Published on January 18th, 2020
Tiredness may embrace you at any point, especially after a strenuous activity or a peak summer day. This lack of energy can consequently affect your activities and make you less efficient in your work.
Consuming a candy bar or coffee to cure this energy gap is not the right choice. It is better to turn to energy-giving foods packed with protein and fibre. Here’s a list of foods that not only fill you with a new cheer but are also light on your stomach:
Bananas are such a perfect example of energy food, that it seems as if nature had hand-crafted them for us.
It has a package of Vitamin B6, potassium and fibre along with glucose sugars which are proven to accelerate your metabolism as well as give you an energy boost.
Many people also choose this yellow peel as their grab-a-bite post or pre-workout. If you often feel really low on vigour, try including bananas in your diet (no, the banana split does not count!). A banana a day keeps laziness at bay!
One medium banana contains about 27g carbohydrates, 3.1g dietary fibre, 105 kilocalories and is a good source of potassium and vitamin B6.
2. Brown Rice
Brown rice is one grain that screams nutrition at the highest volume. Apart from the antioxidants and vitamins, it is sure to give you an energy boost when required.
Brown rice retains more of its benefits due to lesser processing, which makes the manganese actively breakdown carbs and proteins to produce energy.
It also manages insulin secretion, which makes brown rice a top pick for energy food. For once, brown prevails over white!
100g brown rice can give you about 77g carbohydrates, 3.5g dietary fibre, 370 kilocalories and 4mg of manganese.
3. Sweet Potatoes
It’s a yay for all who love munching on sweet potatoes! Thanks to its fibre content and complex carbohydrates, sweet potatoes get digested at a slower pace in our bodies.
This gives you a steady supply of energy. Manganese breaks down carbohydrates and proteins to generate energy.
They are easy on the tongue and highly versatile, which means you can grill, mash, steam, roast, use in salads and curry and still not feel like a sick patient!
100g sweet potatoes provide you about 20g carbohydrates, 3g dietary fibre, 86 kilocalorie and 473% of RDA for vitamin A.
You must have consumed enough yogurt to realize that it often has a cooling effect on your body, which makes it a necessity in the hot summers.
It is filled with the goodness of protein and carbohydrates which release energy in your body. Probiotics present help with digestion and immunity, making sure that you absorb the best of what you eat.
The best part of yogurt is that you can use it in whatever way you want – salad dressings, breakfast side, mixed fruit bowl and it never fails in lifting your spirits.
1 cup of fat- free yogurt has about 19g carbohydrates, 14g protein, 137 kilocalories along with adequate calcium and phosphorus.
Many of you will now be relieved to read that your guilty pleasure is actually helping you stay energetic in the day.
Nuts are the global stars of the snack world. Most of them have high calorie and protein content which results in continuous releases of energy in small doses throughout the day if you consume them every few hours.
Cashews and peanuts make for some evergreen snacks – roasted and salted, whereas almonds and pistachios can be consumed all around the year. Bye-bye nut-consciousness
You can find a detailed table on nuts as energizers here.
This elegant fish makes it to the category of energy providers because of the omega-3 fatty acids present in it.
These reduce inflammation in the body, reducing fatigue and subsequently making you feel much more energetic.
Salmon reduces your cholesterol, saving you from heart risk. The protein and vitamins it carries make for an energy-filled dinner after a tiring day. ‘Brain food’ definitely has to do something with your body!
100g of raw Atlantic salmon is capable of nourishing your body with about 2g of omega-3 fatty acids, 20g protein, 142 kilocalories and enough of niacin.
The Last Word
Other than these superfoods, there is an abundant variety of food that can help boost your energy, whether they release it instantly or gradually.
Consuming these foods is also beneficial as they supply your body with other essential nutrients as well.
You can eat them individually or mix them up to make salads, bowls and energy bars. And the best part? They are super delicious, so you don’t have to forcibly shove these down your throat!