High-energy foods -
One of the benefits of brown rice may be that it retains much of the fiber from the husk. The husk is not there in white rice, which may cause the body to absorb the carbohydrate content quickly.
This may lead to a spike and then a crash in energy levels. By having the husk, brown rice may help slow the digestion of these carbohydrates, therefore, releasing energy more slowly.
Whether roasted soybeans or young edamame beans in the pod, soybeans contain protein with a wide variety of amino acids, as well as magnesium and potassium , according to the USDA. Lentils are a relatively cheap form of protein and fiber, which may make them a great option for people on a budget.
The USDA note that 1 cup of lentils contains about 18 g of protein, 40 g of carbs, 15 g of fiber, and less than 4 g of sugar. The fiber may help to manage the digestion of the carbs, keeping the body full and providing a source of sustained energy.
Many nuts contain a blend of protein, fats, and some carbohydrates to provide energy throughout the day. Nuts are typically also rich sources of vitamins and minerals such as magnesium, calcium , or phosphorous.
Nuts are usually high in essential fatty acids. As a study in the Journal of Parenteral and Enteral Nutrition notes, these fatty acids may help reduce inflammation, which may also reduce fatigue.
Peanut butter is typically rich in protein, fats, and fiber, and may help a person feel full for longer after eating it.
This may cut the need for constant snacking, which may also leave a person feeling drained as their body has to digest continuously. Many seeds, such as pumpkin seeds, chia seeds, and flax seeds, are rich sources of fatty acids and fiber, which may translate to more energy. Seeds are also easy to carry and make a great addition to a quick trail mix.
Water is the most crucial energizing ingredient on this list. Water is vital for every cell in the body to work correctly. While most people think of dehydration as an extreme scenario, the body may become partially dehydrated if a person goes all morning without water.
Maintaining energy can be as simple as carrying a water bottle around and sipping it throughout the day to stay properly hydrated. Coffee is a recognizable energy booster. The caffeine in coffee makes the body and mind feel alert and may make people more productive.
Coffee also contains antioxidants called polyphenols, which may reduce oxidative stress in the cells and help the body function better.
Coffee is a stimulant, however, so people should consume it in moderation. Too much coffee may lead to energy loss as the body withdraws from the caffeine. Green tea still contains small amounts of caffeine, but it also has compounds that may help reduce oxidative stress and inflammation in the body.
The result may be a smoother transition than coffee to a more awake and energetic state. Yerba maté is a drink native to South America. Drinking the herb as a tea provides the body with similar stimulating effects as tea or coffee.
Yerba maté contains many active nutrients, antioxidants, and amino acids. People who drink yerba maté say it provides a much smoother form of energy by comparison to the jolt of energy from coffee.
As a study in the journal Nutrients notes, yerba maté may also improve mood and help people feel full, even after exercise, which may be helpful for those looking to lose weight while maintaining their energy levels.
While most foods provide energy, the ones above focus on sustained energy. Foods to try to avoid may include:. While this list is not exhaustive, the idea behind finding energy boosting foods is to consume a varied, balanced diet.
Vitamins, fiber, fats, and proteins are all essential for energy, but it is crucial to find a balance between them. People should try to choose a varied diet containing many different, nutritious foods that give the body sustained energy.
Some foods can benefit a person's liver health. Learn more about the best food and drink options here and what options to avoid to benefit the liver. Some research suggests that certain dietary changes could help some people with diverticulitis. Find out what foods to eat and avoid.
There are many ways to improve cardiac health, and watching what we eat is one of the most important. Here, we provide details of 16 heart-healthy…. Recent research suggests that following the Atlantic diet, which is similar to the Mediterranean diet, may help prevent metabolic syndrome and other….
A new study showed that a Mediterranean or MIND diet improved women's cognitive health during midlife. The study of twins found that those….
My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us.
Medical News Today. Health Conditions Health Products Discover Tools Connect. What are the best foods to eat for energy? Medically reviewed by Katherine Marengo LDN, R.
Fruits Animal products Vegetables Grains Beans and legumes Drinks Foods to avoid Takeaway All foods give a person energy, but how they affect the body can vary greatly.
Share on Pinterest Bananas are rich in potassium. Animal products. Share on Pinterest Salmon contains omega-3 fatty acids, which may improve brain function and reduce fatigue.
Beans and legumes. Share on Pinterest Lentils are an excellent source of protein and fiber. Foods to avoid. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.
We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
Share this article. Latest news Ovarian tissue freezing may help delay, and even prevent menopause. RSV vaccine errors in babies, pregnant people: Should you be worried? How gastric bypass surgery can help with type 2 diabetes remission. Atlantic diet may help prevent metabolic syndrome.
Beef is a significant source of essential amino acids your body must get through your diet. Amino acids are the basic building blocks of protein your body uses to make energy. Studies show that foods containing all the essential amino acids do a better job of leaving you satisfied after eating than foods with fewer amino acids.
Post-meal satiety is good to ward off hunger and keep your energy levels up. In addition, beef is jam-packed with vitamin B12, which may boost energy in those who are deficient. Chickpeas are small beans that are mighty in energy.
