What is Energy Giving Food? Many people feel tired or run-down at some point during the day. A lack of energy could affect your daily activities and make you less productive.
What is Energy Giving Food?
Energy giving foods are those which are having proteins and nutrients(i.e protective nutrient, energy giving nutrient and body building nutrient) and also give energy to our body are known as energy giving food.
Generally speaking, all food supposedly gives you energy. But some foods are better at providing the energy kick you need to conquer the world. Try noshing on any of these picks—and go from 0 to 10 on the energy scale. And for more inspiration for getting fired up to make big things happen, don’t miss these 15 energy giving food.
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 is a list of Energy Giving Food that have been proven to help promote energy levels:
1. Eggs
Eggs are not only a tremendously satisfying food, but they can also provide energy to fuel your day.
Eggs are packed with protein, which can give you a steady and sustained source of energy because it does not cause spikes in blood sugar and insulin when it is digested.
Additionally, leucine is the most abundant amino acid in eggs, and is known to stimulate energy production in several ways. Energy giving food can help you to gain weight.
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.
Moreover, eggs are rich in B vitamins. These vitamins help enzymes perform their role in the processes of breaking down food for energy.
2. Popcorn
Popcorn can be an excellent low-calorie, energizing snack.
It’s high in carbs and fiber, which can make it very satisfying and a good option for an energy-boosting snack.
A 100-gram serving of air-popped popcorn provides 78 grams of carbs and a whopping 15 grams of fiber, which makes popcorn one of the highest-fiber foods there is. Therefore, it could provide a steady release of energy.
Popcorn can be a healthy food when it’s cooked with wholesome ingredients using the air-pop cooking method.
3. Brown Rice
Brown rice is a very nutritious food. Unlike white rice, it is less processed and retains more nutritional value in the form of fiber, vitamins and minerals.
One cup (195 grams) of cooked brown rice contains 3.5 grams of fiber and provides about 88% of the RDI for manganese, a mineral that helps your enzymes break down carbohydrates and proteins to generate energy.
Additionally, thanks to its fiber content, brown rice has a low glycemic index. Therefore, it could help regulate blood sugar levels and help you maintain steady energy levels throughout the day.
4. Apples
With its high abundance of vitamins and minerals, an apple is basically the poster child for healthy food. It’s also made up of simple carbohydrates, which can offer a quick burst of fuel.
A medium-sized apple (185 grams) contains about 25 grams of carbs, 19 grams of sugar and up to 4 grams of fiber.
Due to their rich content of natural sugars and fiber, apples can provide a slow and sustained energy release.
Furthermore, apples have a high antioxidant content. Research has shown that antioxidants could slow down the digestion of carbohydrates, so they release energy over a more extended period of time.
5. 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 the body.
This effect helps the delivery of oxygen to the brain and muscles, which improves their functions. This can be especially helpful during exercise.
Additionally, the increase of blood flow produced by antioxidants in cocoa could help reduce mental fatigue and improve mood.
Dark chocolate also contains stimulatory compounds such as theobromine and caffeine, which have been shown to enhance mental energy and mood.
6. Green Tea
More of a tea drinker? Then trade the java for a some green tea; we’re such big fans at Eat This, Not That! that we created The 7-Day Flat-Belly Tea Cleanse. Much like coffee, green tea naturally contains caffeine, but it also has a compound called thymine that keeps you focused and alert without feeling jittery. Meanwhile, its powerful properties help burn more belly fat—which is why test panelists for the cleanse lost up to 10 pounds in a week.
Similar to coffee, green tea contains caffeine, which can increase energy levels. However, green tea also contains a compound called L-theanine.
L-theanine can moderate the effects of caffeine, such as anxiety and the jitters, and it produces a smoother boost of energy. Research has shown that the combination of caffeine and L-theanine in green tea can increase focus, alertness and mental concentration.
7. Salmon
Salmon has been receiving a lot of hype lately for its high content of omega-3 fatty acids, which can lower cholesterol and reduce your risk of heart disease. But this pink fish also contains protein, vitamin B6, niacin, and riboflavin — all of which help convert the food you eat into energy. Top a spinach salad with salmon, or serve it with a side of brown rice and veggies.
A serving of salmon or tuna provides you with the recommended daily amount of omega-3 fatty acids and vitamin B12.
