Unprocessed Foods
Unprocessed (or minimally processed) foods rich in certain nutrients are key forboosting energy.
Non-Caffeinated Beverages
If you’re looking for more energy, select healthy beverages that don’t contain caffeine.
Lean Protein
Foods rich in ironand vitamin B12 can help prevent fatigue while offering a subtle energy boost.
Stefania Pelfini, La Waziya Photography/ Getty Images
Lean animal protein containsessential amino acids, key compounds that support the body in generating energy.
Whole Grains and Complex Carbs
Whole grains contain more iron, vitamin B, and fiber than refined grains.
This nutrient mix balances energy levels and keeps you feeling full.
However, staying hydrated throughout the day positively impacts these functions.
Maintaining hydration levels also helps improve activities requiring energy, like athletic performance and mental awareness.
Oats
Oats are a nutrient-rich carbohydrate full of vitamins, minerals, and fiber.
The carbohydrates in oat products like oatmeal initially boost blood sugar levels, while the fiber controls them.
Thisprevents a sugar crashand leads to long-lasting energy.
In addition, eggs containB vitamins like thiamine,crucial for energy production.
Beans
Legumes like beans are full of complex carbohydrates, offering a steady stream of energy after consumption.
This means berries like blueberries can help boost your energy and reduce fatigue.
Nuts
Different types of nuts, like almonds, are a key snack for prolonging energy.
They’re full of protein and healthy fats while a bit lower in carbohydrates.
Nuts support a burst of energy but aren’t likely to lead to a blood sugar spike and crash.
Nuts, with their vitamin B and magnesium content, can also help combat fatigue.
These nutrients are crucial for the body’s energy production.
They’re also rich in vitamins and minerals like magnesium and iron, essential for increasing energy levels.
Eating a well-balanced meal will give you steady energy and balance your blood sugar for hours.
For example:
Summary
Your diet greatly affects how your energy levels fluctuate throughout the day.
If you have an underlying health condition, check with a healthcare provider before making major dietary changes.
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