Best 25 high energy food an important thing in our life. It determines our mood, behavior and directs us towards specific actions. Healthy energy food is one that doesn’t cause short term or long term health problems to the user.
It should neither be contaminated nor have injurious content. Eating energy food like fruits, vegetables help us to reduce the risk and provides nutrients needed in maintaining good health.
Proper nutrition or energy is one of the most essential elements of being healthy and living a long life. people deal with food every day. It is also important to understand why certain foods are required because energy food increases a person’s energy and changes of living longer and enhances his mental status.
Carbohydrates are a source of energy for the body in carryout any activity .we need to eat foods than contain healthy carbohydrates as an energy source. Energy food enables the body to work efficiently and avoids some preventable chronic diseases.
Maintain a healthy lifestyle food is a key ingredient to helping sustain our health throughout our life. Our bodies use carbs to make glucose which in turn gives us the energy keeps our body running.
This energy use for our cell, tissues, and organs. Every cell in our body needs energy so we should take healthy & energy food for our body.
Different kind of foods is converted to energy at different rates.
Best high energy food
- Fatty fish
- Dark chocolate
- Brown rice
- Sweet potatoes
- Green tea
- Tuna fish
- Leafy green vegetable
Apple is one of the most popular fruits in the world which is good sources of carbs and fiber a medium-sized apple(182 gm) contains about 25 gms carbs, 19 gms of sugar, 4.4 gms fiber .due to rich of sugar & fiber apple provide slow and sustained energy.
Apple has a high antioxidant content which could slow down the digestion of carbohydrates so they are released over a more extended period of time.
Oatmeal is a whole-grain cereal that provides with long-lasting energy. It contains fiber, protein, potassium, magnesium, and minerals which stabilizes blood sugar levels all day.
It contains beta-glucan, a soluble fiber that forms a thick gel which combined with water. This gel presence in stomach digestive system which delays the stomach emptying and absorption of glucose into the blood. It is also called heart-healthy food because of lowering cholesterol.
Bananas are the best food for the energy they are an excellent source of carbohydrates, potassium and vitamin B6, which can help boost energy level our body .it also helps for muscle function.
Fatty fish are good sources of protein fatty acids and vitamin B12. It contains omega-3 fatty acids, which reduce inflammation in the body which is a common cause of fatigue and also decrease fatigue in cancer patients and recovering from cancer. Vitamin B12 works with folic acid to produce red blood cell(RBC) and help iron work better in the body.
Egg contains protein, which gives you a steady & sustained source of energy because it does not cause spikes in blood sugar and insulin with it is digested. Egg yolks rich in vitamin B which responsible for converting food energy it also has vitamin D to maintain strong bones.
Leucine is the most abundant amino acid is present in the egg, which stimulates the production of energy in the cells & increases the breakdown of fat to produce energy.
Brown rice contains fiber, manganese, minimal that helps converts protein and carbs into energy. It helps to regular blood sugar level and helps you maintain steady energy levels throughout the day.
One cup of cooked brown rice contain3.5 gm of fiber and provide about 88%of the RDI for manganese mineral that helps your enzymes breakdown carbohydrates & proteins to generate energy.
Sweet potatoes are a nutritious source of energy one medium-sized sweet potatoes contains 23 gm of carbohydrates,3.8 gm of fiber,28% RDI for manganese, 38% of RDI for vitamin A.
It gives a steady supply of energy potatoes are also a great source of manganese which helps in the breakdown of nutrients to produce energy.
Yogurt contains carbs in the form of simple sugars, such as lactose and galactose. It is packed with protein which helps slow down the release of sugar into the blood yogurt contains more amount of vitamin B12 and B2, which involves cellular functions.
Popcorn is a low-calorie energy snak. a 100gm air-popped popcorn provides 78gms carbs and 15gm of fiber foods .popcorn provides a steady release of energy.
10.Leafy Green Vegetables
Leafy green vegetables like spinach, kale are excellent sources of nutrients that promote energy .it contain iron, calcium, magnesium, potassium and vitamins A, C, E, and K and packed with folic acid, fiber and antioxidants that provide a health benefit. Vitamin C enhance the absorption of in the body.
Iron enhances the production of RBC for the efficient delivery to our cells with from it also enhance the formation of nitric oxide, which helps the blood flow through the body.
Beets improve energy and stamina. Beet able to improve blood flow it is antioxidant content and naturally occurring nitrates and delivers oxygen to tissues.
This is the ability to increase energy levels .one cup of beets (140gms)provide us up to 3.8 gms of fiber and 9.2 gms of natural sugars.
