27 foods that can help you recharge

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While all foods give you energy, there are certain foods that contain nutrients that can help boost your energy levels and maintain your alertness and focus throughout the day. Here is a list of 27 foods that have been shown to help boost energy levels.

1. Bananas

Bananas can be one of the best foods for energy. They are an excellent source of complex carbs, potassium, and vitamin B6, all of which can help increase the body's energy levels.

2. Fatty fish

Fatty fish like salmon and tuna are a great source of the nutrients protein, fatty acids and B vitamins, making them great foods to include in our diets. One serving of salmon or tuna gives you the recommended amount of omega-3 fatty acids and vitamin B12 each day. Omega-3 fatty acids have been shown to reduce inflammation, a common cause of fatigue. In fact, several studies have determined that omega-3 supplements can help reduce fatigue, especially in cancer patients and those recovering from cancer. Furthermore, vitamin B12 works with folate to make red blood cells and helps iron work better in the body. Optimal levels of red blood cells and iron can help reduce fatigue and boost energy.

3. Brown rice

Brown rice is an extremely nutritious food. Compared to white rice, brown rice is less processed and retains more nutritional value in the form of fiber, vitamins and minerals. Half a bowl (about 50 grams) of brown rice contains 2 grams of fiber and provides a large portion of our daily recommended intake of manganese, a mineral that helps enzymes break down carbs and protein for energy. quantity.
Also, thanks to its fiber content, brown rice has a fairly low glycemic index. As a result, it can help regulate blood sugar and promote steady energy levels throughout the day.

4. Sweet potatoes

Besides the delicious taste, sweet potatoes are also a nutritious source of energy for those who want to improve their health. A 1-cup (100-gram) serving of medium sweet potato can contain up to 25 grams of complex carbs; 3.1 grams of fiber; 25% of the recommended daily intake for manganese and 564% of the recommended daily intake for vitamin A.
Thanks to the fiber and complex carb content in sweet potatoes, your body will digest them slowly, helping to provide you with a steady and long-lasting energy source.

5. Coffee

Coffee may be the first food that many people think of when they want to replenish their energy. It is rich in caffeine and has the ability to quickly pass from the blood into the brain and inhibit the action of adenosine, a neurotransmitter that disrupts the central nervous system. As a result, the production of epinephrine - a stimulating hormone that helps the body and brain work harder - increases.
Although coffee provides only 2 calories per cup, its stimulating effect can make us feel more alert and focused. However, experts recommend that we should not consume more than 400 mg of caffeine - equivalent to 4 cups of coffee - per day.

6. Eggs

Eggs are not only a food that helps us satisfy our dietary needs, but also can energize the body. Eggs contain a lot of protein, a stable source of energy. Additionally, leucine is the most abundant amino acid in eggs and it is known to stimulate energy production in a number of ways. Leucine can help cells absorb more blood sugar, stimulate energy production in cells, and increase the breakdown of fats for energy.
Furthermore, eggs are rich in B vitamins. These vitamins help enzymes do their part in breaking down food for energy.

7. Apples

Apples are one of the most popular fruits in the world and they are a great source of carbs and fiber. One medium apple (100 grams) contains about 14 grams of carbs; 10 grams of sugar and up to 2.1 grams of fiber. Due to their high content of natural sugars and fiber, apples can provide a slow and sustained release of energy.
Moreover, apples are also high in antioxidants. Research has shown that antioxidants can help slow the digestion of carbs, so they need to release energy for a longer period of time.

8. Water

Water is essential for life. It is involved in many cellular functions, including energy production. Not drinking enough water can lead to dehydration, which slows down bodily functions, making you feel sluggish and tired.
You can avoid dehydration by drinking water even when you are not thirsty. Try to drink water regularly throughout the day.

9. Dark Chocolate

Dark chocolate has a higher cocoa content than regular chocolate and milk chocolate. The antioxidants in cocoa have been shown to have many health benefits, such as increasing blood flow in the body. This effect aids in the delivery of oxygen to the brain and muscles, which improves their function. This can be especially helpful during exercise.
In addition, the increase in blood flow produced by the antioxidants in cocoa can reduce mental fatigue and improve mood. Dark chocolate also contains stimulant compounds, such as theobromine and caffeine, which have been shown to boost mental energy and improve mood.

