The Best Foods to Eat for Energy

Healthy Foods

If you have to drag yourself with the day, it’s easy to think popping a supplement or chugging an energy drink might help recharge your battery. Not so fast. All-day energy doesn’t originate from a pill or a concoction inside a can. It comes from real food, that is packed with nature’s secret stash of natural revitalizers such as complex carbs, protein, and fiber. All foods and most drinks contain calories which we are able to use as an energy source. The nutrients that provide us with energy are carbohydrates, fats, protein and alcohol.

Many of these food choices are healthy and will provide energy because according to the study they contain an excellent source of vitamins, minerals, fiber and antioxidants, while being low in calories. Try these energy boosters on the run, inside a recipe, for a snack, or in a meal.

Red Beans

Small and dark red beans are low in fat, high in protein and fiber that will leave you feeling full and energized. A good source of iron, magnesium, phosphorus, potassium, copper and thiamin red beans also contain phytonutrients.

Bananas

Since they're composed mostly of sugars (glucose, fructose and sucrose) and fiber, bananas really are a foolproof energy food. Top them with peanut or almond butter for any well-rounded snack, or slice one into your morning cereal for an extra boost that will keep you going until lunchtime.

Salmon

Salmon is low in saturated fats and cholesterol and is a good source of protein. Most importantly though salmon is definitely an excellent source of omega-3 fatty acids. Omega-3s are a type of fat which makes your blood less likely to form clots and could also protect against irregular heartbeats, decrease triglyceride levels, decrease the growth of artery-clogging plaques, lower blood pressure and prevent stroke.

Beans

Lean protein, iron, B-vitamins and amino acids make beans a clear go-to for energy, but another big benefit originates from their fiber content. Fiber slows digestion, giving your body a longer-term source of energy.

Brown Rice

Rich in manganese, the mineral that helps produce energy from protein and carbs, it can help you maintain high energy all day. A versatile ingredient, brown rice can be served like a side dish with your favorite lean proteins (together with nutrient-packed veggies!) for a powerhouse your meal.

Sweet Potato

With only 54 calories in one small sweet potato, this delicious food is fat-free and low in calories. Additionally, the deep orange-yellow color of sweet potatoes means that they're high in the antioxidant beta carotene. Energy food sources of beta carotene, that are converted to vitamin A in your body, might help slow the aging process and prevent some cancers. Sweet potatoes are also good sources of fiber, vitamins B-6, C and E, folate and potassium.

Yogurt

Having a rainbow of flavors to choose from, yogurt is really a healthy breakfast or snack option when you’re on a tight schedule. Rich in magnesium, which is crucial for that release of energy, yogurt also adds a dose of calcium to your diet. Enjoy it post-workout to help replenish your glycogen sources.

Almonds

Almonds, like many nuts, are one of the best plant sources of protein. Protein will help regulate your blood sugar and keep your energy level stable through the day. Almonds are also good for your heart simply because they contain monounsaturated fat which may help lower blood cholesterol levels. Along with protein, almonds contain fiber, riboflavin, magnesium, iron and calcium.

Apples

Fiber will help satisfy your appetite and provide you with a quick energy supply by making you are feeling full. Apples contain pectin, a soluble fiber that may lower blood cholesterol and glucose levels. Antioxidants, like vitamin C, will help protect your body's cells from damage and fresh apples are an excellent source of vitamin C. Vitamin C also helps make up the connective tissue collagen, keeps your capillaries and blood vessels healthy, and helps with the absorption of iron.

Carrots

Carrots are high in fiber, so that they are a great crunchy way to take the edge off hunger, while providing some good nutrition. They contain high amounts of Vitamin A, in the form of Beta-Carotene, which is good for that eye sight. Since they are a veggie which mixes well with most other foods, they are great to snack on through the day.

Blueberries

Blueberries have been shown to improve short-term memory and promote healthy aging. Blueberries will also be a low-calorie source of fiber and vitamin C. Just 1 cup of fresh blueberries has 84 calories, 3.6 grams of fiber and 14 mg of vitamin C.

Foods that Give You Energy

Broccoli

Broccoli is another great source of the antioxidants vitamins A and C to safeguard your cells from damage. It's also a good source of calcium, potassium, folate and fiber. Many of these will leave you with energy and a powerful immune system.

Lemon Water

It may sounds simple, but sipping water with lemon (cold or hot) may provide energy. One of the biggest forms of fatigue is dehydration, so be sure to sip up! Lemon gives an additional boost of vitamins and enzymes. Be sure to start your day having a cup of hot water with lemon.

