If you are looking for a healthy dose of energy that does not involve downing another cup of coffee or eating a sugary afternoon snack, consider looking to these ten energizing foods. On top of being nutrient-rich and part of a healthy diet, they will pick you up and help maintain energy levels — no crashing required.
1. Raw nuts
Full of the mineral magnesium, nuts helps to convert sugar into energy. In turn, this energy conversion helps to pick you up and keep you there, avoiding the all-too-familiar sugar crash. Cashews, almonds and hazelnuts all contain a healthy dose of this mineral. Try a handful the next time you need a sustainable boost.
Like nuts, seeds will also help to regulate sugar and extend your energy. Sunflower and pumpkin seeds are full of B vitamins, protein, omega-3 fatty acids, magnesium and iron, all of which help fight fatigue. Try them roasted, experimenting with different seasonings to add variety to your meals.
3. Citrus fruits
Oranges, grapefruits and tangerines are packed with super-nutrient, vitamin C, which enhances immunity, endurance and helps the body to absorb iron. Not a fan of citrus? More fruits that are high in vitamin C include strawberries, kiwi, mangos and apricots.
Speaking of vitamin C, broccoli is chock full of it, along with folic acid and carotenoids. Just plain good for you, it helps to energize, too. There are plenty of ways to prepare it, so make it a part of your family’s meals weekly.
5. Spinach or kale
Short of driving a car, there’s not much that these leafy greens can’t do. Packed with vitamins A, C and K, iron, magnesium and all of the B vitamins, eat your greens for high amounts of healthy energy.
6. Lean meats
Lean beef, pork, skinless chicken and turkey are all healthy sources of protein and contain tyrosine, an amino acid that assists brain activity and may also improve your mood. Lean meats are also a good source of vitamin B12, which helps to energize and may even combat conditions like insomnia and depression.
Another protein-packed food. Eggs contain energy-enhancing minerals like zinc, phosphorous and chromium.
Technically speaking, yogurt is a liquid, so it breaks down more readily than solids and provides the body with energy quickly. Yogurt is a good source of B vitamins, which is another good reason to make yogurt your go-to food when you need an afternoon jump-start.
9. Green tea
With caffeine and antioxidants, green tea energizes and may also help to increase immunity and support weight loss.
Bad for breath and good for energy, garlic contains a fiber called inulin, which is said to help you feel fuller, longer. Inulin also helps you to absorb iron, playing an important role in preventing fatigue.