10. Yerba maté

Yerba maté is a drink made from the dried leaves of a plant native to South America. It has been proven to have many benefits for your health. Yerba maté contains antioxidants and caffeine. A typical cup of this drink can provide about 85 mg of caffeine, which is equivalent to the amount of caffeine in a small cup of coffee.
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.

11. Goji berries

Goji berries have been used in Chinese medicine for centuries for their many benefits. Besides, being packed with antioxidants, vitamins and minerals, this fruit is also known to be a good source of fiber.
Studies have shown that goji berry juice can provide powerful antioxidant capabilities. In addition, goji berries are rich in fiber. A 28-gram serving can provide 2 grams of fiber. This can slow down digestion and release energy slowly.

12. Quinoa

Quinoa is a popular nut because of its high protein, carb, and fiber content, as well as being packed with vitamins and minerals.
Although high in carbs, quinoa has a low glycemic index, indicating that its carbs are absorbed slowly and can provide a sustained release of energy. In addition, quinoa is also rich in manganese, magnesium and folate.

13. Oatmeal

Oatmeal is a whole grain that can give you lasting energy. It contains beta glucan, a soluble fiber that forms a thick gel when combined with water. The presence of beta glucan in the digestive system slows down gastric emptying and glucose absorption into the bloodstream. Furthermore, oats are rich in vitamins and minerals that accelerate energy production. These include B vitamins, iron and manganese.

14. Yogurt

Yogurt is a great snack for fueling your day. Carbs in yogurt are mainly in the form of simple sugars, like lactose and galactose. When broken down, these sugars can provide energy the body can readily use. In addition, yogurt is high in protein and helps slow down the digestion of carbs, which in turn, slows down the release of sugar into the bloodstream.

15. Hummus

Hummus is made from chickpeas, sesame seed powder (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. Additionally, the sesame seed powder and oil in hummus are packed with healthy fats. These ingredients are also helpful in slowing the absorption of carbs, helping you avoid blood sugar spikes.

16. Edamame beans

Edamame beans can be an easy-to-prepare and many people's favorite snack. They provide relatively few calories but contain significant amounts of protein, carbs, and fiber. Just 1 plate of edamame beans can contain up to 27 grams of protein, 21 grams of carbs and about 12 grams of fiber. In addition, they contain large amounts of vitamins and minerals, such as folic acid and manganese, which can help increase energy in a variety of ways.
Folic acid works with iron in promoting energy and fighting fatigue and anemia, while manganese helps create energy from the breakdown of carbs and protein. Finally, edamame beans contain high amounts of molybdenum, a mineral that acts as a stimulant for enzymes and aids in the breakdown of nutrients for energy.

17. Lentils

In addition to being an excellent and inexpensive source of protein, lentils are also a great source of nutrients and help boost energy levels. Lentils are a legume that is rich in carbs and fiber. One bowl of cooked lentils provides up to 36 grams of carbs and about 14 grams of fiber. In addition, lentils can increase the body's energy levels by supplementing folate, manganese, zinc and iron. These nutrients support cellular energy production and breakdown of nutrients to release energy.

18. Butter

Thanks to all its health benefits, avocado is considered a superfood. They are 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 help maintain optimal blood fat levels and enhance nutrient absorption. They can also be stored in your body and used as an energy source. In addition, the fiber in avocados makes up 80% of the carb content, which can help maintain steady energy levels.

19. Orange

Oranges are famous for their high vitamin C content. One orange can provide up to 106% of the recommended daily requirement for vitamin C. Additionally, oranges contain antioxidant compounds that may protect against oxidative stress. Research has shown that oxidative stress can promote feelings of fatigue. Therefore, the antioxidant protection provided by compounds in oranges may reduce fatigue. In fact, one study found that 13 women who consumed 500ml of orange juice and did aerobic exercise for 1 hour 3 times per week for 3 months significantly reduced muscle fatigue and improved performance. physical.

