Rather than turning to substances such as sugar, caffeine, or energy drinks, there are natural energy-boosting effects that can be found in a variety of healthy foods. Here are the top 10 foods to boost your energy levels.
10. Dark Chocolate
Here’s the best news you’ll hear all day – Dark chocolate boosts energy! A medical school study on patients with chronic fatigue syndrome found they had significantly less fatigue when given dark chocolate. Scientists believe the polyphenols in dark chocolate increase levels of the mood-boosting brain chemical serotonin. Dark chocolate also has beneficial flavonoids, calcium, iron, magnesium, potassium, and zinc.
9. Bananas
Bananas are packed with nutrients such as potassium and vitamin B6. They also have an array of antioxidants that help fight inflammation. One of these is gallocatechin, an energizing antioxidant also found in green tea. A study found that bananas were just as beneficial for increasing energy as a sports drink. Bananas are also rich in fiber.
8. Fatty Fish
Fatty fish, also referred to as oily fish, are rich in omega-3 fatty acids. This includes salmon, sardines, anchovies, herring, and mackerel. Studies found omega-3s modulated oxygen consumption during intense exercise, causing endurance athletes to experience reduced fatigue. Fish are also high in iodine which helps maintain thyroid hormone levels that regulate energy and mood.
7. Green Tea
Green tea contains two fatigue-fighting ingredients coffee doesn’t: epigallocatechin-3-gallate (EGCG) and L-theanine. Research suggests EGCG helps support steady energy levels during exercise by decreasing blood concentrations of lactic acid and creatine kinase. EGCG also boosts the amount of glycogen in the liver and muscles. L-theanine also provides anti-fatigue benefits and improves alertness, memory, and reaction time.
6. Leafy Greens
Leafy green vegetables are rich in vitamins and minerals. This includes arugula, bok choy, chard, collard greens, kale, mustard greens, romaine lettuce, spinach, and watercress. Bok choy and mustard greens are significantly high in B vitamins, which are essential in producing cellular energy. Spinach and kale are high in iron, magnesium, and vitamin C, which are critical for energy production.
5. Nuts
Nuts are good sources of protein and fiber. Almonds are high in B vitamins, which help convert food into energy. Walmarts are a rich source of omega-3 fatty acids, which help reduce fatigue. Brazil nuts, cashews, hazelnuts, pistachios, almonds, and walnuts are high in magnesium, which decreases muscle fatigue. Keep in mind nuts can be high in fat and calories.
4. Pumpkin Seeds
Pumpkin seeds are high in magnesium and other beneficial nutrients such as zinc and phosphorus. They’re also rich in polyunsaturated fats and antioxidants, including selenium and beta-carotene. Studies found that people with magnesium deficiencies required more oxygen during physical activity, fatigued faster, and used more energy. A handful of pumpkin seeds can supply one-third to one-half of your daily magnesium needs.
3. Oats
Oats are a complex carbohydrate that provides fiber and other nutrients that help to stabilize blood sugar. Complex carbs take longer to break down, thus providing sustained energy and helping to prevent blood sugar spikes. Additionally, oats are a rich source of B vitamins, manganese, and iron. The body uses all these nutrients to generate energy.
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2. Water
Water helps to boost energy. Drinking a glass of water first thing in the morning will help jumpstart your metabolism, which can aid in weight loss. Water makes up more than two-thirds of human body weight. All the organs and cells in your body require water to function properly. Feeling fatigued could be a sign of dehydration.
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1. Yerba Maté Tea
Yerba maté tea, also known as maté, is an herbal tea that is a traditional drink in Latin and South America. One study found that people who drank yerba maté tea showed increased energy, focus, and concentration during exercise. Yerba maté is rich in caffeine and antioxidants. Other studies suggested it may help with cholesterol, inflammation, and weight loss.
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