.
Monster zero-ultra is not bad too. It has less than 200mg caffeine content and, is calories and sugar-free.
If you like powder type, try Reize or ZipFizz which is sugar-free and contains 100mg or less caffeine, and a considerable amount of vitamin B in it.
What Are The Possible Side Effects of Energy Drinks?
Some energy drinks especially high in sugar content can lead to weight gain and diabetes issues if taken in excess. Sugar is the main ingredient in making these energy drinks as it can act as a quick energy booster.
Besides, relying too much on energy drinks may cause symptoms of sleepless nights due to the caffeine content. An overdosage of caffeine is not healthy for the brain in long term and could lead to anxiety and (#Ad)insomnia.
You can substitute energy drinks with green tea although I understand not many people are into this tea.
Noting that green tea has lower caffeine content than energy drinks. An 8-ounce (230ml) of brewed green tea gives you around 30 – 50mg of caffeine compared with energy drinks with 70 – 80mg of caffeine of that same amount.
Which Vitamin Deficiencies Make You Always Tired?
Vitamin B12 is the best-considered nutrient for boosting your energy quickly by converting a diet rich in fat and protein into energy. This nutrient is also essential for the nervous system and red blood cell production in your body to perform normally.
Lack of vitamin B12 can lead to feeling weak and tired easily all the time due to the low production of red blood cells needed to transport oxygen within the body.
Ensure that you are having an adequate intake of this vitamin in your diet such as eggs, fish, chicken, vegetables, fortified cereal, yogurt, or low-fat milk.
What about vitamin C?
We know that this mineral is vital in boosting our body’s immune system and protecting our skin and hair too. Besides, do you know having vitamin C in your diet is also important in the absorption of iron minerals that is related to the functioning of red blood cells? Lack of vitamin C can lead to low energy levels causing fatigue and tiredness.
Many citrus fruits are rich in vitamin C and I’m sure you know which are they, don’t you?
Another important mineral some people may overlook is vitamin D or sunshine vitamin which our body can produce when the sun hits our skin.
This nutrient is essential for our gut to absorb calcium which is important for stronger and healthy bones, reducing inflammation, healthy cells growing, and boosting the immune system.
Vitamin D can be found naturally in egg yolks; fatty fishes like salmon, tuna, or mackerel; cheese; leafy greens such as spinach and kale.
Can Exercise Help You To Increase Vitamin B12?
According to a report published by the National Center for Biotechnology Information (NCBI), exercising moderately on regular basis can help to increase the vitamin B12 level.
On top of exercise, adjusting your regular diet is also vital in curbing vitamin B12 deficiency by having fish, meat, vegetables, seafood, or dairy products in your diet.
Additionally, you can take health supplements as the next option to complement your diet adjustment. Speak with your doctor too for more advice.
My Final Conclusion: These 6 Incredible Foods That Boost Energy Quickly
Having low energy levels are considered common due to our active lifestyles.
However, if not treated can lead to more serious underlying health issues such as extreme fatigue and tiredness and can affect your daily activities and overall health in the longer term.
Try to adjust your regular diet with food sources high in vitamin B12, D, and C to boost your energy levels effectively. Do more regular exercises at home in the morning or evening, or whenever you have time.
Remember to always stay hydrated for your body to get replenished all the time.
Do leave me a comment below if you have and I will speed back within 24 hours.
As always, to your awesome Home Fitness success!
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