Want to Have More Energy? Power Foods For Boosting Energy!
Power Foods For Boosting Energy:
Not feeling up to par, but you’re not sick? Dragging and unfocused but you don’t know why? The answer may well be something you’d not expect – marginal nutritional deficiencies.
Nutritional deficiencies occur when a person’s nutrient intake consistently falls below the recommended requirement. In America alone, many are suffering from nutritional deficiency even those who think they are eating healthy. In many cases, you don’t know you have a nutritional deficiency until a health concern arises and you decided to visit a doctor and you will undergo numerous health tests.
According to Experts,
not having enough important nutrients shows itself in how you feel and perform, eating large volumes of the wrong types of foods can have this same effect. We all experience low energy from time to time.
We live in a culture that is consumed with work and activities. Technology has made us constantly accessible. Sometimes we cannot get away even for a moment and take time for ourselves. The result of these commitments can lead to increased stress levels and rob us of our precious energy. It’s no fun not being able to get up in the morning feeling completely exhausted.
Food,
is the primary source of energy for our human body. Certain foods provide more vitamins and minerals. It is important to choose your food wisely so that you can obtain the energy that you need. Particularly important are your morning and afternoon choices as these would be the most important times of day to have optimal energy levels.
Your brain needs key nutrients to function productively and requires twice as much energy as the other cells within your body. If the brain does not receive these nutrients you will often suffer from mental stress and overall physical exhaustion.
Never Skip Breakfast:
A. Perfect Breakfast Foods For Energy:
Most people will turn to caffeine and sugar in the quest to increase their morning energy levels. The key is to focus on low glycemic foods because these foods will release energy slowly throughout the day.
If you’re seeking something sweet to eat in the morning:
- A better option would be fresh fruit.
- The carbohydrates found in fruits break down slowly in the body and thus provide an extended source of energy throughout the day.
- The fruit provides your brain with the glucose it needs to stay alert.
A healthy cereal choice or wholesome oatmeal to eat with your fruit would be ideal:
Throughout the day it is a good idea to snack on low glycemic fruit choices like apples, berries, and pears as this will provide you with a steady stream of glucose for consistent energy.
B. Good Lunchtime Choices For Energy:
Surprisingly, eating a larger lunch than dinner is a much better choice:
In our culture, we tend to emphasize eating a very large dinner meal but this is not really sensible. At that point in the day, you do not need a large fuel source for energy. Therefore your lunch meal ideally should be the biggest meal that you consume:
- Some great lunchtime choices are a salad which has added to it protein such as chicken or fish and a lot of fresh vegetables like carrots and celery.
- Don’t forget to add a generous helping of healthy oil such as olive oil to make sure you are getting an adequate omega supply.
- Another good choice might be some whole wheat bread with protein such as chicken, fish, or eggs along with fresh vegetables.
C. Water Provides Energy:
Most people underestimate the importance of staying properly hydrated throughout the day:
- Water is very important to our overall health and can definitely increase our energy levels.
- Water transports oxygen to your cells, therefore, providing your body with energy.
- By drinking at least 8 glasses of water per day you can help decrease your cortisol levels and increase your mental alertness and energy.
- If you just can’t bring yourself to drink that much water you can incorporate some other healthy beverages like green tea and some low sugar fruit and vegetable juices.
- Since water can provide all of these vital benefits to your body it would be wise to be sure to include an adequate supply in your daily regime.
Generally, eating a healthy diet does not necessarily guarantee that you are getting all the right nutrients. In fact, there are common nutrient deficiencies that many people don’t even realize they have.
Identifying Nutrient Deficiencies:
A. Getting Enough Calcium:
Calcium is an important mineral that helps maintain strong bones and control nerve and muscle function, but many people (especially women) tend to have low calcium. So how do you know if you aren’t getting enough calcium? Symptoms of severely low calcium include:
- Muscle cramps.
- Poor appetite.
- Fatigue.
- and abnormal heart rhythms.
Make sure you’re getting sufficient calcium with at least three servings of calcium-rich foods daily, such as milk, yogurt, cheese, and dark leafy greens. Whole food sources of calcium are best, but you could also speak to your doctor about calcium supplements if you are concerned about your calcium intake.
B. Vitamin D:
Vitamin D, like calcium, is vital to bone health. In fact, your body needs vitamin D to absorb calcium. When calcium is not actually absorbed into the body, it can park in soft tissues and other areas, causing additional health problems. Signs of a vitamin D deficiency aren’t exact but may include muscle weakness or aches and fatigue. Long-term vitamin D deficiency can actually lead to the softening of bones, which could lead to various health issues, including recurring injury.
The sun provides a natural source of vitamin D and should be taken advantage of, but safely. While it is imperative to avoid sunburn, it is not necessary to wear sunscreen constantly as it can block the UVB rays your skin needs to make vitamin D3. Other sources for vitamin D include fortified milk or yogurt and fatty fish, such as salmon.
