Seven best energy-boosting foods and drinks

Perhaps not surprisingly, the type and quantity of food you eat play essential roles in determining your energy levels during the day.

Even though all foods give you energy, some foods contain nutrients that could help increase your energy levels and maintain your alertness and focus throughout the day.

Here’s a list of seven foods that have been proven to help promote energy levels.

Bananas

Bananas may be one of the best foods for energy. They’re an excellent source of complex carbs, potassium, and vitamin B6, all of which can help boost your energy levels.

Coffee

Coffee might be the first food you’d think to consume when you’re looking for an energy boost.

It’s rich in caffeine, which can quickly pass from your bloodstream into your brain and inhibit the activity of adenosine, a neurotransmitter that quiets the central nervous system. As a result, the production of epinephrine (a hormone that stimulates the body and brain) increases.

Even though coffee only provides two calories per cup, its stimulatory effects can make you feel alert and focused.

It’s not recommended to consume over 400 mg of caffeine, or about 4 cups of coffee, per day

Eggs

Eggs are not only a tremendously satisfying food but also full of energy that can help fuel your day.

They’re packed with protein, which can give you a steady and sustained source of energy.

Additionally, leucine is the most abundant amino acid in eggs, and it’s known to stimulate energy production in several ways. Leucine can help cells take in more blood sugar, stimulate the production of energy in the cells, and increase the breakdown of fat to produce energy.

Moreover, eggs are rich in B vitamins. These vitamins help enzymes perform their roles in the process of breaking down food for energy.

Apples

Apples are one of the most popular fruits in the world, and they’re a good source of carbs and fiber.

A medium-sized apple (100 grams) contains about 14 grams of carbs, 10 grams of sugar, and up to 2.1 grams of fiber. Due to their rich content of natural sugars and fiber, apples can provide a slow and sustained energy release.

Furthermore, apples have a high antioxidant content. Research has shown that antioxidants may slow the digestion of carbs, so they release energy over a more extended period of time.

Lastly, it’s recommended to eat apples whole to reap the benefits of the fiber in their skin.

Yogurt

Yogurt is an excellent snack to fuel your day. The carbs in yogurt are mainly in the form of simple sugars, such as lactose and galactose. When broken down, these sugars can provide ready-to-use energy.

Additionally, yogurt is packed with protein, which helps slow the digestion of carbs, thereby slowing the release of sugars into the blood.

 Strawberries

Strawberries are another good energy-boosting fruit. They can provide carbs, fiber, and sugars that can enhance your energy levels. One cup of strawberries provides 13 grams of carbs, 3 grams of fiber, and 100% of the RDI for vitamin C.

In addition to helping fight inflammation, the antioxidants in strawberries may help fight fatigue and give you energy. Strawberries are delicious in many recipes, such as smoothies, parfaits, or salads.

 Popcorn

Popcorn can be an excellent low calorie, energizing snack.

It’s high in carbs and fiber, which can make it very satisfying and a good option for an energy-boosting snack. A 1-cup (8-gram) serving of air-popped popcorn provides fiber and carbs, providing a steady release of energy.

Popcorn can be a healthy food when it’s cooked with wholesome ingredients using the air-pop cooking method.

The article has been taken from health and medical journal Healthline.