If you reach for a cup of coffee mid-afternoon when that slump hits, you are not alone! Coffee may be the love of many wake-me-up drinkers, but there are so many other superfoods available to give that natural energy without the jitters that come ahead of coffee.
In an exclusive interaction with Onlymyhealth, our expert, Pooja Singh, Dietitian, Sharda Care, Health City - Greater Noida, shared that these nutrient-rich foods do not only power your body but also enhance general health. Here are some of the best superfoods to keep you energised all day long.
1. Chia Seeds
Tiny but mighty, chia seeds are packed with omega-3 fatty acids, fibre, and protein—the nutrients that help regulate blood sugar levels, and provide sustained energy. Additionally, chia seeds absorb liquid to form a gel-like consistency, keeping you hydrated and full for longer. Add them to smoothies, yoghurt, or overnight oats for an easy energy boost.
2. Quinoa
Often called a ‘super grain,’ quinoa is a seed and a complete source of protein, In simpler terms, it contains all nine essential amino acids, and is high in magnesium, which helps turn food into energy. Quinoa's complex carbohydrates slowly and steadily release energy, making it a great choice for meals or snacks.
3. Sweet Potatoes
Loaded with complex carbohydrates and fibre, sweet potatoes are a source of energy. Other nutrients that help in muscle and overall vitality in sweet potatoes are vitamin A and potassium. Expert Pooja suggested that you can enjoy it by roasting, mashing or even as a hearty bowl base.
4. Bananas
Nature's energy bar, bananas are full of natural sugars, fibre, and potassium. The combination of these nutrients gives an immediate energy boost while sustaining it over time. Keep a banana handy for a quick, energising snack for when you feel lethargic post lunchtime.
5. Avocados
Avocados are rich in healthy monounsaturated fats and fibre, both of which yield long-lasting energy. They also contain B vitamins, which convert food into energy. Experts recommend spreading avocado on whole-grain toast or adding it to salads for a satisfying meal.
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6. Dark Chocolate
High-quality dark chocolate (70% cocoa or more) contains theobromine, a natural stimulant that boosts energy levels. It also provides antioxidants and a small dose of caffeine for an added lift. Keep a bar of it in your bag and enjoy a square or two as a midday treat.
7. Matcha Green Tea
For those who want to enjoy a cup of coffee but avoid the crash later, matcha is an excellent alternative. Packed with antioxidants and a compound called L-theanine, matcha offers sustained energy and even helps in mental clarity.
How To Add Superfoods To Your Daily Routine
Expert Pooja highlighted that it doesn't have to be complicated to add these superfoods to your daily routine. Here are some tips to get started:
- Incorporate one to two new superfoods per week and see if that changes energy levels.
- Prepare for meals ahead of time by prepping high-energy snacks, like chia pudding, roasted nuts, or a quinoa salad.
- Mix superfoods to find unique recipes; one example might be a quinoa bowl mixed with spinach and topped with sliced avocado and pumpkin seeds.
Bottomline
Incorporate these superfoods into your diet and enjoy sustained energy throughout the day while nourishing your body with essential nutrients. The next time you are tempted to reach for another cup of coffee, try one of these natural and healthy energy boosters instead.