C. Potassium:
Potassium is a mineral and electrolyte that is very important for the proper functioning of all organs, tissues, and cells in the human body. Short-term potassium deficiency may result from vomiting, diarrhea, excessive sweating, antibiotics, or chronic conditions such as kidney disease and eating disorders. Signs of potassium deficiency may include:
- Muscle weakness.
- Weight loss.
- Constipation.
- In cases of severe deficiency, there may also be abnormal heart rhythm.
Good sources of potassium include whole grains, bananas, beans, milk, peas, and other vegetables. Additionally, dark fruit juices, such as black mulberry, tart cherry, and pomegranate are also high in potassium.
D. Iron:
Iron is essential for the production of red blood cells, and thus, for transporting oxygen through the body. If you are anemic, your body can’t effectively carry oxygen and this most often results in fatigue but may also cause pale skin and thin, dull, sparse hair. Iron-fortified cereal, beef, lentils, spinach, oysters, and beans, especially chickpeas, kidney beans, and white beans, are good sources of iron.
E. Niacin (Vitamin B3):
Niacin is a B vitamin that’s made and used by your body to turn food into energy. It helps keep your nervous system, digestive system, and skin healthy. Niacin (vitamin B-3) is often part of a daily multivitamin, but most people get enough niacin from the food they eat.
Deficiency Symptoms:
- Bad breath.
- Canker sores.
- Confusion.
- Depression.
- Dermatitis.
- Diarrhea.
- Emotional instability.
- Fatigue.
- Irritability.
- Loss of appetite.
- Memory impairment.
- Muscle weakness.
- Nausea.
- Skin eruptions,
- And inflammation.
F. Vitamin A Deficiency:
Vitamin A is a fat-soluble vitamin that is naturally present in many foods. Vitamin A is important for normal vision, the immune system, and reproduction. Vitamin A also helps the heart, lungs, kidneys, and other organs work properly. Deficiency Symptoms:
- Acne.
- Dry hair.
- Fatigue.
- Growth impairment.
- Insomnia.
- Hyperkeratosis (thickening and roughness of skin).
- Immune impairment, night blindness.
- Weight loss.
Here’s a Guideline For Good Food Choices For Energy:
If you are serious about increasing your energy levels and feeling optimally healthy you should incorporate some of the following foods into your diet.
1. Whole Grains:
People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains are important sources of many nutrients, including fiber, B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium).
Try adding flaxseed and oatmeal, which contain phytochemicals that are being studied for added health benefits, to your balanced diet.
Dietary fiber from whole grains,
- As part of an overall healthy diet, helps reduce blood cholesterol levels and may lower the risk of heart disease.
- Fiber is important for healthy bowel function and helps reduce constipation.
- Three to eight ounces of grains are recommended each day, depending on how many calories you need.
- About one-half of these should be whole grains.
- Including foods such as wheat bread and brown rice. power power power
2. Salmon:
- Salmon is an ideal source of protein and is high in omega-3 fatty acids and B vitamins which are a great source of energy.
- Salmon is already good food to lose weight.
- It’s a great fish to eat for energy too.
- The best thing is that you can eat salmon in many ways.
- You can take a steak and cook on the grill, make a sushi roll or just make some eggs with smoked salmon for breakfast.
- With so many ways to boost your energy levels, salmon is a superfood to lose weight and have more energy.
3. Broccoli:
When it comes to foods for more energy broccoli is right up there with the best of them.
If you are suffering from excessive weight, bad skin, headaches or migraines, low energy, diabetes, cancer, heart disease, or any other problem with your physical body then you will be doing yourself a huge favor by adding broccoli to your menu at least every other day.
- Broccoli is absolutely packed with bundles of vitamins, minerals, fiber, and chlorophyll and will
- bring instant life and energy to your body when you eat it.
- You can juice it, use it raw for dips, boil it, steam it, stir fry it, add it to smoothies, make soups with it. Whatever you want to do this super veg will do it!
4. Beans:
- Beans are very versatile and give a needed boost of energy.
- It’s so loaded with protein, carbs, and vitamins that it will leave you supercharged.
- Most bodybuilders use beans as a carb-rich meal.
- Back in the day health guides recommended 3 cups of beans in a weekly diet.
- The great thing about beans is you can use them in a variety of dishes such as chili or enchiladas.
- They can easily be added in small amounts to soups, pasta, and salads.
5. Dried Fruit:
- The high-energy snack is low in fat.
- You can try a mix of apricots, figs, or raisins.
- On another positive note, dried fruit almost never goes bad.
- There is a very good reason a mix of nuts is called trail mix.
- It gives a boost to any physical activity.
6. Bell Peppers-Capsicums:
These wonderful fruits can literally be snacked on like an apple or banana and give a beautiful sweetness and flavor full treat. As well as being packed full of vitamins, minerals, and fiber, these fruits are super adaptable to many dishes, smoothies, juices, and salads and bring a wonderful variety of color and taste to almost any meal.
