20 Foods That Can Give You More Energy best nutrition tips

fitness first house is the fitness and well being startup , fitness first, mental health first, care first,diet first, nutrition first, diet first, exercise first, yoga first ,gym first, health first, online doctors first,workout at home fitness first house offer live fitness classes paid as well as free. It is a fitness consultant startup.We're committed to being your source for expert health and fitness guidance. Come to us in your pursuit of wellness and healthy.

Perhaps not surprisingly, the type and quantity of food you eat play essential roles in determining your energy levels during the day. Even though all foods give you energy, some foods contain nutrients that could help increase your energy levels and maintain your alertness and focus throughout the day. Here’s a list of 20 foods that have been proven to help promote energy levels. 1. Bananas Bananas may be one of the best foods for energy. They’re an excellent source of complex carbs, potassium, and vitamin B6, all of which can help boost your energy levels (1Trusted Source). 2. Fatty fish Fatty fish like salmon and tuna are good sources of protein, fatty acids, and B vitamins, making them great foods to include in your diet. A serving of salmon or tuna provides you the recommended daily amount of omega-3 fatty acids and vitamin B12 (2Trusted Source). Omega-3 fatty acids have been shown to reduce inflammation, which is a common cause of fatigue (3Trusted Source). In fact, some studies determined that taking omega-3 supplements could decrease fatigue, especially in cancer patients and those recovering from cancer (4Trusted Source). Furthermore, vitamin B12 works with folate to produce red blood cells and help iron work better in your body. Optimal levels of red blood cells and iron can reduce fatigue and increase energy (5Trusted Source). 3. Brown rice Brown rice is a very nutritious food. Compared with white rice, it’s less processed and retains more nutritional value in the form of fiber, vitamins, and minerals. One-half cup (50 grams) of brown rice contains 2 grams of fiber and provides a large portion of your recommended daily intake (RDI) of manganese, a mineral that helps enzymes break down carbs and proteins to generate energy (6Trusted Source, 7Trusted Source). Additionally, thanks to its fiber content, brown rice has a low glycemic index. Therefore, it could help regulate blood sugar levels and promote steady energy levels throughout the day. 4. Sweet potatoes Aside from being delicious, sweet potatoes are a nutritious source of energy for those looking for an extra boost. A 1-cup (100-gram) serving of sweet potatoes could pack up to 25 grams of complex carbs, 3.1 grams of fiber, 25% of the RDI for manganese, and a whopping 564% of the RDI for vitamin A (8). Thanks to sweet potatoes’ fiber and complex carb content, your body digests them slowly, which provides you with a steady supply of energy (9Trusted Source). 5. Coffee Coffee might be the first food you’d think to consume when you’re looking for an energy boost. It’s rich in caffeine, which can quickly pass from your bloodstream into your brain and inhibit the activity of adenosine, a neurotransmitter that quiets the central nervous system (10Trusted Source). As a result, the production of epinephrine — a hormone that stimulates the body and brain — increases. Even though coffee only provides two calories per cup, its stimulatory effects can make you feel alert and focused. It’s not recommended to consume over 400 mg of caffeine, or about 4 cups of coffee, per day. 6. Eggs Eggs are not only a tremendously satisfying food but also full of energy that can help fuel your day. They’re packed with protein, which can give you a steady and sustained source of energy. Additionally, leucine is the most abundant amino acid in eggs, and it’s known to stimulate energy production in several ways. Leucine can help cells take in more blood sugar, stimulate the production of energy in the cells, and increase the breakdown of fat to produce energy (11Trusted Source). Moreover, eggs are rich in B vitamins. These vitamins help enzymes perform their roles in the process of breaking down food for energy (12Trusted Source). 7. Apples Apples are one of the most popular fruits in the world, and they’re a good source of carbs and fiber. A medium-sized apple (100 grams) contains about 14 grams of carbs, 10 grams of sugar, and up to 2.1 grams of fiber (13Trusted Source). Due to their rich content of natural sugars and fiber, apples can provide a slow and sustained energy release (14Trusted Source). Furthermore, apples have a high antioxidant content. Research has shown that antioxidants may slow the digestion of carbs, so they release energy over a more extended period of time (15). Lastly, it’s recommended to eat apples whole to reap the benefits of the fiber in their skin. 8. Water Water is essential for life. It’s involved in many cellular functions, including energy production (16). Not drinking enough water may lead to dehydration, which can slow bodily functions, leaving you feeling sluggish and tired (17Trusted Source). Drinking water could give you a boost of energy and help fight feelings of fatigue. You can avoid dehydration by drinking water even if you’re not thirsty. Try to drink water regularly throughout the day. Food Fix: Fatigue 9. Dark chocolate Dark chocolate has a higher cocoa content than regular or milk chocolate. The antioxidants in cocoa have been shown to have many health benefits, such as increasing blood flow throughout your body (18Trusted Source). This effect aids the delivery of oxygen to the brain and muscles, which improves their function. This can be especially helpful during exercise (19Trusted Source). Additionally, the increase in blood flow produced by antioxidants in cocoa could help reduce mental fatigue and improve mood (20Trusted Source). Dark chocolate also contains stimulatory compounds, such as theobromine and caffeine, which have been shown to enhance mental energy and mood (21Trusted Source). 