All our diet plans include energy boosting foods to ensure you stay healthy while working on your weight goal. If you’re having lower energy levels than normal, you might need to:
Your energy levels are highly connected to how you eat, so we gathered a list of the 10 best foods for an energy boost.
Having oatmeal for breakfast is a great way to boost your energy levels as it contains vitamin B, Zinc and Magnesium – all important for your energy production. It also stabilizes your blood sugar as its naturally high in fiber and has a low glycemic index. Top it with berries and honey and you’re good to go!
Feeling tired can indicate low levels of iron. 100g of spinach contains 15% of your daily iron intake and 46% of vitamin C – a fantastic combination to improve anyone’s health and wellbeing. Try mixing in some baby spinach in your salad, or make a green smoothie to drink in the afternoon instead of coffee.
Eggs contain high levels of vitamin B12 – an essential vitamin to have our energy levels on top as it’s a part of our cells metabolism. This vitamin is especially important for vegans and vegetarians to keep track of as their diet contains lower levels or no B12 naturally.
Rich in vitamin C and comes with a high level of antioxidants. The first symptoms of a deficiency in vitamin C is feeling tired, so make sure you get enough. Eating vitamin C through food sources, such as strawberries, is a better option than supplements though, as supplements tend to contain a much higher dosage than what you’re body really needs.
Broccoli, together with other types of cabbage or leafy greens, contains a great amount of folic acid, more commonly known as vitamin B9. Vitamin B9 is important for ones metabolism and many people struggle to get enough per day. You need about 200g of broccoli to reach the daily recommended intake – Try eating them raw as a snack together with some hummus, or boil and eat together with with fish, meat, or poultry of choice.
Kimchi is an example of a fermented food containing probiotics that benefit our gut bacteria. A healthy gut is essential for our immune systems and our bodies abilities to take up vitamins properly. Not only does it boost your immune system or vitamin uptake, research also suggest probiotics can help you lose fat – a real win-win. If you don’t like Kimchi, another alternative is yoghurt or simply taking probiotic supplements in the morning.
Besides being a healthy carb, giving you an energy boost in an instant, bananas also contains potassium. A deficiency in potassium can result in fatigue, so increasing your potassium intake is a way to feel more energized. Potassium also acts as a relaxant for your muscles and prepares your body for a good night sleep, ensuring you wake up well rested and energized the day after.
Fat fish like salmon is rich in omega3, a healthy fatty acid that boosts your brain function, heart health and mood. The healthy fat acid is essential for our brains, to keep brain signals moving smoothly, and some research even suggests omega3 is more powerful in treating depression than traditional antidepressants.
Even the slightest degree of dehydration can immediately affect our energy, mood and performance. Make sure you drink about 5-8 glasses of water everyday – and remember to spread it out through the day. Need tricks on how to get enough water? Read about Lifesum’s water tracker here.
Cocoa decreases stress and anxiety by increasing the brain’s serotonin and endorphin levels. Enjoy a couple of dark chocolate squares (70% min), make a sugar free home made hot cocoa or sprinkle a teaspoon over your yoghurt. Enjoy!
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