We all lack energy from time to time and sometimes need a good pick-me-up. The foods we put into our bodies can affect how we feel in a big way. Choosing nutrient dense, high energy foods that boost your energy levels in a sustainable way, will help you to avoid sugar crashes and binges.
Foods like dates, fruits, superfoods and peanut butter can all give your body a good boost. High fiber, antioxidant-rich and high carb foods are often best. Alongside foods like these, staying hydrated will also leave you feeling replenished as dehydration can cause fatigue.
High energy foods often have high calories, so if you feel low energy don’t be scared to eat something a bit more calorie dense. Listen to your body and respond appropriately by giving it what it truly needs, an energy boosting food. Keep reading to find out 10 delicious health foods that you can rely on to boost your energy.
Nuts and Seeds
Nuts and seeds are an energy-dense, nutrient packed go-to for a quick energy boost. They are high in Omega fatty acids and protein which stabilize blood sugars and are good for heart and brain health. Nuts and seeds are essential to up your nutrient intake.
A few nuts and seeds that are particularly good include almonds, brazil nuts, pistachios, pumpkin seeds, chia seeds and flax seeds. Sprinkle nuts or seeds over your salad or pasta or add them to your smoothies to really boost the nutrient content.
For an easy on-the-go snack you can take anywhere for an instant pick-me-up, power balls are the answer! Power balls or energy balls are super easy and cost effective to make, creating a delicious portable high energy snack.
The key ingredients to these balls often include oats, dates, nut butter, some form of sticky sweetener like honey and additional yummy things to set the flavor of the balls like cranberries, coconut flakes or raisins.
All these ingredients deserve to be on this list for energy boosting foods, so you can imagine how these pack an energy punch through a busy schedule. The ultimate energy ball guide is a good place to start, including 6 different flavors from one mix!
Bananas, Oranges, Strawberries
All fruits are fantastic high energy foods that give a delicious nutrient dense energy boost. A few fruits have added energy boosting benefits like bananas, strawberries and oranges to name a few.
Bananas are an all-rounder for good energy, as they’re high in carbohydrates, vitamin B6 and potassium and are known for boosting serotonin levels too.
Oranges and strawberries are packed with vitamin C, keeping your body healthy and more energized.
To keep your energy levels healthy and avoid those hangry binges, it’s important to keep your blood sugar level stable. Oatmeal is one of the best foods for stabilizing blood sugar because of its complex carbohydrate content and fiber.
There are so many delicious things that can be done with oats to change things up, this recipe guide has some scrumptious oatmeal breakfast ideas.
Despite popular belief, you can eat chocolate AND be healthy! Dark chocolate is high in antioxidants and much higher in cocoa than regular chocolate (and it’s lower in sugar too!).
Cocoa can improve blood flow throughout the body, carrying oxygen to the brain and muscles. The increased blood flow improves mental function and reduces fatigue. Dark chocolate is an instant high energy food that can be handy to have around for those sluggish days.
Although goji berries can be an acquired taste, added to smoothies or breakfast bowls, they offer sweetness and an antioxidant kick. Antioxidants fight fatigue by increasing blood flow throughout the body, improving oxygen transport.
Goji berries are also particularly high in fiber, causing energy to release slowly, allowing for a more sustainable energy boost. Never heard of Goji berries before? This slideshow explains the benefits of this power berry and its origin.
Dehydration is one of the most common causes of fatigue. Water improves oxygenation in the body and helps the body flush out unwanted toxins. Sometimes staying properly hydrated can be hard or feel like a chore, but the best way to improve on this is to spice things up a bit!
Infusing your drinking water with fresh fruits, cucumber and some herbs like mint can encourage you to drink more. Here are some ideas to freshen up boring water and add some flavour. Water is the ultimate natural energy drink!
Superfoods are foods that have an exceptionally high nutrient and antioxidant content. Common superfoods include berries, dark green leafy veg, seaweed, mushrooms and many other foods that we all commonly eat without realizing they are considered superfoods.
Superfood powders are made by drying out and powdering some of these foods to allow for easy consumption. You can add superfood powders to any meal, make superfood smoothies or mix the powder in oats to drastically increase the nutrient and antioxidant content.
Leafy Green Vegetables
We all know vegetables are the most nutrient dense foods, but dark green leafy veg stands out among the rest. Dark green leafy vegetables have the highest antioxidant and nutrient content and include high levels of energy boosting nutrients like iron and magnesium.
There are many delicious ways to get these vital vegetables into our diets including kale chips, stir fries and omelettes to name a few. Kale chips are quite costly to buy from the store but they are fairly easy to make from home.
Last but not least, a personal favorite, sweet potatoes. Sweet potatoes are delicious, cost-effective, and easy to prepare. With a high carbohydrate content and almost 4 grams of fiber per potato, these roots can supply the body with amazing amounts of slow-releasing energy.
Sweet potatoes are high in manganese, helping with nutrient absorption, and are extremely high in vitamin A. If you have a sweet tooth on an energy low, Sweet potatoes are a great alternative to simple sugar snacks.
The body responds differently to different foods. Stay in tune with your body to feel which foods work best for you. Although unhealthy high energy foods like cookies or coffee may seem to work in the short term, they don’t provide sustainable energy.
Always opt for foods that will provide you with sustainable energy to prevent sugar spikes and drops, this will ultimately prevent binges, fatigue, and keep you feeling good! If you’d like to learn more about how to stay in tune with your body, intuitive eating may be what you’re looking for.