10. Yerba maté Yerba maté is a drink made from the dried leaves of a plant native to South America. It has been shown to have many health benefits (22Trusted Source). Yerba maté contains antioxidants and caffeine. A regular 8-ounce cup can offer about 85 mg of caffeine, which is similar to the amount in a small cup of coffee (Trusted Source22Trusted Source). The caffeine in yerba maté promotes the production of the hormone epinephrine, which increases energy. However, unlike other stimulants, yerba maté does not seem to affect blood pressure or heart rate. Animal research has suggested that yerba maté may enhance mental focus and mood . 11. Goji berries Goji berries have been used in Chinese medicine for centuries due to their multiple benefits. Besides being packed with antioxidants, vitamins, and minerals, this fruit is known to be a good source of fiber. Research has suggested that goji berry juice could provide antioxidant protection. Additionally, goji berries are rich in fiber. A 1-ounce (28-gram) serving provides 2 grams of fiber. This could help slow digestion and release energy slowly. Goji berries are easy to enjoy mixed in yogurt, smoothies, baked goods, and sauces. Or you can simply eat them raw. 12. Quinoa Quinoa is a seed that’s popular for its high protein, carb, and dietary fiber content, as well as its many vitamins and minerals. Even though this superfood is high in carbs, it has a low glycemic index, which indicates that its carbs are absorbed slowly and can provide a sustained energy release. 13. Oatmeal Oatmeal is a whole grain cereal that could provide you long-lasting energy. It contains beta glucan, a soluble fiber that forms a thick gel when combined with water. The presence of this gel in the digestive system delays stomach emptying and the absorption of glucose into the blood. Furthermore, oats are rich in vitamins and minerals that help the energy production process. These include B vitamins, iron, and manganese (29Trusted Source. The combination of all these nutrients makes oatmeal a perfect food for sustained energy release. 14. Yogurt Yogurt is an excellent snack to fuel your day. The carbs in yogurt are mainly in the form of simple sugars, such as lactose and galactose. When broken down, these sugars can provide ready-to-use energy. Additionally, yogurt is packed with protein, which helps slow the digestion of carbs, thereby slowing the release of sugars into the blood. 15. Hummus Hummus is made with chickpeas, sesame seed paste (tahini), oil, and lemon. The combination of these ingredients makes hummus a good source of energy. The chickpeas in hummus are a good source of complex carbs and fiber, which your body can use for steady energy. In addition, the sesame seed paste and oil in hummus contains healthy fats. These ingredients are also helpful at slowing the absorption of carbs, which helps you avoid blood sugar spikes. You can enjoy hummus as a dip for veggies or in combination with other dishes, such as sandwiches or salads. 16. Edamame Edamame beans can be an easy and satisfying pick-me-up snack. They’re relatively low in calories but offer significant amounts of protein, carbs, and fiber. Just 1 cup of edamame beans can pack up to 27 grams of protein, 21 grams of carbs, and about 12 grams of fiber (37Trusted Source). Additionally, they have high amounts of vitamins and minerals, such as folic acid and manganese, that can help increase energy in different ways. Folic acid works with iron to promote energy and fight fatigue and anemia, while manganese helps generate energy from the breakdown of carbs and protein. Lastly, edamame beans contain high amounts of molybdenum, a mineral that acts as a stimulus for enzymes and assists in the breakdown of nutrients for energy. 17. Lentils Aside from being a great and inexpensive source of protein, lentils are a good source of nutrients and help boost energy levels. Lentils are legumes that are rich in carbs and fiber. One cup of cooked lentils provides up to 36 grams of carbs and about 14 grams of fiber. Additionally, lentils can increase your energy levels by replenishing your stores of folate, manganese, zinc, and iron. These nutrients assist in cellular energy production and the breakdown of nutrients for the release of energy. 18. Avocados Thanks to all of all their significant health benefits, avocados are considered to be a superfood. For example, they’re rich in healthy fats, B vitamins, and fiber. About 84% of the healthy fats in avocados come from monounsaturated and polyunsaturated fatty acids. These healthy fats have been shown to promote optimal blood fat levels and enhance the absorption of nutrients. They can also be stored in the body and used as energy sources. Additionally, the fiber in avocados accounts for 80% of their carb content, which can help maintain steady energy levels . 19. Oranges Oranges are famous for their high vitamin C content. One orange can provide as much as 106% of the RDI for vitamin c. Additionally, oranges contain antioxidant compounds that can protect against oxidative stress (48Trusted Source). Research has shown that oxidative stress could promote feelings of fatigue. Therefore, the antioxidant protection provided by compounds in oranges may help decrease fatigue . In fact, one study showed that 13 women who consumed 17 ounces (500 mL) of orange juice and did 1 hour of aerobic training 3 times per week for 3 months experienced decreases in muscle fatigue and improvements in physical performance . 20. Strawberries Strawberries are another good energy-boosting fruit. They can provide carbs, fiber, and sugars that can enhance your energy levels. One cup of strawberries provides 13 grams of carbs, 3 grams of fiber, and 100% of the RDI for vitamin C. In addition to helping fight inflammation, the antioxidants in strawberries may help fight fatigue and give you energy. Strawberries are delicious in many recipes, such as smoothies, parfaits, or salads.