25 Energy Boosting Superfoods
Are you stressed out, feeling depressed, or simply always lacking energy for your daily deeds.
Well here is the thing, as foods that you eat not only effects your thoughts, it has a big impact on how you think and act as a person.
Your mental clarity and your diet are closely related.
Each time you eat, your metabolic rate increases slightly for a few hours. Paradoxically, it takes energy to break down and absorb energy. This is the Thermic Effect of Food (TEF). The amount of energy expended is directly proportional to the amount of calories and nutrients consumed in the meal.
Some foods when eaten will flush you with energy and you’ll be ready to take on the world while other foods will drain your energy.
If you have a massive to-do list to get through in day, then you should plan your food intake accordingly. Including energy boosting foods in your meal can help you cross off everything thats there in your to-do list.
We are all busy individuals who want to be productive and get the most of your our time.
WHAT MAKES AN ENERGY BOOSTING SUPERFOOD?
Energy boosting foods have certain qualities that separate them from all the other food sources that you eat.
NUTRIENT DENSE –
Packed with variety of nutrients these foods not only provide you with high energy but also nourish your body by providing it with essential micro and macro nutrients.
These foods are also loaded with antioxidants that kill the free radicals – the bad guys that cause brain damage, premature aging and inflamtion – in their tracks and keep you healthy and kicking.
These foods helps you keep balanced ph level. We normally tend to eat more acidic foods in our day to life, which lowers our ph levels, hurting our digestive system.
Including alkaline foods in your diet shall help in neutralizing the body ph levels also help to slow down body degeneration hence aging.
In short these superfoods helps you live longer.
HAVE HIGH QUALITY PROTEIN –
Protein is an important macro nutrient required to live a healthy life, proteins help you develop muscles and lose weight.
But unfortunately we give lesser attention to the protein portion of our diet, which is mainly composed of Carbs and Fats.
These superfoods acts as a natural supplement for your daily protien requirement, unless you prefer other protein supplements.
25 ENERGY BOOSTING SUPERFOODS
Each food listed below has its own purpose, and you need to think about the purpose of the food and what you need it for and then add them to your dasaily diet accordingly.
Best Feature: Calorie Dense Super Snack
All nuts are highly nutritious, but Almonds stand out as they are packed with almost 160 calories/ounce (13.4 gms of fat and 3 grams of fiber).
So a handful of Almonds can supply you with enough calories required to keep you active for next few hours.
Plus they are loaded with vitamins and mineral: potassium, calcium, iron, magnesium and vitamin E.
Do not get worried about the high fat content in Almonds as they are the good kind of fat which your body actually needs. It reduces the bad cholestrol and reduce the risk of heart disease.
Due to their high fat content, they make you feel full and keep you full for a long time which makes it a healthy snacking option – way better than reaching to the cookie jar.
NOTE: Due to high calorific value of Almonds, do not over eat them as that might hamper in weight loss efforts and might result in exceeding your target calorie intake.
Best Feature – “Superfood of Superfoods because of its alkalinity factor”
High fiber content, antioxidants and Vitamin C not enough? Well true, the best thing about Broccoli is its alkalinity factor.
Broccoli is one of the most nutrient dense alkaline foods that you can possibly eat. It fights blood pressure, improves cardiovascular health and its anti-cancer properties have given it a stellar reputation in the fitness circles.
Plus, it’s one of those perfect foods for fat loss.
Because it makes you feel full, reduces cravings – big time – and gives your body everything it needs to grow.
And fat loss becomes effortless.
Broccoli also acts a natural detox agent, help in whole body cleanse.
Note: You can eat broccoli anytime you want but if you want to lose fat, eat it post-workout when your body’s metabolism is revved up and you’re in fat buring mode.
Best Feature: Popeye Loves it
Well you heard this tousand times sinces your younger years and your mom made it a point you finshed your greens, which was most of the times were “Spinach”.
Well this has a reason behind it, you can call it the king/the queen of green and leafy vegetables and it aptly deserves that position.
Spinach is loaded with anti-oxidants, its anti-inflammatory and its full of essential vitamins.
Spinach protects the mucus lining of the stomach and aids in constipation. It also plays a big role in improving skin complexion and plays a big role in getting rid of zits, pimples and gives you a smooth and soft skin.
Note: The best way to eat spinach is to cook it rather than eat it raw beause it contains ‘oxalic acid’ which hinders the absorption of iron and calcium and cooking lowers the power of oxalic acid.
Best Feature: Superfood of Antioxidant
Shall I call it a fruit or fruit ninja?
The amount of antioxidants found in Blueberries cannot be matched by any other fruit and its high alkalizing property makes it a amazing superfood which tastes amazing too.