12.Grains & Cereal
It contains vitamin, minerals, carbohydrates, fats, oils, and protein when processed by the removal of the brain & germ remaining endosperm is mostly carbohydrate. Because of high fiber grains, cereals slow the release of glucose into the bloodstream which ultimately translates to more consistent energy level throughout the day.
Pumpkin seed are a good source of fiber, protein .it helps keeping energized longer .it provides phosphorus manganese and zinc which provides additional energy to your body .these fiber & protein also contain the tryptophan which is building a block of “happiness hormone”
Beans are rich in nutrients and a great source of natural energy. It is a rich source of carbohydrates fiber and protein beans digested slowly which help maintain stable blood sugar level and gives you steady energy.
It contains antioxidants that can help fight inflammation & promote energy .black beans are a good source of folic acid, iron, manganese & magnesium which is energy production and help with the delivery of every cell in the body.
Strawberry is an energy-boosting food or fruit .one cup of strawberries contains 12 gms of carbs,7gms of sugar and 3 gms of fiber which can enhance the energy level. It is reached in vitamin C which helping fight inflammation in the body. An antioxidant in strawberries helps to fight fatigue and give you energy.
Tunafish is a good source of protein, fatty acid, and vitamins B. Provides omega-3 fatty acid which has been a slowdown or reduces inflammation in the body, which is a common cause of fatigue. It decreases the fatigue especially in cancer .vitamin B12 works together with folic acid to produce red blood cell (RBC)help iron work better in the body.
Green tea contains the combination of caffeine and L-theanine, an amino acid that clams without sedating and may lessen the negative effects like anxiety high blood pressure and enhance the positive effects.
It reduces the stress a produce a smoother boost of energy .L-theanine in green tea can increase focus and mental concentration green tea decreases fatigue by increasing the breakdown of the fat & release of the hormone norepinephrine, which is to mobilize the brain and body for action.
Nuts contain high calories and an abundance of protein, carbs, and healthy full. These nutrients can provide you with a slow release of energy during the day nuts are high in omega-3 and omega-6 fatty acids and antioxidants that can increase energy level & help with inflammation and antioxidant protection.
It contains other vitamins and minerals such as manganese, vitamin B, vitamin E .these can help to increase energy production & tiredness.
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Avocados are full of fiber, potassium vitamin A&E and folate they also contain an omega-3 fatty acid called alpha timosenic acid which improves the metabolic aspects of heart health including the level of oxidative factors, blood fat levels, and inflammatory markers. It contains 84% of their carbohydrates.
Water is one of the most important of your energy levels is hydration status. Water is responsible for transporting all nutrients in the blood that we can’t metabolize the food wheat and function properly.
Water is the main component of blood 7 essential for carrying nutrients to the cell & taking away the waste products. Sports drinks combine water with vitamin, minerals and electrolytes substances that help to regulate the body processes water helps control body temperature, digestion and act as a medium in many metabolic processes in the body, including energy production.
Dark chocolate contains higher cocoa .the antioxidants in cocoa have been shown many health benefits such as increasing blood flow throughout the body. It also helps the delivery of oxygen to the brain and muscles, which imposes their functions.
It is also benefits for skin appearance by increasing blood flow to the skin .the increase of blood flow produced by antioxidants in cocoa could help reduce mental fatigue and improve mood.
Dark chocolate also contains caffeine and theobromine which enhance mental energy.
Almonds are an energy-boosting powerhouse. almond packed with protein & fiber .it also contain calcium, potassium, phosphorus and vitamin E, vitamin B .almond provides a ton of vitamin B like folate, thiamin, riboflavin which help to convert food to energy.
It contains a resource of magnesium which plays a key role in converting sugar into energy. It contains magnesium an electrolyte needed for proper muscle function.
Quinoa is a seed which is popular for its high protein content. it is a gluten-free grain has more protein .it is rich in amino acids such as lysine, cysteine, and methionine that is actually considered as a complete protein .one cup of quinoa provides 39 gms of carbs, 3gms protein, 5 gm fiber and a significant amount of vitamins and minerals.
The amino acid help with muscle repair after exercise. While the magnesium & phosphorus in quinoa supports energy level.
Orange contains high in vitamin C .on can provide as much as 106% RDI for vitamin C. it contains antioxidants compound that can provide protection from oxidative stress & also decrease fatigue and improve physical performance.
Coffee rich contain is caffeine. caffeine con quickly passes from our blood to your brain and inhabit, the activity of adenosine a neurotransmitter that quiets the central nervous system . it also produces epinephrine hormone .this hormone stimulates the body and brain.
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