- As much as we love to eat, we often times forget how much the foods we eat affect our mood and energy. The work we do and the life we live is too valuable to fill our bodies with foods that drain us. And though all foods provide our body with energy, some foods only give our bodies a quick jolt of energy (carbs and sugar), while fruits, grains, and legumes give our bodies more stable energy.
So, if you’re ready to add more energy-boosting foods to your daily boss queen routine, consider these suggestions below.
Avocados are a girl’s best friend because of how much they fill up your body without all the added carbs. A study in Critical Reviews in Food Science and Nutrition cites avocados as a “healthy fat” that provides nutrients, protein, and fiber that can help keep you energized throughout the day.
Bananas are a great snack for boosting energy. A PLoS One study found that bananas help performance and endurance during a workout just as much as a carbohydrate drink. If you’re craving something sweet, try a banana for their natural source of sugar high amounts of fiber. The helpful nutrients in bananas give the body natural energy that you can take with you throughout your day.
Apples are another fruit known for giving the body extra energy. According to a study in Horticulture Research, apples contain fiber, nutrients, and antioxidants (called flavonoids) that help fight against stress and inflammation in the body. So add those apples to your diet sis because they give you energy and keep you calm, cool, and collected.
Salmon & Tuna
In addition to being an excellent source for protein and vitamin B, fish like salmon and tuna are also high in Omega-3 fatty acids. A study in the journal Nutrients found that omega-3 fatty acids help in improving the brain function which can help in reducing inflammation in the body that causes fatigue.
Yogurt is another excellent snack choice for anyone. The USDA credits the healthy snack for being rich in energy-boosting elements like protein, fats, and simple carbohydrates. A study by the United States Department of Agriculture found that yogurt is a great source for energy. So next time you’re craving a snack, consider grabbing a yogurt instead of that candy bar.
Eggs can be an essential part of any breakfast or meal. They come packed full of nutrients and proteins that give the body sustainable energy throughout the day. The USDA says one large hard-boiled egg contains about 6 grams (g) of protein and 5 g of fat, as well as vitamins and minerals that keep the body energized and feeling full for longer.
Opting for hard-boiled eggs in the morning instead of a bacon egg and cheese roll from the bodega will help you save money and avoid snacking by midday.
Dark Leafy Greens
A bowl of some leafy greens will give you energy and maintain your figure. Dark and leafy greens like kale, spinach, and collard greens are full of nutrients, proteins, and antioxidants. Looks like mama’s collard greens are actually good for you!
Not all candy is bad for you. Dark chocolate is actually a great source of energy and helps your blood circulation. A study in the Archives of the Turkish Society of Cardiology credits dark chocolate for benefiting the cardiovascular system by helping to pump more blood throughout the body.
Having a bowl of whole-grain oatmeal in the morning is a great way to provide your body with energy for the day. Oats are rich in fiber and make your body feel fuller for longer than other breakfast choices.
A study in The Journal of Nutrition says whole-grain oats are a great source of body energizers like essential minerals, vitamins, and phenolic compounds.
Quinoa has helped take the place of many grains. It’s one seed that comes jam-packed with protein, slow releasing carbohydrates, and fiber. It’s combination of amino acids and carbs help give the body sustainable energy that lasts throughout the day.
Not a fan of quinoa? Then try out some brown rice. It contains just as much fiber as quinoa and is a much healthier option than white rice. Brown rice helps to slow down the digestion of carbohydrates, which aids in holding energy longer.
Nuts & Seeds
Despite their high calorie count, nuts are a great source for protein, fats, and carbs that give the body energy throughout the day. Nuts are rich in vitamins, minerals and fatty acids that can help with reducing fatigue. A study in the Journal of Parenteral and Enteral Nutrition found that the fatty acids in nuts may help reduce inflammation, which may also reduce fatigue.
Seeds are another great snack choice that doesn’t carry as many calories as nuts. Pumpkin seeds, chia seeds, and flax seeds are rich in fatty acids and fiber, which help give the body more energy. Both nuts and seeds can be added to most salads to add a tasty crunch.
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