Blueberries, lower cholesterol, reduce the risk of diabetes, hypertenstion, and have anti cancer properties and are a great mood enhancer too.
Note: Eating a handful of blueberries satisfies my taste buds as I feel like I’m eating an ice cream or something sugary without getting a fraction of the calories if I were to actually eat those foods.
Their taste alone makes them a standout and a perfect night time snack when you’re looking for something tasty to chug down and yet don’t want to eat anything unhealthy.
Best Feature: High in Vitamin C
What makes strawberries so special is their high Vitamin C content.
Vitamin C is a powerful antioxidant that kills the free radicals and helps with a lot of stuff; premature aging, reversing brain damage, increasing insulin sensitivity and increasing body’s ability to fight off diseases.
Strawberries are also known to reduce LDL (bad) cholesterol, lower blood pressure, reduce the risk of heart disease and improve cognitive function (beneficial for old people who may suffer from dementia or Alzheimer’s).
Strawberry’s anti inflammatory properties and anti-cancer benefits make it a perfect everyday food.
Eat a handful of strawberries with a meal, or slice and dice it on your oats or drink it as a smoothie…..the options are endless.
6. GOJI BERRIES
Best Feature:They make for a perfect snack when you’re going about your day.
Goji berries have been used in Chinese medicine for more than 6000 years, and are known for their protection against heart disease, cancer, boost immune system and improve cognitive ability.
Being a member of the berry family they are highly alkalizing and are packed with antioxidants (vitamins C, B2, A, Iron)
They are also known to help in hair restoration, mood enhancements, reversing the signs of aging, improve eyesight, elevated energy levels and a plethora of other health benefits.
7. SWEET POTATO
Best Feature:One of the best source of complex carbohydrates
Sweet Potato is not as popular is it should be as they happen to be one of the more ‘complete’ superfoods that you’ll come across.
Sweet potato is high in carbs, but it is complex carbs which do not spike your blood sugar and gets absorbed in to the body slowly.
They have almost all the vitamins and mineral known to man, Vitamins C, B6, D,A, Magnesium, Iron, Potassium, Selenium … in fact I will cut it short and just say – They have got everything.
Note: Sweet Potato has higher carbs than any other food mentioned before and that’s what makes them a great post-workout recovery meal or a pre-workout snack (for the pump).
Best Feature: King of grains – Super-grain
Quinoa = Complex Carbs + High Protein (30 gms per cup) + High Fiber (19 gms per cup)
Isn’t it all the macros you need? And you get it all in a single food!
Quinoa has very strong benefits that make adding it to your diet a no brainer. It is extremely high in protein, suppresses appetite (so you eat less and don’t get any cravings), lowers blood glucose levels and fights diabetes and destroys free radicals in the body to reverse visible signs of aging on the skin.
Best Feature: Helps in your digestive disorders, enzyme power house
Pineapple is the exotic food in the category of superfoods. It’s sweet, juicy and offers tremendous health benefits.
This tropical fruit is high in fiber, high in antioxidants, is anti-inflammatory and strengthens the immune system. It also keeps your eyes healthy, foods your body with energy producing enzymes and contains bromelain which aids in digestion and ab- sorption of protein.
Best Feature: High in Vitamin B complex, and very Low Glycemic Index
Carrots promote healthy teeth and gums, improve quality of sleep (alpha-carotene), has anti-cancer benefits, prevents diabetes, lowers risk of prostate cancer and gives you that glowing skin that we all so long for.
Carrots contain a lot of fiber, are rich in potassium, magnesium, Vitamin A, B2, B6 and lies on the lower end of the glycemic index scale.
Best Feature:Eggs are the complete health food.
A large sized egg contains about 6 grams of protein and as much fat.
The egg white is pure protein with zero fat content and it is the most potent (highest bio-availability) form of protein that you can get from food.
And yes, you absolutely need to eat them yolks.
All the nutrition content; potassium, sodium, magnesium, iron, vitamin B-6, B-12 and D are in there. By not eating the yolk, you’re essentially eliminating roughly 80% of all nutrition in an egg.
The one thing that you’ll constantly hear about is eggs raising your cholesterol but you don’t need to worry about it.
Eggs regulate the perfect cholesterol balance; raise the good cholesterol and lower the bad one and if you workout hard enough, you can eat as much as 6 to 8 egg yolks a day without ever worrying about your cholesterol.
Best Feature: Improves heart health
Salmon contains healthy amounts of Omega 3 fats which aids in cardiovascular function and is known to improve cognitive function in adults thereby reducing the risk of dementia and Alzheimer’s in the elderly.
It is also anti-inflammatory in nature and contains Vitamin D and selenium both of which improve bone health and insulin sensitivity of the body.
