One of the most important features of leading a healthy lifestyle is eating food that sustains your energy throughout the day so that you don’t fall victim to cravings. Whether you’re looking to control your food intake or you’re a Muslim that is observing Ramadan, eating slow-releasing energy foods will help you curb your cravings throughout the day. Slow-releasing energy foods tend to be healthy carbohydrates, as these are a key source of energy for the body. Despite this, minerals and vitamins also play an important role in helping your body to produce energy. So, what are the top high energy foods?
First up is oatmeal. Oatmeal contains low GI complex carbohydrates alongside high levels of B-vitamins. As a result, oatmeal is a great breakfast choice, as its the perfect candidate to see you through until lunchtime without a snack in between. The vitamins in oatmeal convert the food into energy, preventing you from experiencing hunger pangs for a significant amount of time.
Spinach is abundant in a lot of good stuff, including potassium, magnesium, and iron. Iron is responsible for transporting oxygen around the body, which is required for you to produce energy. Similarly, magnesium is effective in producing energy, whilst potassium plays a key role in assisting both muscle and nerve function.
Not only are sweet potatoes full of magnesium and iron, but they also contain significant amount of vitamin C. Vitamin C is required to transport fats into the body’s cells, which is a vital component of producing energy. Consequently, it’s fair to say that sweet potatoes are a worthy source of complex carbohydrates.
When it comes to increasing your protein intake, eggs can’t be overlooked, as they’re often regarded as pure protein. This is because they’re packed full of all essential amino acids, as well as healthy fats and B-vitamins. On top of this, their ability to provide choline means that they’re effective in activating skeletal muscle. As a result, not only do eggs sustain you for a significant amount of time, but they also play a role in strengthening your bones and muscles.
Fruit is filled with natural sugar, meaning that you’ll be gifted with a burst of energy after eating some fruit. Despite this, this differs to a sugar rush from refined sugars, which will ultimately lead to a crash. As well as the energy-boosting nature, fruit is also abundant in antioxidants, vitamins, and fiber, meaning that it’s perfect for your gut health.
Green tea contains a small amount of caffeine, but not as much as coffee that leads to jittery side effects and energy crashes. Not only is green tea effective in helping you boost your energy, but it’s also known to lower cholesterol.
You may often hear nuts being referred to as fatty. Although this term has negative connotations, nuts are abundant in healthy fats, as well as minerals and vitamins. In order to take it one step further, you might soak your nuts in water overnight, as this is said to activate their nutrient value, which makes them much easier to digest.
Soybeans are full of phosphorous, copper, B-vitamins, and protein, meaning that they’re well equipped to convert food into energy and release this energy into the cells for use. These can be eaten as an accompaniment to many meals, so they’re extremely easy to incorporate into your diet.
Mackerel, sardines, and salmon are rich in essential fats, B vitamins, and proteins. As a result, eating fish can optimize your energy and even improve your mood.