Feeling tired? Lazy? grumpy? you’re not alone. Set against the backdrop of a global pandemic and multiple lockdowns, Russia’s invasion of Ukraine and a cost of living crisis, is it any wonder that some of us are downright exhausted or feel like we’ve lost our lives? Lost spark? Enter the phase: Energy-boosting foods.
No matter what situation you’re in, and no matter how hard you’re finding it to stay energized and present — it’s all too easy to just reach for your favorite comfort food (hello, ice cream, chocolate, and ice cream) when you’re low on energy. Pizza) to reach . But various studies have shown that the sugary foods we often crave when we’re feeling sad or stressed don’t actually help our mental health.
in fact, a study found that regular consumption of saturated fat and added sugars was related to higher feelings of anxiety in adults over the age of 60, while Researchers at the University of California, Davis Sugar has been found to inhibit the body’s ability to respond to stress.
So, why is energy important? “The human body requires energy from food to fuel it, to enable it to function and perform,” Dr. says Emma Derbyshire, a nutritionist. Health and Food Supplement Information Service, “If we don’t consume enough energy, we will start to feel lethargic and our bodily processes will be less likely to work and perform at their best.”
We should make sure that enough energy – current is being consumed daily Government Dietary Recommendations That’s about 2,500 calories per day for men and 2,000 for women ages 19 to 64. “You need to fuel your body with enough energy, as if you have too little, it will affect your performance, how you feel and how you live your life,” says the bestselling author and leading nutritionist. How do you live?” rhiannon lambert, But it’s not just about counting calories, she says, “it’s about looking for the quality” of those numbers.
Ready to learn more about the foods that will increase your energy levels? Keep scrolling—and don’t miss our guide to mood-boosting foods (opens in new tab)gut health (opens in new tab) What to eat after workout (opens in new tab)while you’re at it.
Energy-Boosting Foods: 10+ To Add To Your Plate
Energy-boosting foods (and, in fact, mood-boosting foods) are nutrient-dense foods. So even though all foods – and indeed some beverages – can provide the body with energy, not all foods are created equal when it comes to energy.
“Some foods, such as those with a high sugar content or refined carbohydrates will give a short burst of energy,” says Dr. Derbyshire. “Others, such as fruits, whole grains and vegetables, will provide the body with a slower, more sustained source of energy.”
Here, some of the best energy-boosting foods to help fend off fatigue…
1. Bananas
“If you’d normally reach for chocolate to boost your energy, all it takes is to slice a banana, dip it in a chocolate dark coating, freeze it and then you’ve got a delicious, crunchy, frozen treat.” Have a banana snack—almost like an ice lolly,” suggests Lambert. “It’s a great example of energy that tastes great but you’re also getting fiber, potassium, and key nutrition from bananas.”
She says the key is not to fear frozen foods. “I wish people would get more frozen berries in their diet. If we’re looking to have energy, let’s look at ways we can stay healthy and keep our immune systems high. Frozen Berries are better than fresh, especially in the winter months as they are out of season – and much cheaper too.
2. Greek Yogurt
“Greek yogurt is such a great, versatile food. Yogurt is genius — it can be salty, it can be sweet. And yogurt has B12 which is really important for metabolic energy,” says Lambert. “If you have a plant-based diet, look for plant-based yogurts with added strains of bacteria — live probiotics — and make sure they’re fortified. Also, plant-based options won’t contain B12, unless It’s not added, so it’s really important to remember when choosing fortified foods for people who don’t consume animal products.
3. Whole Grains
“If you go back to basics, and think of an easy swap you can make in your daily meals, I’d suggest adding brown rice — or a whole grain — for energy. You want something that provides fiber, and also B vitamins – because B vitamins like to work together as a complex, it’s good to have an array of them within a food,” explains Lambert.
“Carbohydrates act as a carrier of protein sources on food into the brain. You can eat fish or eat meat, but you need a carbohydrate carrier to go through the blood-brain barrier and help with the conversion to tryptophan.” requires serotonin — which is an amino acid in protein — to convert into serotonin, which is our happy hormone. Making sure to maximize nutrient absorption is going to keep your mood and feeling energetic regardless of what you eat. It’s about eating the right kind of food. So if you have carbs and protein together at a meal — things like brown rice and brown pasta — you’re actually helping your body break down the protein and use it properly. are doing.
4. Iron-Rich Foods, Like Broccoli and Tofu
If your iron levels are low, you often feel tired and, in some cases, may even develop iron-deficiency anemia. “30% of the world’s population has anemia,” says Lambert.
Iron is of two types; Heme and non-heme. Heme iron is found in animal-based sources, such as red meat, liver, seafood, and eggs. Whereas non-heme iron is found in plant-based sources and includes dark leafy greens, beans, chickpeas, seeds, nuts and fortified foods such as cereals and breads.
“Broccoli is easy to add to your meals for an energy boost, but it’s plant-based,” says Lambert. “Tofu can have iron, and beans and pulses can also be added.”
5. water
sure no food In fact, But an essential for energy. Staying hydrated at all times is essential to our health, says Lambert, and an important factor in staying active. “In the winter months, it’s really hard to drink water—you’re cold, and you don’t have the same drive. But water affects performance, mood, concentration, and our ability to focus on tasks. It It’s really important that we stay hydrated.”
The current recommendation for adults is to drink 1.5 to 2 liters of water – or other healthy fluids – a day.
Are there any foods that have a negative effect on energy levels?
some. Caffeine is fine in moderation, but despite what you may think, it doesn’t actually provide the body with energy. “Try to keep the caffeine until morning and not reach for it throughout the day, because you’re really going to trigger those crashes,” says Lambert. “Caffeine stays in your system and can affect your sleep at night — then you’re stuck in this cycle that repeats and repeats with lower energy levels.”
She also advises staying away from dry fruits. “Mango, for example, has calcium for bones and teeth and iron, but dried fruit is a more concentrated source of sugar, so it hits your bloodstream very quickly and causes a crash,” she says. She says “What you want to avoid is a blood sugar rollercoaster—meaning you get immediate spikes in your body that lead to very rapid crashes as your body tries to quickly eliminate all of this extra sugar glucose in your blood.” Tries to make enough insulin for .Dried fruits are thought to be a healthier option, but they really aren’t.
Dr Derbyshire says; “Excess alcohol, foods we can lose track of how much we are eating such as crisps, biscuits and other refined snacks and excess foods such as pasta, milk, cheese and butter can make us feel satiated and tired.”
That said, it’s important not to follow any diet fads. (opens in new tab) And cut food groups out of your diet altogether—a balanced diet is about balance, after all, and 80/20 moderation.
So there you have it — a handful of the best foods for boosting both energy and mood. Will you be using them in your meals this January?
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