When you experience tiredness or fatigue during the day, you often eat a granola energy bar or drink beverages containing large amounts of caffeine like coffee and energy drinks, right?
It turns out that too much caffeine can lead to even more fatigue after it leaves your system, which is why you need more sustainable sources of energy, most notably dietary ones.
Adequate intakes of particular fruits and vegetables can give you sufficient amounts of key vitamins, minerals and plant phytochemicals during the day, promote satiety, improve the symptoms of fatigue and boost your dopamine levels.
Here are 7 healthy foods that provide you with a steady supply of energy.
Banana (Musa L.) is an easy-to-grab energy source that is packed with carbs, vitamins and minerals, all of which can help enhance both your endurance and performance, as well as muscle function. A single NLEA serving (126 grams) of bananas has 112 calories and delivers almost 452 mg of potassium, 3.3 grams of dietary fiber and up to 18% of the recommended daily intake for vitamin C. A 2012 study examined the relationships between banana consumption and athletic performance in 14 cyclists and reported it is a cost-effective way to improve performance (1). You can either eat them alone, incorporate them into a healthy fruit salad or make a tasty cheesecake-filled banana bread.
Oatmeal (Avena sativa L.) is a popular gluten-free breakfast porridge with several health benefits. Cook yourself an oatmeal bowel with a topping of your choice to get a range of vitamins and minerals that deliver long-lasting energy. A 100 grams serving of oatmeal has just 68 calories and provides 1.7 grams of dietary fiber and 33% and 15% of the recommended DV for iron and vitamin B-6, respectively. Oatmeal is particularly rich in soluble and insoluble fibers, most notably beta-glucan which boosts digestive health and used in the treatment of chronic fatigue syndrome. What are you waiting for to add oatmeal to your diet?
- Nonfat Yogurt
Like all other dairy products, yogurt is a great source of sugar lactose which is a direct source of energy to your body. It is packed with most of the vitamins, minerals and nutrients that could help boost your energy levels. In fact, a 100 grams serving of Greek nonfat yogurt has just 59 calories and delivers 141 mg of potassium, 10 grams of protein and almost 13% and 11% of the recommended DV for cobalamin and calcium, respectively. Cobalamin, or vitamin B-12, has been shown to increase energy levels by fighting fatigue, as well as reduce the risks of osteoporosis and heart disease.
All varieties of beans (Phaseolus vulgaris L.) are laden with a range of antioxidant vitamins, minerals and non-nutrient polyphenols that increase satiety. For instance, one cup (193 grams) of raw pinto beans provides 30 grams of dietary fiber, almost 2688 mg of potassium and 84% of the recommended daily intake for magnesium. A long feeling of fullness slows the rise of blood sugar levels and thus gives you sufficient amounts of energy. The plant compounds in beans, notably phytosterols and isoflavones, have been shown to lower inflammation and bad LDL cholesterol levels and reduce the risk of certain cancers, such as colon cancer and breast cancer.
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