Nutrition Benefits of Baked Beans

Baked beans have been a family favorite for a large number of years. They come in many flavors and match barbecued foods such as hot dogs or burgers. Created using wholesome beans and a thick sauce, they offer a hearty side dish. Although people eat all of them over the United States, the nutrition they provide is something no one talks about. Here's a breakdown on a barbecue's favorite friend and why they and then any bean packs a nutritious punch.

The nutritional benefits of baked beans and the tomato sauce they're cooked in relate to iron, folate, protein, fibre and lycopene. Here's how baked beans can also add nutrition to your life:

Fiber Benefits

Beans are a great source of fiber. Fiber keeps your intestines working properly by preventing constipation. A good number of people stay away from beans because of the gas they experience. Gas occurs following the bacteria in the bowels digest fiber. It's a byproduct of the digested fiber and relieves itself once you eliminate your bowels. If gas becomes a big problem when eating foods containing fiber, reduce the amount and this usually solves the gas problem.

Folate

All women of child bearing age should consume adequate folate. Folate or folic Acid is linked to many health benefits. Folate deficiency can result in anaemia and the most publicly promoted advantage of folate is that it helps reduce the incidence of neural tube defects in infants if consumed prior to conception but for the first three months of pregnancy. 

Vitamin and Mineral Content

Baked and other types of beans contain folic acid, iron, magnesium, manganese, potassium and vitamin B6. Folic acid is excellent for pregnant or child-bearing women. Iron helps promote healthy blood cell production. Vitamin B6 helps with metabolic process and potassium regulates fluids within the body. Manganese is important for your bones, a thyroid problem, sexual health and the metabolism of food. Magnesium is necessary for bone for mation and cell function. Additionally, it keeps the heart functioning properly and lowers cholesterol.

Different Varieties

Baked beans are available in a small number of delicious flavors. They've more than the plain variety with a bit of pork in the can. You can now enjoy them in honey, barbecue, and maple brown sugar flavors. This encourages children to eat them as well with the addition of more taste and texture.

Diet

If you are on a high fiber or protein diet, beans are the healthiest way to incorporate these nutrients. They're better for that body and provide more vitamins and minerals than red meats. When you are having a barbecue or just looking for a side dish, remember the baked beans.

High in Protein

The building blocks of muscles begin with protein. This important nutrient is required to promote healthy muscle tissue that not only helps you get strong, but increases energy. If you have more energy, you can exercise longer. Protein also promotes strong hair and nails. Beans are often considered the poor man's meat, however the amount of protein in them provides a insightful health benefits.

Health Benefits of Eating Dry Fruits

Few are accustomed to eating dried fruits, but consciously injecting such food components of one’s diet can actually be very beneficial. Dried fruits can be anything between your range of prunes, dried oranges, dried mangoes, dried kiwis, and basically any fruit variety that has been processed carrying out a dehydration method wherein water content of the fruit is extracted.

This will make dried fruit a great source of energy and an excellent snack food, particularly well-liked by small children. However, the high calorie content can spoil small appetites for meals and it is something weight watchers should be aware of. The high sugar content does mean that dried fruit is best not eaten frequently between meals because this could increase the risk of cavities.

Prunes

Prunes are rich in vitamins and minerals both of which have vital importance for our body's metabolic process and health. They are a source of antioxidant vitamins such as vitamin A which aids vision and also the well being of our skin as well as vitamin C, a really important vitamin for the regeneration of tissues.

Raisins

Raisins are in fact dried grapes and have high nourishing qualities. They've sufficient sugar content and thus higher food value. Raisins are a great food and are also important during period of recovery. They enrich our blood as it is a very good source of iron.

Dates

Dates contain natural sugar in type of fructose and glucose. Dates represent a really nutritious fruit. Crushed dried dates soaked in water are good remedy which Strengthens Heart and it is vital functions. Also dates are effective natural fix for a hangover.

Prunes

Prunes are a very good source of fiber, vitamin A, potassium, and copper. Helping you fight with weight loss which help maintain normal blood sugar levels, Beta-carotene in prunes decreases free radicals. Keep a good stock of the above listed healthy dry fruits in your house. It's possible to always carry a handful in pocket and munch on these to keep the energy levels high all through the day.

Dried figs

Dried figs remain to dry in the sun without adding any preservative chemicals. They are delicious and very nutritious. They're rich in minerals such as Calcium, Phosphorus, Iron, Magnesium in vitamins such as vitamin A and fibres which altogether make them a good source of energy for that human body. A large dried fig contains 60 calories.

Almonds

The almonds are rich in vitamins and therefore are even easier to digest then milk. The unsaturated fats in almonds have good curative values because they are rich in iron, copper, phosphorus and vitamin B1. Include the high dry fruits for health in your dally diet as they assist in developing new blood cells and hemoglobin. They strengthen the brain, heart, nerves, bones and liver.