Foods that Boost Your Energy

busy dayIt’s no secret people generally do not get enough sleep. Even if you are clocking the recommended 7-9 hours of sleep a night, our go-go culture can easily drain your energy supply. Instead of turning to that cup of coffee, there are foods we can incorporate into our diets to help sustain our energy and get us through those busy days. Find some of the best below!  

Iron-Rich Plants: Iron is needed to deliver oxygen to cells and the brain, so an iron deficiency can lead to fatigue and a lack of physical and mental endurance. Try adding dark leafy greens, such as spinach and kale, or beans and lentils to your diet to increase your iron intake.

Healthy-fats: The good-fats help your body absorb antioxidants, which are important for energy because they keep your cells healthy. Salmon, nut butter, almonds (which also contain magnesium, another energy booster) and avocados are all great options.

Green Tea: You've probably heard that green tea can help boost your metabolism and energy, but the reason it's helpful is because it contains a substance called EGCG, which is an antioxidant that burns calories. EGCG promotes fat oxidation in your body, and green tea in general contains no calories, which is another reason to drink up.

Hydrate: Drink plenty of water throughout the day to sustain energy levels. I recommend getting a liter in by lunch and a second liter in the rest of the day. And snack on fresh fruit, which is naturally full of water and therefore keeps you hydrated.

Whole Grains: Healthy, whole carbs are your body’s preferred fuel, plus they help manage and normalize blood sugar levels, keeping you from that afternoon crash. Opt for whole-wheat products and grains such as quinoa and farro, and stay away from refined carbs and sugars that will wreak havoc on your blood sugar.

Dark Chocolate: As if you need a reason to indulge regularly (in moderation) in chocolate, it happens to have metabolism and energy boosting effects as well. Dark chocolate contains flavonoids that rev up your metabolism, as well as stimulants caffeine and theobromine. Look for dark chocolate that is at least 70% dark, but make sure you don't overdo it because if you overindulge, the metabolism boost will be counteracted.

Heather Bauer, RD CDN
Heather Bauer, RD CDN


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