The best way to stay motivated and energetic is to eat well. When we talk about food and energy in the body, it goes hand in hand. There are various food items that we must have consume on a daily basis not because they are healthy but also for the reason that those foods may produce slow-releasing energy from carbohydrates. Some even come packed with necessary vitamins and minerals that are a must for a healthy mind and body. What we eat is not always related to weight loss, but also for the fact that the food we eat helps us make enough energy in the body for carrying out various tasks in a day, as simple as lifting your hands or walking.
Listed below are some commonly-available superfoods that one must eat on a regular basis to stay charged:
Oats are an ideal option for breakfast. The high amount of carbohydrate, fibre, and vitamin B in oats are responsible for providing energy as it allows for satiety.
- Rich in magnesium, which makes it apt for energy production
- Contains beta-glucan which helps to reduce blood sugar and cholesterol, improve insulin response, aiding weight loss, and prevent constipation
Pro Tip: always buy rolled, or steel-cut oats.
Cold Pressed Virgin Coconut Oil
Cold-pressed virgin coconut oil is nature’s superfood known to help boost the immune system. The Medium Chain Triglycerides (MCTs)found in the oil has the metabolism. It makes it easier to pass through the blood and liver, quickly converting it into an energy form.
- It is vegan friendly.
- The Medium Chain Fatty Acid in coconut oil help strengthen the immune system of the body. It has 45-53% lauric acid, which is converted into monolaurin in the body. It is a very effective antiviral and antimicrobial agent.
Pro Tip: Direct consumption of 2 teaspoons of virgin coconut oil every morning gives you a healthy and energetic start to the day. You can also add it to your morning coffee or smoothie.
Due to the complex carbohydrate and fibre content of sweet potato, the body digests them at a slower pace providing a steady source of energy when consumed. It is also a rich source of manganese which helps to breakdown nutrients for the production of energy.
- Since it has fibre and resistant starch, it is essential for digestive health, preventing constipation and colon cancer.
- They are a rich source of beta carotene and vitamin C, which helps to boost immunity, wound healing and repair tissue, improve eye vision.
Pulses are packed with proteins, and a rich source of complex carbohydrates, micronutrients, protein and B-vitamins, which play a vital role in energy production in the body.
- It reduces the cholesterol level in the body as it contains a large amount of soluble dietary fibre.
- They are great for slow-burning energy because of high complex carbohydrate property.
- The insoluble dietary fibre contained in lentils helps to keep away constipation and other gastrointestinal diseases.
- It’s a great staple food for weight loss as its low in calories and fat.
Honey is a natural ingredient. The glucose in honey gets easily absorbed in the body, immediately turning it into energy and not fat. Also, the fructose provides sustained energy since it is absorbed more slowly.
- It’s anti-fungal and anti-bacterial property helps fighting infection which is caused by viruses, bacteria and fungi.
- It also contains high amounts of antioxidants called polyphenols which helps to prevent heart disease.
Pro Tip: Recommended to check the DART book by FSSAI to check honey for its purity
Banana is considered as a perfect energy food. It contains natural sugar such as glucose, fructose and sucrose, which helps to boost energy in the body. The energy released will sustain for hours.
- The newly ripened banana contains starch which helps to beat gastrointestinal issues like constipation, stomach ulcers and heartburn.
- It is rich in vitamin B6, which helps to produce red blood cells, metabolize carbohydrates and fats, and maintain a healthy nervous system.
- It also a rich source of potassium which plays a vital role in maintaining blood pressure.
Nuts (tree nuts and peanuts) are nutrient-dense foods with a unique nutrient composition, high in unsaturated fats, vitamins, minerals, plant protein and functional nutrients such as phytosterols and phenolic compounds.
- High in healthy fat, low in carbohydrates and a good source of several nutrients like vitamin E, omega 3, magnesium and selenium
- It helps in managing cholesterol.
Dry fruits comprise of dehydrated fruits like anjeer, dates, apricot, raisins, etc. It contains natural sugar which is responsible for boosting energy.
- Figs (anjeer): the high fibre content in anjeer helps in maintaining healthy digestive health, preventing constipation.
- Dates: They are great source energy and help elevate the mood.
- Apricots: They are rich in potassium which aids nerve signalling, muscle contractions and fluid balance. It also prevents high blood pressure and prevents stroke.
- Raisins: It is rich in fibre, it helps aid the digestion by softening and increasing the weight and size of stools and preventing constipation.
With inputs from Nutritionist Sheryl Salis, RD, CDE~
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