A review of studies also determined that eating beans may help improve blood sugar control, which can positively affect vitality. The vibrant-colored starchy vegetable is loaded with nutrition to help keep you fueled. Not only are sweet potatoes full of energy-sustaining complex carbohydrates, but they also include other energy nutrients, including biotin.
Research tells us that sweet potatoes have antioxidants responsible for their rich pigment. Preventing low energy levels means getting good nutrition and avoiding vitamin deficiencies.
Vitamin B12 is linked to weakness and fatigue, common signs of reduced energy levels. A medium egg also offers five grams of satisfying protein.
Scramble a medium egg in a sauté pan with cauliflower rice, or enjoy it over a slice of wheat toast to help keep your energy lifted. A study of adults found that those supplemented with vitamin C experienced increased attention and improved fatigue compared to those receiving a placebo.
Lentils are tiny legumes that come in several colors. Iron carries oxygen to your brain and muscles to keep you focused, awake, and alert, so avoiding deficiency is important. A review of 18 studies found an association between iron supplementation and lower reports of fatigue in iron-deficient adults.
Oats are whole grain and a primary source of complex carbohydrates, including fiber, a nutrient vital for digestive health and helps stabilize your blood sugar levels. Fiber is fermented by gut bacteria, producing short-chain fatty acids SCFA.
SCFA are used as energy. Furthermore, oats contain magnesium, a significant mineral deeply involved in helping your body produce energy. Every energy molecule in your body binds itself to magnesium. A study of adults tested the effects of an oat fiber called beta-glucan on fatigue. Compared to the people in the control group, the receiving oat beta-glucan reported less severe and less common fatigue after four weeks, though the results were not statistically significant.
Oat beta-glucan also improved exercise in a study of rats, suggesting that it had anti-fatigue effects. To enjoy more oats, blend them into a yogurt smoothie or bake them into whole grain muffins for a quick energy-boosting snack.
Blueberries contain anthocyanins, which are antioxidants that give blueberries their deep, dark color. Eating blueberries may help sustain your energy levels because they are packed with good quality carbs and because anthocyanins help fight inflammation.
A study of adult women found that anthocyanins lowered inflammation markers such as C-reactive protein CRP. Your liver produces CRP in high levels during inflammation. The pink fatty fish is a popular source of heart-healthy omegafats.
Matcha green tea comes from Japanese tea leaves ground into a fine powder. One study states ECCG may slow the release of glucose into the digestive tract, creating a steady release of energy versus a rapid spike. You can mix matcha with water, coffee, or your favorite smoothie recipe without much effort to power up your day.
Greek yogurt is a rich source of energy that can satiate any appetite. A study of fifteen adult women eating Greek yogurt with 24 grams of protein experienced less hunger and more fullness, showing a satiating effect. High protein foods can thwart hunger and sustain energy for extended periods, compared to lower protein foods.
If you needed any more excuses to indulge in dark chocolate, look no further. A study found that dark chocolate has cocoa polyphenols that release nitric oxide, allowing the widening of blood vessels.
When blood vessels can widen, more oxygen and nutrients can flow, potentially allowing for more alertness. Ultimately, no one food is a "miracle" for energy, but eating a balanced combination of protein, fat and healthy natural carbs keeps your energy levels up by providing vitamins and minerals.
Gaby is a full-time freelance writer, specializing in evidence-based health, nutrition, and wellness articles, as well as creating engaging content for health brands. Her clients have been Healthline, Ovia Health, Happiest Baby, Once Upon a Farm, EatingWell, and more.
She's very passionate about reproductive and family health. Dive into why resolutions fail and what you can do to improve your chances in this article. The kidneys are your body's waste management system. Make sure they're doing their job properly with these rules for kidney health.
Download App. Home How it works Aware membership Locations Medical Standards Magazine Gift Aware. Get the Aware app. Published on September 10, Updated on August 8, min read.
Written by Gabrielle McPherson, MS, RDN, LDN. Medically Reviewed by Dr. Klaus Schmidt-Thomé. What are biomarkers? How does food affect my energy levels? Protein Protein helps sustain your energy levels by keeping your blood sugar levels from spiking too quickly, allowing them to remain stable.
Fat Fats are the third major component of foods and another energy source. Vitamins and minerals Vitamins and minerals are typically found in various foods and have a long list of functions that benefit your health.
The bottom line Ultimately, no one food is a "miracle" for energy, but eating a balanced combination of protein, fat and healthy natural carbs keeps your energy levels up by providing vitamins and minerals.
Fuel up on iron-rich foods like lentils and beef.
Tired of feeling High-energy foods Learn how foos combat low energy Vitamin B and mood a balanced diet. IHgh-energy often look for the Lower cholesterol for better blood flow product that voods to give us High-energy foods goods of energy we depend on to get us through our day. Busy schedules, stress levels, lack of exercise or sleep, and nutritional habits greatly affect our vitality. But there are better ways to keep the motor running and nourish your body for long-term health. One solution is to fuel your body with the nutrients it needs to stay energized throughout the day.
0 thoughts on “High-energy foods”