Is it time to boost your energy levels?
Are you are feeling tired? Low on Energy?
You might be running low on the vitamins and minerals necessary to help your body convert food into energy.
Asking your body to maintain the busy schedules of life whilst eating a poor diet is like asking a car to drive with sugar in the tank on a formula one circuit.
List 0f 10 Healthy Boosting Energy Foods
Here is my list of energy boosting foods which I believe is important for our overall body function with energy being at the forefront.
I have always believed in a mix of good natural nutrients and minerals for our bodies to function efficiently and none more so than giving us the energy we need to get through our day both mentally and physically.
Important as transfers all nutrients around the body. Our body is made up of approximately 60% to 70% of water. Throughout the day we will lose water through sweat, urine and vapour, so it is important to continuously look to replace through drinking water and replacing our fluids. Remember our bodies cannot survive without water so it is super important that you hydrate.
Drinking small amounts of water little and often is far better for you. As soon as you feel a thirst, that is your body telling you that you are already de hydrated so small sips throughout the day is key to your energy levels.
Rich in B Vitamins B12, B2 and B5 plus good quality proteins and 9 essential amino acids mean that eggs will give you a great energy boost. The human body in general does not produce enough or any of the B vitamins other than B12. B12 helps in the metabolism of fatty acids and amino acids. Essential for the nervous system and creating red blood cells.
B2 converts carbohydrates to energy and breaks down proteins and fats.
B5 is essential for the metabolism of carbohydrates, fats and proteins. Our body does produce B5 itself but not enough for what we need.
The amino acids that make up proteins help our body to repair and grow including muscles, skin and bones. Proteins provide 4 grams of energy for every gram you consume.
Oily, Fatty Fish – Salmon, Mackerel, Tuna
Full of Omega 3 healthy fats which is important for our bodies to function. Our bodies do not produce our own so we need to eat foods high in EPA and DHA.
Main functions of omega 3 is to protect our heart and blood vessels from disease. Omega 3 is also found to be protective in maintaining good memory and helping us fight against depression.
Countries such as those in the Mediterranean, Japan and Greenland where they eat a lot of fish as part of their diet generally have very low levels of heart disease compared to UK or the USA for example.
Are good sources of potassium, magnesium and calcium.
Potassium is an electrolyte and helps to maintain healthy and consistent blood pressure.
Magnesium is required for energy production and relaxation of our muscles. This can generally be one mineral that our bodies are low in. Women especially suffer with low levels of magnesium as we get older.
Calcium helps to strengthen our bones and teeth and again depletes as we age.
They are associated with a high nutritional value that help us to boost our energy levels. Nuts contain large numbers of fats, vitamins and amino acids so perfect for releasing energy slowly.
Walnuts, Almonds and Macadamia’s would be my recommendation for the most nutritious.
Is the name of a flowering plant that originates from South America. The guarana fruit looks like a small grapefruit and is a reddish orange in colour. The fruits are clustered as they grow and contain a seed which when ripe is either turned into a paste or brewed in a similar way as coffee.
Guarana is considered to be a stimulant and is the richest natural source of Caffeine at 1 – 4% as opposed to coffee beans at 1 – 2%. Caffeine increases your metabolism and helps you to burn fat.
Due to the high concentration of caffeine in these seeds they in turn are rich in catechins and epicatechins which are powerful anti oxidants which are also used in Green Tea.
Has a crunchy texture and nutty flavour. It is a Gluten Free Grain which contains more protein than any other grain or rice and also has high levels of fibre and other great nutrients and anti oxidants.
Cooked Quinoa consists of approximately 71% Water, 21% Carbohydrates, 4% Protein 2% Fibre and 2% fat. In 100 grams there are about 130 calories.
Quinoa has come into its own recently due to the many health benefits such as higher energy expenditure, improved cholesterol levels and a great aid for weight loss.
Good source of protein and zinc which assists in energy metabolism.
Zinc is involved in the breakdown of energy from carbohydrates. Those people who are known to be deficient in zinc generally have very low levels of energy.
Chicken is a meat exceptionally low in fat and high in proteins. There are approximately 31 grams of protein in a 100g serving of chicken. Breast meat is the leanest with approximately 1g of fat per 28 grams. Chicken legs have approximately 2g of fat per 28 grams of meat.
A very versatile meat which can be baked, boiled, grilled and roasted and goes with almost everything.
Such as Beef is rich in iron and can stop you feeling tired and faint.
Iron is essential for the growth of our body and supports our muscles through aiding oxygen circulation and helping against fatigue.
Iron deficiency is associated with chronic fatigue. Ensuring that you consume the right foods in your diet that contain iron can combat that deficiency. In turn good levels of iron will keep you energized throughout the day.
Fruit & Vegetables
Packed full of Vitamins & Minerals
Vitamins and minerals are organic nutrients that the body uses to maintain normal metabolism and health.
Vitamins function as chemical partners for the enzymes involved in cell production and tissue repair. Minerals help facilitate the absorption of vitamins.
In the UK the general population do not eat enough fruit and vegetables which means we are lacking in very important minerals and vitamins which give us a healthy and balanced diet. It is important therefore to colour up and mix different types of fruit and vegetables to get a greater mix of those vitamins and minerals that our bodies need. Your 5 A Day is a good start for this but ensure you are adding lots of different types to reap the rewards.
This is my top list of healthy energy food that I also try to combine in my diet regularly. Many of these foods also have many other benefits and lots more vitamins and minerals within. I really wanted to give you an idea of different foods with a variety of vitamins and minerals to give you extended choices of what you can consume for increased energy and health.
The food you eat is the primary source for these elements as most cannot be manufactured in the body.