20. Strawberries

Strawberries are another notable energy-boosting fruit. They can provide carbs, fiber, and sugar to boost your energy levels. One plate of strawberries provides 13 grams of carbs, 3 grams of fiber and 100% of the recommended daily requirement of vitamin C for the body. In addition to helping fight inflammation, the antioxidants in strawberries can also help fight fatigue and give you energy.

21. Nuts

Nuts, like chia seeds, flax seeds, and pumpkin seeds, can also boost your energy levels.
These nuts are often high in plant-based omega-3 fatty acids. Low levels of omega-3 fatty acids have been linked to increased inflammation and fatigue. Moreover, seeds are also a rich source of fiber and protein. The fiber in seeds contributes to the slow digestion of their nutrients, leading to a steady and sustained release of energy.

22. Beans

Beans are rich in nutrients and are also an excellent source of natural energy. Although there are hundreds of varieties of beans, their nutritional composition is very similar. They are a rich source of carbs, fiber, and protein.
Beans are foods that are digested slowly, helping to maintain stable blood sugar levels, thereby providing you with a steady source of energy. Additionally, beans are packed with antioxidants that can help fight inflammation and promote energy production.
Black beans and black-eyed peas are one of the very famous beans. These beans are a great source of folic acid, iron, and magnesium, which are involved in energy production and help fuel every cell in your body.

23. Green tea

Green tea is well known for its many health-related benefits. Green tea has a high concentration of powerful antioxidants that can help prevent oxidative stress and inflammation.
Similar to coffee, green tea contains caffeine, which can increase energy levels in the body. However, green tea also contains a compound, called L-theanine. L-theanine can control effects similar to caffeine, such as anxiety and restlessness, and it produces a more steady boost of energy levels.

24. Nuts

Nuts can be a great snack packed with nutrients for an energy boost. Most nuts, including almonds, walnuts, and cashews, are known for their high calorie density and are rich in protein, carbs, and healthy fats. In particular, walnuts are also high in omega-3 and omega-6 fatty acids, as well as antioxidants that can increase energy levels, help fight inflammation, and provide antioxidant protection. In addition, these nuts provide an abundant amount of carbs and fiber for a steady and sustainable energy boost.

25. Popcorn

Popcorn can be a great, low-calorie, energizing snack. It's packed with carbs and fiber, can keep you satisfied, and is a good choice for an energy-boosting snack.
Popcorn can be a healthy food when cooked with healthy ingredients using aerobic cooking.

26. Green leafy vegetables

Green vegetables like spinach and kale are great sources of nutrients that promote energy. They're packed with iron, calcium, magnesium, potassium, and vitamins A, C, E and K. Plus, they're packed with folic acid, fiber, and antioxidants.
Fatigue is one of the most common symptoms of iron deficiency. Green vegetables are an excellent source of iron to replenish your body's iron stores, as well as vitamin C to enhance iron absorption in your body. What's more, green leafy vegetables can enhance the formation of nitric oxide, which helps your blood vessels widen for better blood circulation throughout the body.

27. Beets

Beets have gained popularity recently due to their energy-improving abilities. Studies have shown that beets can help improve blood flow due to its antioxidant content.
Nitrates, which are found in large amounts in beetroot and beetroot juice, help increase nitric oxide production and improve blood flow, allowing increased oxygen delivery to tissues. This effect can also increase energy levels, especially during athletic performance.
In addition, beets are also high in carbs, fiber and sugar to help boost your sustained energy.
There are many foods that can help increase energy levels in the body. They can be high in starch for energy or high in fiber and protein for a slower release of energy. All of which can help increase your strength and stamina. In addition, many of these foods contain significant amounts of other nutrients; Includes vitamins, minerals and antioxidants. All of these compounds are involved in energy production inside your cells, and they all offer a variety of other health benefits. You should use a combination and alternate of these foods in your daily menu for a really good health.
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Reference article: healthline.com