20 Nutritious Food To Energize Your Body And Mind
Do you need health supplements to increase your energy level? If yes, then it shows a deficiency of essential nutrients. And the amazing thing is that you can get all nutrients through food.
Here’s a list of energy-giving foods that can increase your stamina
Bananas can satiate your hunger and provide quick energy as well as they contain many important nutrients including Vitamin B6 (33%) which is an essential nutrient your body can’t produce. Bananas also contain manganese (14%), vitamin C (11%), copper (10%), potassium (9%), and magnesium (8%).
Nuts are rightly called a powerhouse because they are rich in calories (173), selenium (56%), manganese (26%), copper (23%), phosphorus (13%), magnesium (16%), vitamin E (12%), fat (16 gram), carbs (6 grams), protein (5 gram), and fiber (3 grams).
- Brown Rice
The de-husked and unpolished rice is a healthier option as is evident from its nutritional value. It is a low-calorie and fat and gluten-free diet that can supplement your body with vitamins B1, B3, B6, and E and K. It contains all essential fatty acids and it is also rich in minerals including magnesium, iron, and calcium.
- Fatty Fish
Fatty fish are the healthiest seafood due to the richness of omega-3 fatty acids that are good for the heart and brain. Fish including salmon, tuna, tilapia, and mackerel are also rich in vitamin D and protein. But they are mostly consumed for their oil that contains omega-3 fatty acids.
Eggs are superfoods as they contain a decent amount of necessary nutrients. A single boiled egg contains selenium (22%), vitamin B2 (15%), vitamin B12 (9%), phosphorus (9%), vitamin B5 (7%), vitamin A (6%) and folate (5%).
Chicken is an excellent source of lean protein (23.5 gm) that is helpful in muscle building, weight loss, increasing metabolism, supporting the immune system, and suppressing hunger pangs. Chicken meat also contains phosphorus that builds strong bones. It also gives vitamin B3 needed for converting carbohydrates into energy.
Apples are rich in calories (95) and carbs (25 grams). Also, they contain a decent amount (2-4%) of manganese, copper, and vitamins A, B1, B2, B6, and E. Another important benefit of Apples is their high fiber and water content. Eating a slice of apple before meals can reduce your hunger considerably.
- Sweet Potato
These sweet and starchy root vegetables are rich in calories (180), vitamin A (769% DV), vitamin C (65% DV), vitamin B6 (29% DV), manganese (50% DV), potassium (27%), and fiber (6.6 grams). It improves gut health, supports healthy vision, and maintains brain function.
Beans are called an affordable source of essential nutrients because of their wide availability. They provide protein, fiber, iron, and vitamins in high quantities. Beans have antioxidants that fight free radicals that are harmful to cells. Their fiber content controls appetite and improves gut health.
- Dry Fruits
Loaded with essential nutrients, dry fruits are superfoods for increasing nutrient intake. They have potassium, iron, folate, calcium, magnesium, and much more. For example, dry fruits have both soluble and insoluble fibers that can improve digestion. Raisins and prunes can fight anemia with their high iron content.
Coffee beans are rich in vitamins of the B family including riboflavin, pantothenic acid, and niacin. These beans also contain potassium, manganese, and magnesium in rich quantities. But the biggest advantage of coffee is they provide antioxidants and caffeine that have plenty of health benefits like boosting energy, improving cognition, and weight loss.
- Dark Chocolate
Dark chocolate is rich in manganese (98%), copper (89%), iron (67%), and magnesium (58%). A decent amount of dietary fiber, zinc, phosphorus, potassium, and selenium is also found in dark chocolate. And its nutritional value makes it an energy booster food. A great source of antioxidants, it will keep you full, enhance your mood, and strengthen your immune system.
Quinoa is rich in nutrients especially manganese (58%), magnesium (30%), and phosphorus (28%). It also contains folate, copper, iron, zinc, and potassium in decent amounts. Also, it provides flavonoids, a plant antioxidant with multiple health benefits. Its fiber content is higher than that of grains. And it is suitable for people with gluten intolerance.
Healthiest grains of the world, oatmeal is a great source of manganese, phosphorus, magnesium, copper, iron, zinc, folate, and vitamins B1 and B5. Also, it is rich in antioxidants and beta-glucan fiber. It is an immunity booster and great for the digestive system. It can reduce stress and help in weight loss.
Yogurt is a complete food as it can be consumed raw or with meals. It is a probiotic that can improve your digestive health and immune system. It contains protein that helps in building muscle health and hormone production. Also, it has calcium, potassium, vitamin D, and phosphorus that can make bone healthier and stronger.
This ruby-red fruit with juicy seeds gives essential nutrients including vitamins and minerals. It fights oxidative stress and helps build bones, cartilage, and muscles. Drinking pomegranate juice can boost your exercise performance and endurance.
- Peanut Butter
It is a functional food because it contains many functional compounds that can make your meals healthy. An excellent source of resveratrol, phenolic acids, flavonoids, and phytosterols that prevents absorption of cholesterol by the body. Also, it is a healthy source of protein.
- Citrus Fruits
Citrus fruits are rich in vitamins and plant compounds. They have vitamin B, potassium, phosphorus, magnesium, and copper. Also, they are a good source of fiber that can help with weight loss.
- Green Tea
One of the healthiest beverages, green tea contains healthy bioactive compounds that can stop free radicals in the body. But the biggest benefit of green tea is that it boosts metabolic rate that increases fat burning.
- Green Leafy Vegetables
Green leafy vegetables are rich in vitamins including A, C, E, K, B1, B2, B3, B5, and B6, beta carotene, and folate. Their mineral content is also high. They can improve digestive health, maintain weak eyesight, strengthen the scalp, and fight free radicals.
Disclaimer: Information about nutritious foods is for education purpose. People relying on these foods for energy should be careful about food allergy and personal choice before choosing a food.