Nutrition Corner

What are the best food types for energy?

Our bodies need to convert foods into glucose. Our bodies are fantastic at this process and we must make sure we are putting in the best quality nutrients.

Foods

Spinach is a great source of iron which is the main component of energy production in the body. Make sure to add spinach to your morning omelet or smoothie to feel energized all day long.

Brown rice is a high energy food because it is rich in manganese, which helps your body produce energy from proteins and carbs. It will help you with being full of energy all day.

Asparagus is high in B vitamins, which naturally support healthy energy levels by turning carbs into glucose, and it contains plenty of fiber. Add asparagus to your salad to help get you through the afternoon.

Cardamom, in Asia, this spice is valued for its ability to increase energy and promote blood flow by expanding small blood vessels. Choose curry for dinner or sip a cup of chai tea to beat the afternoon slump.

Whole wheat/whole grains are packed with complex carbohydrates. Carbohydrates provide 60 percent of the energy required to help your body function. Eating whole grains can prevent a surge in blood sugar after your next meal, according to a study in the Journal of Nutrition and Metabolism, which means fewer energy crashes than when you eat refined carbohydrates in sugary or heavily processed snacks. Oatmeal, high fiber cereal, whole grain crackers, or granola bars are great choices.

Cashews, almonds, and hazelnuts are high in magnesium, which plays a key role in converting sugar to energy. They are also filled with fiber to keep your blood sugar level and protein to stave off hunger. Keep a bag of mixed nuts or trail mix in your purse or desk drawer to stay energetic all day.

Dark chocolate is good for you and a great high-energy food. It contains the natural stimulant theobromine, similar to caffeine, which boosts your energy and your mood.

Fresh fruits contain natural sugar that helps keep blood sugar levels steady because it’s packed with fiber. Make an energizing breakfast smoothie with blueberries which helps you focus, strawberries that are high in vitamin C, which helps turn fat to energy, and yogurt that is rich in magnesium, which helps regulate the release of glucose. Tropical fruit like pineapple, which contains iodine, helps control how quickly your body burns energy. Fruits like bananas or apples, are good choices as natural energy boosters packed with nutrients.

Reference:

Alyssa Jung, 10 High-Energy Foods You’ll Want to Add to Your Diet for a Quick Pick-Me-Up, Reader's Digest