Your body gets energy from what you feed it. So it's important to make sure you’re getting enough of the right nutrients throughout the day, so that you’re fueling your body with what it needs to repair, build, and maintain your body’s cells and tissues.
When fatigue starts to set in, here are 11 foods that can give you a natural boost of energy.
11 foods that give you energy
1. Eggs
Eggs provide the body with plenty of protein and nutrients for sustained energy. One large, hard-boiled egg contains about 6 grams of protein and 5 grams of fat, as well as vitamins and minerals to help keep your body energized and feeling full for longer.
2. Yams and sweet potatoes
Yams and sweet potatoes are good sources of complex carbohydrates and high in fiber, which may help slow the body’s release of sugar into the bloodstream. Sweet potato is also high in potassium, helping to keep fatigue at bay.
3. Oatmeal
Oatmeal is another complex carbohydrate that contains beta-glucan, a soluble fiber that forms a thick gel when combined with water. It digests slowly, providing longer-lasting energy.
4. Brown rice
Brown rice contains manganese, which helps enzymes break down carbohydrates and proteins to generate energy. Brown rice is less processed than white rice and thus retains a lot of its nutritional value.
5. Pomegranate
Pomegranates are high in antioxidants, vitamin C, and fiber, which can provide a surge of energy as well as build immunity, improve digestion, fight type 2 diabetes, and keep your blood pressure in check.
6. Orange
Citrus fruits, including oranges, are well-known for their immune-boosting vitamin C nutrients. Oranges in particular are a great choice because each variety of orange contains more than the recommended daily amount of vitamin C. Vitamin C increases the body’s ability to absorb iron as well as its ability to produce collagen, thus protecting cells from damage.
7. Watermelon
Beside being delicious and refreshing, watermelon is 92% water, full of cell-protecting antioxidants, and contains vitamins A, B, and C that help prevent infection. It also has lycopene, which acts as a shield to protect the body from UV rays.
8. Broccoli
Broccoli contains iron, potassium, calcium, selenium, and magnesium. It is also rich in fiber, protein, and vitamins A, B (including folic acid), C, E, and K
9. Beetroot
Beetroot helps promote digestion and weight loss. Due to its high polyphenol content, beetroot is also good for hair and skin.
10. Edamame
Edamame is high in protein, B vitamins, copper, and phosphorus. Copper and phosphorus are involved in converting food into energy and releasing it into cells so that they can use it to perform various functions.
11. Low-fat yogurt
Yogurt with probiotics, or good bacteria, can help boost the immune system. Yogurt is also packed with vitamins and minerals that are beneficial for overall health.
Health Solutions From Our Sponsors
National Health Service. The Energy 'Diet'. https://www.nhs.uk/live-well/sleep-and-tiredness/the-energy-diet/
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yerba mate
Yerba mate tea is used for many purposes including weight loss, fatigue, headache, and improving memory, thinking skills and athletic performance, however, there are no scientific studies to back these uses. Do not take yerba mate if you have high blood pressure (hypertension). Do not take yerba mate if you are pregnant or breastfeeding and do not give it to children. Common side effects of yerba mate include excess stimulation, insomnia, upset stomach, hypertension, increase in heart rate, inhibition of platelet aggregation, and increased risk for esophageal and other cancers with excessive use.