7. Cucumber:
Along with avocado, this is my absolute favorite. Cucumbers are super packed with electrons which your body needs to be alive. When measured in terms of their electrical potential, cucumbers rank as one of the highest foods we can eat, literally delivering life to our bodies.
Cucumbers are also on the foods for more energy list because they are brilliantly versatile and form the basis for many super healthy options including juices, smoothies, soups, and salads.
- They are great to snack on or use for dipping in pestos, hummus’, guacamoles, or any other dips.
- They are even great to simply snack on as they are with nothing added, giving your body a well-deserved kick of health, vitality, and pure energy.
8. Yogurt:
- Yogurt comes in so many different flavors and the majority of the time it has a zero percent fat option.
- Pop in some fruit like bananas and it is an energy blast to your system. Just as a side note, bananas are very high in fiber.
- Yogurt mixed with bananas is considered a very well-rounded snack.
- Yogurt is a great choice for a high protein low-fat food that will increase your energy.
- Adding some fruit to it will increase the energy benefits.
9. Grapefruit:
It’s no secret that grapefruit is a good food to lose weight and have more energy. However, there is a reason for this obsession. Grapefruits are good foods to lose weight because of their fiber and pectin. It is a fat-burning food.
Grapefruits are good foods to lose weight because they give you energy: to digest them you need to use more calories than they give you, and that is the calorie deficit that makes you lose weight.
10. Avocado:
Without a doubt one of my absolute favorites. the humble avocado referred to as Gods Butter before now and I love this description.
- Avocados are rich in fiber, folate, vitamins C, B5. B6 and K, Potassium and packed full of healthy oils.
- Contrary to what you might have been told, avocados will not make you fat! The oils in the avocado are healthy oils that your body needs.
- These oils will actually help your body shed unnecessary fat and slim you down.
- avocados can be used in so many dishes. I personally have avocados with probably 80% of the meals I eat each day.
- It goes great in pasta dishes, rice dishes, salads, wraps, sandwiches, smoothies, dips, and most other dishes I can think of.
- Avocados are one of the healthiest foods on our planet and you will feel the difference in your health, energy, and vitality when you start eating these regularly.
11. Spinach:
This green vegetable contains nutrients that boost energy levels. Spinach along with a variety of other green vegetables is a wonderful way to stay healthy and increase energy. Spinach is absolutely packed with a whole bunch of vitamins, minerals, fiber, and chlorophyll.
- Chlorophyll is found in all green vegetables and fruit.
- The structure of chlorophyll is almost identical to our blood which makes it a super blood builder.
- The versatility of this superfood is what makes it so great.
- You can juice it, add it to smoothies, chop it into rice, pasta, or potato dishes or have it as a base for any salad. It goes with nearly every dish imaginable and is an absolute powerhouse when it comes to delivering goods to your entire body.
12. Apricots:
- When you need a sweet snack without suffering the downturn of energy, looking for a nice apricot.
- Apricots give you energy, and unlike candy also give you nutrients.
- They are good foods to lose weight because they have fiber, which makes them excellent sources of energy.
- Apricots contain lycopene and vitamin B, long considered an aphrodisiac and a stimulator of energy.
13. Carrots:
- Carrots are good foods to lose weight because of their bright orange color and can help prevent many types of cancer.
- In addition, carrots are big promoters of energy because they are digested quickly in your bloodstream giving you an instant boost of energy!
- Carrots are one of the best foods to lose weight because they give you energy.
- you can put a dozen of them in a bag and eat them as a snack, as you need to eat for energy throughout the day.
The Bottom Line:
Clearly, the food choices that we make on a daily basis can contribute to our overall feeling of well-being and help us to maintain good health. Eating for health and energy is something we all should take more seriously and should help guide the food choices that we make. power power power
So There You Have it,
Thirteen superfoods for more energy that, when consumed, will begin to bring your body back into balance and aliveness. If you add these Thirteen superfoods to your daily food intake your body will be able to shed excess fat, clear up bad skin, reverse digestive problems, reverse symptoms of ME, MS, arthritis, cancer, heart disease, diabetes, obesity, Crohn’s disease or any other illness known to mankind.
Even if you were a total health nut with meticulous meal planning our daily consumption of these commercially processed foods grown in nutrient deficient soil is absolutely not giving us quality nutrition for long-term optimal health. One of the consequences of these mineral deficiencies is becoming epidemic through degenerative diseases.
HELPFUL SOLUTION-Fortify your diet with a high-quality pharmaceutical grade nutritional supplement that replenishes our bodies at the cellular level.
If you find this article useful, don’t forget to share it with your friends and family, as you might help someone in need. Thanks.
Disclaimer: “Nothing in this article makes any claim to offer cures or treatment of any disease or illness. If you are sick please consult with your doctor.”
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