Omega-3 fatty acids have been shown to reduce inflammation in the body, which is a common cause of fatigue.
In fact, some studies determined that taking omega-3 supplements could decrease fatigue, especially in cancer patients and those recovering from cancer.
8. Yogurt
Yogurt is an excellent snack to fuel up 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 down the digestion of carbohydrates, thereby slowing down the release of sugars into the blood.
Moreover, yogurt contains great amounts of vitamins B2 and B12, which are involved in cellular functions. They aid the formation of the molecule ATP, which your cells use for fuel.
9. Blueberries
Snacking on these powerful berries can help you beat that post-lunch slump. They’re low in sugar, but high in fiber, a powerful combination to keep your body humming with energy. The best part is that you can throw in anything: salads, yogurt, smoothies, or just enjoy them on their own.
Research has suggested that berries juice could provide antioxidant protection, assist with mental performance and alertness, and help decrease feelings of fatigue.
Additionally, berries are rich in fiber. A one-ounce serving (28 grams) provides 2 grams of fiber. This could help slow down digestion and release energy slowly.
Blueberries are easy to enjoy mixed in yogurt, smoothies, baked goods and sauces. Or you can simply eat them raw.
10. Bananas
Because they are composed mostly of sugars (glucose, fructose, and sucrose) and fiber, bananas are a foolproof energy food. Top them with peanut or almond butter for a well-rounded snack, or slice one into your morning cereal for an extra boost that will keep you going until lunchtime.
One study showed that eating a banana before a 75-km cycling trial was as efficient as a carbohydrate drink for improving the performance of endurance athletes.
11. Sweet Potatoes
Besides being delicious, sweet potatoes are a nutritious source of energy for those looking for an extra boost.
One medium-sized sweet potato could pack up to 23 grams of carbohydrates, 3.8 grams of fiber, 28% of the RDI for manganese and a whopping 438% of the RDI for vitamin A.
Thanks to sweet potatoes’ fiber content and complex carbs, your body digests them at a slow pace, which provides you with a steady supply of energy.
Sweet potatoes are also a great source of manganese, which helps in the breakdown of nutrients to produce energy.
12. Water
Past studies found that dehydration is the culprit to why we’re so tired (or think we’re hungry). So, next time you’re feeling sluggish, guzzle down some H2O for a quick energy boost.
Not drinking enough water may lead to dehydration, which can slow down body functions, leaving you feeling sluggish and tired.
Drinking water could give you a boost of energy and help fight off feelings of fatigue.
You can avoid dehydration by drinking water even if you are not thirsty. Try to drink water regularly throughout the day.
13. Strawberries
Strawberries are another good energy-boosting fruit.
They can provide you with carbs, fiber and sugars that can enhance energy levels. One cup of strawberries provides 12 grams of carbs, 3 grams of fiber and 7 grams of sugar.
Additionally, this same portion will give you 149% of the RDI for vitamin C.
Besides helping fight inflammation in the body, the antioxidants in strawberries may help fight fatigue and give you energy.
14. Oranges
Oranges contain high levels of vitamin C, which can make you less tired two hours after intake.
Additionally, oranges contain antioxidant compounds that can provide protection from oxidative stress.
Research has shown that oxidative stress could promote feelings of fatigue. Therefore, the antioxidant protection provided by compounds in oranges may be able to help decrease fatigue. Energy giving food are best for health.
In fact, one study showed that 13 women who consumed 17 ounces (500 ml) of orange juice and did one hour of aerobic training three times a week for three months saw decreases in muscle fatigue and experienced improvements in physical performance.
15. Quinoa
Packed with more protein than any other grain, plus rich in amino acids, quinoa makes the perfect energy boost mid-day. “It is also high in folate, magnesium, phosphorus and manganese, making it a nutrient-packed source of carbohydrates for long-lasting energy levels,” says Dr. Lindsey Duncan, celebrity nutritionist.
One cup of quinoa provides 39 grams of carbs, 5 grams of dietary fiber, 8 grams of protein and a significant amount of vitamins and minerals.
Even though this superfood is high in carbohydrates, it has a low glycemic index, which indicates that its carbs are absorbed slowly and can provide sustained energy release.
Additionally, quinoa provides more than 20% of the RDI for manganese, magnesium and folate. All of these nutrients are used by enzymes in the process of producing energy.
