Everyone has those days when you just wanna crawl to bed and hibernate until spring comes along — that feeling of sluggishness, struggling our way through the rest of what we need to do in a day. Caffeine and sugar might give us a boost, but they are only temporary and usually leave us in an even worse state of fatigue than before. The food we consume provides us with the energy our bodies require to function properly—particularly whole, nutrient-dense foods that provide the vitamins, minerals, and healthy carbohydrates our bodies crave for true sustaining energy.
And eating for energy doesn’t mean you just eat more (although, that can work too); it means knowing what to eat to keep blood sugar stable and going all day long. For example, here is an inside look into the top five foods that can give you all-natural fuel for energy, concentration, and everything else this day has in store.
Oats: All-Time Energy Booster
For all-day energy, oats are second to none. Oats are full of complex carbohydrates which release energy gradually. While simple carbs cause a rise in blood sugar, followed by a crash — complex carbs break down more slowly and provide hours-long sustained energy.
Stronger Heart — Oats are high in dietary fiber, particularly beta-glucan which may help to stabilize blood sugar levels and keep you feeling full for longer. They will also give you iron, which is needed for hemoglobin production in red blood cells (and therefore oxygen flow), and a bunch of B vitamins like thiamin or niacin and folate, which are all super important in energy production. Oats are also really versatile— you can eat oatmeal, overnight oats, or add them to smoothies for a quick and healthy breakfast.
Bananas: Simple, Sweet, and Energizing
All that being said, bananas also have vitamin B6 — involved in energy metabolism — and potassium. Research reveals banana can improve stamina and endurance, so is a perfect post— or pre-workout snack.
Nuts & Seeds: Tiny Powerhouses for an Energy Boost
Small but mighty, nuts and seeds are higher in healthy fats, protein and fiber which will help keep you full longer. The fats and protein together provide a slow, gradual release of energy throughout your day, which means tight you steer clear of the afternoon slump.
Fruits, vegetables, and almonds in particular are great for energy. These nuts are rich in magnesium, which is essential for the conversion of food into energy, this food also has B vitamins which play a role in the metabolic function. So another excellent source is chia seeds, as they’re also chock-full of omega-3 fatty acids that have been shown to reduce inflammation and improve cognitive function. Flaxseeds, sunflower seeds, and walnuts are also rich in healthy fats fiber, and protein– fuels that will help keep you feeling your very best.
Spinach and other greens — Energy-boosting greens
While leafy greens such as spinach, kale, and Swiss chard may not run through your mind when thinking of energy-boosting foods they are powerhouses for a reason. Iron is important for the transport of oxygen in our bodies, and these greens are packed with iron! When iron is low, our bodies struggle to produce adequate hemoglobin levels which transport oxygen in red blood cells — resulting in tiredness. Spinach is rich in magnesium and potassium, which support muscle function and help prevent tiredness.
They are also high in the B vitamins, which are necessary to produce energy, and vitamin C, which aids iron absorption. Adding greens to your plate will give you that extra shine of nutrients that work hand-in-hand with providing energy to keep you awake and alert.
Complex Carbs That Are a Powerhouse: Sweet Potatoes
For sustained energy, look no further than a nutritional powerhouse like sweet potatoes. And they’re a great source of complex carbs, which take a long time to digest and coat the bloodstream with glucose. Unlike simple carbs that provide short bursts of energy beforehand, keeping us barely functional in the day and then crashing mid-afternoon, this helps keep the lid on our energy levels throughout.
Not only that, but sweet potatoes contain a lot of fiber too, which also has the effect of balancing blood sugar. They’re loaded with beta-carotene (a type of vitamin A) and boosted with immunity-supporting vitamin C, as well as potassium and manganese for muscle and bone health.
Sweet potatoes are very easy to use either in baked goods or made into mashed or roasted sweet potato dishes. They can match with savory or sweet flavors; hence a versatile addition to any meal plan.
Final Thoughts
Increased productivity if you get the right foods. The first five foods — oats, bananas, nuts and seeds, leafy greens, and sugar potato — represent a combination of complicated carbs, crucial fatty acids, vitamins, and also minerals that all interact to offer you even more continual power during the day. When you include these foods in your meals regularly, you make it easier to succeed and avoid temptation one meal at a time. So next time you find yourself dragging, instead of reaching for a quick-fix snack, grab one of these healthy high-energy foods!