Advertising
Advertising

Published on September 17, 2019

13 Best Energy Boosting Foods to Help You Stay Sharp All Day

13 Best Energy Boosting Foods to Help You Stay Sharp All Day

Do you find you need a “pick-me-up” in the middle of the day? Or maybe your energy wanes just before it’s time to leave work?

Many of us feel fatigued at a certain point during the day – maybe you didn’t go to bed early enough, or maybe you’re a new parent and just not getting enough sleep through the night because your baby is up. You could be having trouble sleeping and possibly need to look at your sleeping habits…

What if there were some foods that could help increase your energy and are actually healthy for you?

Before we get in to the actual foods that can give you a boost of energy, let’s talk briefly about how to eat for optimal energy. People that stay energetic through the day do a few key things:

  • To maintain blood sugar levels and energy evenly throughout the day, it’s best to snack every 2 -3 hours
  • Having a balanced mix of the macro-nutrients — protein, fat and carbohydrate, helps to ensure a slow, steady release of energy throughout the day
  • Including a wide variety of fruits and vegetables helps to ensure we get required vitamins and nutrients from these amazing foods!

In addition to eating healthy, balanced meals and snacks spaced throughout the day, there are many foods that can help give a more immediate boost. Although oftentimes when we are tired, we crave “junk” foods, these will do a much better job of boosting stamina without the terrible sugar crash soon after. Let’s take a look at the Fast Energy Foods:

Advertising

1. Caffeine

This common morning “happiness-in-a-mug” as coffee or some teas not only promotes central nervous system stimulation thus, boosting brain function; it is also a major source of antioxidants and may possibly promote a decreased risk of type 2 diabetes and liver disease.

Caffeine is said to affect some neurotransmitters that could improve mood, reaction time, learning and vigilance.

2. Mint Leaves

The Journal of the International Society of Sports Nutrition says peppermint is thought to increase ventilation and brain oxygen concentration, which can lead to an increase in energy – so this is an excellent pick me up mid day to get you through the afternoon.[1]

3. Ginger

Ginger is said to reduce fatigue by improving blood circulation and blood sugar levels. This deliciously fragrant food may also offer help to migraine sufferers – comparable even to the drug sumatriptan and with less side effects.[2]

Adding certain foods to your diet on a regular basis can help increase your overall energy on the long term basis. Not only do they provide many health benefits in one, they directly or indirectly increase your energy. Here’re some Long Term Energy Foods:

Advertising

4. Quinoa

Discovered by the Incas and thought to increase the stamina of their warriors – this grain has been touted as the super grain of the future.

Quinoa is the most protein rich grain available as well as a complete protein containing all 9 essential amino acids needed by the body. Quinoa contains iron among other things that can help boost brain function as the brain takes in about 20 % of our blood oxygen. It also contains Riboflavin (vitamin b2) which improves energy metabolism within the brain and muscle cells thus, helping create proper energy production in cells.

5. Dark Chocolate

Dark chocolate contains caffeine as well as theobromine which both help to boost energy levels – the darker the chocolate, the less sugar and more energy boosting potential it has. You can have your chocolate and eat it too!

6. Yogurt

Yogurt has a high amount of protein which can help you feel full for longer, so hunger will not distract you from concentration. The fat content in Greek yogurt also tends to be more satisfying as if you’d eaten a decadent dessert!

7. Berries

One study found that black currants can improve the symptoms of computer eye strain – a common cause of fatigue in the workday. Goji berries are known to have high concentrations of melatonin which can improve sleep thus giving us more energy during the day.

Advertising

Berries are also said to stave off cardiovascular disease and some cancers. The healthy natural sugar in these sweet treats help offer a quick boost in your day.

8. Lentils

Lentils are excellent at stabilizing blood sugar and thus, giving you a slow burning source of energy to last long periods. They also help increase your iron stores which can help boost energy as well.

9. Walnuts

These nuts contain healthy fats, fibre and protein which prevents energy crashes and keeps your energy more level throughout the day.

10. Cherries

Cherries are another excellent source of melatonin, which can help you to get a better night’s sleep to keep you fresh through the day.[3]

11. Dried Fruits

Dried fruits are an excellent source of quick, usable energy that provides many essential nutrients including Vitamin A, B-6, C and D.

Advertising

12. Salmon

Salmon fish contain omega fatty acids which are said to improve brain function and reduce fatigue – also providing vitamin b and protein which can help sustain energy throughout the day.

13. Green Tea

This type of tea contains some caffeine which we know boosts energy. This warm gem has also been associated with a 30 % reduction in breast cancer risk!

Learn more about the benefits of green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

The Bottom Line

So many of the foods we eat can help boost our energy. Whether they are carbohydrate dense for readily available energy, or packed with fiber and protein for a slower energy release, they can help increase power and stamina.

As a bonus, a lot of these foods also contain significant amounts of vitamins, minerals and antioxidants, which have been shown to play a role in the production of energy within your cells; and they all provide many other health benefits.

Incorporating these foods into a varied diet will definitely help increase energy levels throughout the day and help to stave off that mid to late day slump!

Featured photo credit: THE 5TH via unsplash.com

Reference

More by this author

Laura Barr

Laura is a registered clinical massage therapist & certified fitness consultant specializing in holistic nutrition, injury & weight management.

13 Best Energy Boosting Foods to Help You Stay Sharp All Day 25 Healthy Habits for a Fitter Body and Happier Mind What’s the Best Nap Length for the Biggest Brain Benefit? 8 Essential Vitamins And Minerals to Help You Sleep Better

Trending in Physical Strength

1 How to Learn Yoga (The Beginner’s Guide) 2 7 Best Lower Back Stretches for Relieving Pain 3 7 Beginner Yoga Exercises for Men to Increase Mobility 4 When Is the Best Time to Work Out? (Science-Backed Answer) 5 7 Digestive Supplements for Enhanced Digestion

Read Next

Advertising
Advertising
Advertising

Last Updated on January 3, 2020

The 10 Essential Habits of Positive People

The 10 Essential Habits of Positive People

Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

1. Positive people don’t confuse quitting with letting go.

Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

 I will grant myself the ability to trust the healthy people in my life … 

To set limits with, or let go of, the negative ones … 

And to have the wisdom to know the DIFFERENCE!

 2.  Positive people don’t just have a good day – they make a good day.

Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

3. For the positive person, the past stays in the past.

Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

Advertising

4. Show me a positive person and I can show you a grateful person.

The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

6. Positive people do not let their fears interfere with their lives!

Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

7. Positive people smile a lot!

When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

Advertising

8. People who are positive are great communicators.

They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

9. Positive people realize that if you live long enough, there are times for great pain and sadness.

One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

10. Positive person are empowered people – they refuse to blame others and are not victims in life.

Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

Advertising

I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

Featured photo credit: Janaína Castelo Branco via flickr.com

Read Next