Build Your Stamina Naturally With These Energy-Giving Foods

Updated on January 31st, 2021
super energy foods

In today’s fast-paced world, being productive and quick is the only way out for sustainable living. Feeling sleepy, dizzy, tired, and low can create a big hurdle in making the day fruitful. It is natural to feel lifeless at the end of a long tiring day, but if you are always energy-deprived, then there is an issue that needs attention.

Pick up the body’s signals and change the regular diet. Food plays a significant role in governing the energy level; choosing the right food can amp-up the energy naturally. Certain nutrients can offer you instant energy and, in the long term, can help the body in enhancing its metabolism.

The addition of high-energy foods will make the system instantly charged and all ready to go through long hectic days.

Super energy foods

1. Yerba Maté

Yerba maté is a drink prepared from the dried leaves of a plant native to South America. It has been shown to have several health benefits [1]. Yerba maté contains caffeine and antioxidants. A regular 8-ounce cup can offer around 85 mg of caffeine, similar to the amount in a small coffee cup.

The caffeine in yerba maté stimulates the production of the hormone epinephrine, which builds up energy. However, unlike other stimulants, yerba maté doesn’t seem to affect heart rate or blood pressure. Animal studies have indicated that yerba maté may enhance mood and mental focus. 

2. Goji Berries

Goji berries have been used in traditional Chinese medicine for hundreds of years due to their numerous benefits [2]. Besides being packed with vitamins, antioxidants, and minerals, this fruit is an excellent fiber source. Research has indicated that Goji berry juice could give antioxidant protection.

Additionally, Goji berries are plentiful in fiber. A 28-gram (1-ounce) serving provides two grams of fiber. This could aid in slow digestion and release energy gradually. Goji berries are simple to enjoy mixed in smoothies, yogurt, sauces, and baked goods. Or you can only eat them raw.

[Read: Surprising Goji Berries Benefits ]

3. Quinoa

Quinoa is a seed that’s well known for its carb, high protein, and dietary fiber content, as well as its many minerals and vitamins [3]. Even though this superfood is rich in carbs, it has a low GI (glycemic index), which suggests that its carbs are absorbed gradually and can provide a sustained energy release.

Additionally, quinoa is rich in magnesium, manganese, and folate.

4. Nuts

Most nuts contain a blend of fats, protein, and some carbohydrates to provide energy throughout the day. Nuts are typically also rich sources of minerals and vitamins such as calcium, magnesium, or phosphorus [4].

Nuts are typically high in essential fatty acids. As a review in the Journal of Parenteral and Enteral Nutrition notes, these fatty acids may reduce inflammation and reduce fatigue. Nuts are rich in calories, as well, so people should be careful not to eat too many.

5. Brown rice

One of the advantages of brown rice may be that it retains much of the husk fiber. The husk is not present in white rice, which may cause the body to absorb the carbohydrate content rapidly. This can lead to a spike and then a crash in energy levels.

Having the husk, brown rice can help slow the digestion of these carbohydrates, therefore, releasing energy more gradually.

6. Dark chocolate

Dark chocolate can be an easy way to increase energy. Dark, rich chocolate generally has much less sugar than milk chocolate. Little sugar means less immediate energy, but more cocoa content means more cocoa benefits, including beneficial antioxidants like flavonoids.

Research in the journal Archives of the Turkish Society of Cardiology notes that dark chocolate can benefit the cardiovascular system by facilitating more blood pumping around the body. This blood carries fresh oxygen, which can also make an individual feel more alert and awake.

7. Fatty fish

In general, fish is an excellent and light source of B vitamins and protein that can provide the body sustained energy throughout the day. Cold-water fatty fish, such as sardines, salmon, and tuna, tend to be richer in omega-3 fatty acids.

As research in the journal Nutrients points out, omega-3 fatty acids can reduce inflammation in the body and improve brain function, which may be a cause of fatigue in some individuals.

8. Oranges

Most individuals relish oranges for their taste, which comes from vitamin C antioxidants. Vitamin C can prevent fatigue and help reduce oxidative stress in the body.

A review in the journal Antioxidants notes that young adult male students who have higher vitamin C levels may also have a better mood and may be less likely to experience anger, confusion, or depression.

9. Dark berries

Berries, including raspberries, blueberries, and blackberries, maybe an excellent energy-boosting food when the body is craving something sweet.

Dark berries tend to be richer in natural antioxidants than lighter-colored ones, reducing fatigue and inflammation in the body. They also have less sugar than sweeter fruits while still satisfying a craving for a sweet taste.

10. Lemon water

Feeling less on energy? A warm glass of lemon water should be your go-to drink regularly. Adding a pinch of salt and sugar along with a dash of mint in your lemon water will balance your electrolytes and help keep you hydrated throughout the day.

Bottom Line

A bountiful variety of foods can help boost energy. Whether they’re loaded with carbs for readily available energy or protein and fiber for a slower release of energy, these foods may help increase your stamina and power.

Furthermore, many of these foods contain significant amounts of other nutrients, including minerals, vitamins, and antioxidants. All of these substances are involved in the production of energy within the cells, and they all provide several other health benefits.

If you want more energy, including these foods into the diet is a great place to begin.

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