15 Energy Boosting Foods Guaranteed to Keep You Productive and Active All Day

Are you the type of person who gets tired easily? Do you have difficulties staying focused on your work? Do you need extra energy to last you through the day? If you answered yes to all these questions, then you might want to consider changing your diet. Studies have shown that there are certain foods that can affect your mood and energy levels.  These foods supply calories and promote more efficient calorie burning.

So instead of wasting money and risking your health in drinking energy drinks, you should eat more of the following energy boosting foods:

1. Brazil Nuts

Brazil nuts are packed with magnesium. This mineral plays a huge role in energy regulation, especially in the body’s use of Adenosine Triphosphate which is essentially the body’s energy currency that binds to a magnesium ion in order for it to be activated.

It is also considered as the best source of selenium, another mineral that promotes happy mood. You can take six Brazil nuts a day to meet the recommended daily intake of the said mineral.

2. Coffee

Arguably the most popular energy boosting drink in the world, coffee contains caffeine that makes you more alert. It also boosts metabolisms and increases your energy levels.  The National Sleep Foundation says that the effects of coffee on your body will become apparent just 15 minutes after finishing a cup of Joe.

A friendly reminder, though– don’t drink more than  400 milligrams of coffee a day as it could make you nervous and uncomfortable.

If you don’t like coffee, you can try other sources of caffeine like green tea,  which is one of the best herbs for energy.

Grapefruit

Eating lots of grapefruit can improve your mood and make you active all day. It’s an excellent source of potassium, which aids in relieving waste build-up in your system. As a consequence, you’ll get a boost in vigor that you need to last you through the day.

Grapefruit is also rich in B vitamins, which can keep your activity levels high. It is packed in calcium and potassium that  replenish electrolytes that the body lose when you sweat. It is not surprising that grapefruit is a common ingredient in most energy drinks.

Banana

There’s a reason why most runners usually snack on banana before taking part in any run.  It has been clinically proven to fuel the body and enable it to maintain a good athletic performance. In 2012, a study that was published in the Public Library of Science Journal showed that endurance athletes who eat bananas before their workouts have better performance measures compared to those who drink carbohydrate drinks.

It is also rich in the amino acid called tyrosine. According to the Franklin Institute, tyrosine makes neurotransmitters that boost alertness and memory. And it has natural sugar that our bodies use to produce glucose, which in turn gives you energy.

Oatmeal

If you think you’ll have a long day ahead of you, then have oatmeal for breakfast. It can provide you with long-lasting energy that you need for a packed day, as it is broken down slowly by the body.

Its complex carbohydrates will give you the vitamins and minerals you need to last through a tiring day. And because it is high in protein and soluble fiber, oatmeal can help in lowering your cholesterol levels.

Oats also boost the production of serotonin, a chemical messenger that has been linked to stress relief, and improved learning and memory function.

Spinach

You’ve seen the cartoon character Popeye the Sailorman consume a can of spinach every time he’s in trouble, giving him an energy boost.

One research that was published in the Cell Metabolism journal showed that eating spinach a day makes the muscles more efficient. The researchers said that eating 300 grams of the vegetable reduces by as much as 5 percent the oxygen needed by the muscles when exercising.

This is not only significant to people who work out in the gym. It can also give you lasting power through the day, or in your daily sprints to catch a bus or train.

Salmon

Salmon is a recommended food for runners and athletes. It is rich in protein and omega-3 fatty acids. The former rebuilds muscles after an intensive workout, while the latter is known as an anti-inflammatory.  Omega-3 fatty acid also boosts energy, improves focus, and promotes good blood circulation.

Eggs

Eggs are rich in B-vitamins, protein, and iron that should give you the energy boost you need for the entire day.

B-vitamins are needed by the body to convert food into energy. One type of B-vitamin that is found on eggs is choline, which is needed for energy production and enhanced brain function.

Iron is also essential for energy. Our bodies use it to hold on to oxygen in the blood and transport it to the tissues. Iron is also utilized by the cells for energy production. Meanwhile, protein is needed for building muscles.

Dry Roasted Pumpkin Seeds

Raw pepitas or dry roasted pumpkin seeds may appear so mundane, but they can give you a natural energy boost.  These seeds are excellent sources of fiber, healthy fats, and protein. They are also rich in manganese, zinc, and phosphorus, giving you enough energy to last a busy day or when you are working out in the gym.

Lentils

You should incorporate lentils in your daily diet. After all, these legumes are rich in protein, minerals, amino acids, and vitamins. Lentil is also versatile that it can replace rice and pasta in any recipe. It is also a good source of fiber, and would keep you full for a long time.

There are lots of lentil recipes that you can try.  You can mix them with sweet potato,  garlic and fish for dinner. Or you can match lentil and arugula salad with salmon.

Goji Berries

If you’re looking for a mid-day snack to boost your energy, try chomping on goji berries. The Chinese have used it for many years now, believing that it can aid in energy production and stress relief. It is also known for promoting a healthy mood, improved memory, and a sharper mind.

The Chinese also believe that it can increase blood flow to the body, including the sex organs. This is the reason they call it the Viagra of China.

Goji berries come in dried and liquid forms. The latter is a better choice, as it is easily assimilated into the body.

Whole Grain Bread

If you like to have bread for breakfast, then you are encouraged to eat the whole grain type. Whole grain bread is rich in starch and fiber, and can stabilize blood sugar levels. Plus, eating whole grain read can make you feel full.

Avoid eating muffins and bagels. Yes, these foods can give you an energy boost but it would only be temporary. Worse, you’ll suffer from an energy crash.

Eat a slice or two of whole grain bread with nut butter. Or you can top it with eggs or tomato slices.

Walnuts

One of the premier plant protein sources, walnuts are known as a brain food. But with their high levels of omega-3 fatty acids, walnuts can make you more alert, active, and happy. In fact, incorporating a fistful of walnuts in your diet can boost your energy levels enough to help you get through a hectic day.

Walnuts also have other health effects. They are an excellent source of fiber, calcium, and other essential nutrients that your body would need to effectively function.

Dark Chocolate

The usual misconception is that you have to eat bland food in order to be in tip-top shape. If there’s an exception, then it has to be dark chocolate.

Yes, everyone’s favorite sweet treat can be an amazing source of energy. After all, a bar of dark chocolate is filled with anti-oxidants that not only give you an energy boost but also are heart-healthy. Moreover, dark chocolate has caffeine, a stimulant that can keep you alert and active while improving your metabolism.

Of course, eat dark chocolate in moderation as too much of it can cause you to gain weight.  You should not exceed more than an ounce of dark chocolate a day.

Avocadoes

Avocadoes are rich in monounsaturated fat that improves blood circulation around  the body, giving you the boost in energy and alertness that you need for a hectic day. Plus it cuts the risk of plaque build-up and lowers bad cholesterol levels.  So why not have avocadoes for your mid-day snack instead of chips and soda?

These are just 15 of the best natural energy foods that you can incorporate in your diet. You can also take Fatigue Fighter, a natural food supplement that supports high energy levels, vitality, and stamina. You only have to take 0.25 ml of this supplement thrice a day to get the energy boost you need.