Salmon contains a complete amino acid profile (making it the perfect source of protein) also improves the skin health and brings a unique shine to nails and hair.
It is easy on the digestion and also works as a probiotic by aiding in the growth of ‘good bacteria’ in the digestive tract.
Best Feature: Avocados can keep you alive for long if you are stuck on a deserted island.
Avocados have all the qualities of a superfood – nutrient dense, antioxidants, fiber and powerful alkaline qualities – that you can imagine and more.
They top the list of foods that contain potassium, Vitamin E and magnesium. The oleic acid in avocado lowers cholesterol (both total and bad) while raising the good cholesterol.
Avocado helps in weight loss by lowering the insulin sensitivity of the body, improves eyesight and has been known to improve sex drive (…and performance in men).
One cup of avocado contains about 10-12 grams of fiber which is roughly 40% of the daily requirement.
You can eat an avocado multiple times a day with your meals or as a stand-alone snack.
14. COCONUT WATER
Best Feature: It regulates the body temperature and provides the body with an instant energy boost by replenishing the lost electrolytes and restoring the proper ph balance in the body.
It is rich in minerals including zinc, magnesium, iron, selenium, phosphorus and potassium.
Coconut water also helps in relieving constipation, fatigue, improving eyes sight and reversing or slowing down the process of aging. It is an alkalizing drink and also fights against free radicals and drinking it regularly may reduce the risk of heart disease and hypertension.
Best Feature: When it comes to energy boosting foods bananas rank right at the top.
In fact, the effects in terms of energy are so instant that you can see folks in the gym eating a couple of bananas right before they hit the weights.
Bananas are one of the best known sources of potassium which reduces blood pressure, boost heart health and increase bone density.
They have strong antacid properties and protect the stomach from ulcers by removing the ulcer causing bacteria from the stomach and creating a thicker mucus lining in the stomach.
Bananas are high in the amino acid tryptophan which boosts serotonin production in the body causing the nervous system to relax and wind down resulting in better and more relaxed sleep.
Best Feature: Remember, the joke about apple being a doctor’s worst enemy? It still rings true to this day.
Apples are surprisingly high in antioxidants and a powerful source of potassium and Vitamin C. It’s low on the glycemic index scale and makes for a great fat-loss food especially when you consider its fiber content and the fact that one big apple is only about 70 calories.
Apple has been known to keep lung cancer at bay and regularly including it as a part of a diet might also increase body’s insulin sensitivity and reduce the risk of type II diabetes and asthma.
17. PUMPKIN SEEDS
Best Feature: The perfect ‘pick-and-go’ snack
Just grab a handful of roasted pumpkin seeds and you’ll get about 5 grams of protein, 5 grams of fiber and you’ll be close to hitting your daily requirement of zinc, magnesium and potassium.
Studies have revealed that pumpkin seeds reduce the risk of bladder stones, prostate cancer, reduce cholesterol and are even used as mood elevators and keep depression at bay.
WEIGHT LOSS TIP! Pumpkin seeds are extremely calorie dense and it is easy to go overboard and overeat them, so make sure you only eat a handful of them a day as they are a ‘hot food’ and may raise your body temperature and cause you to sweat more.
Best Feature: ‘Peruvian Ginseng’
Maca, a root grown in the Andes Mountains in Peru is the next in the list of energy boosting superfoods.
It is known as the ‘Peruvian Ginseng’ and is considered a herbal medicine used for a wide variety of disorders like anemia, tuberculosis, stomach cancer, chronic stress, migraine headaches amongst others.
It also works as a laxative and used to remedy impotence and erectile dysfunction in men.
Maca relieves menstrual issues like cramps and hot flashes in women and is used to increases libido and sexual performance in both men and women. It is used to relieve symptoms of stress and anxiety and works amazingly well as a mood enhancer.
Maca improves the overall functioning of the immune system and also nourishes the skin by improving the collagen synthesis making it more soft and firm.
Maca is available in powder form and it is best to consume by adding it to other foods like yogurt, smoothie or salad.
Best Feature: Nature’s aphrodisiac
At less than 48 calories a cup, watermelon gives you the best of both worlds – taste (without too many calories) and nutrition.
It is about 90% water making it a perfect summer time treat to quench the thirst and replenish the lost electrolytes.
Watermelon is an excellent source of Vitamin C, Vitamin A, Vitamin B6 and contains high amounts of fiber. It is also known to aid in the production of the amino acid arginine which improves the blood flow to the muscles and is also responsible for the release of growth hormone in the body.
Best Feature: Cures Hangover
Just like watermelon, cucumber is 90% water and plays a big role in hydrating your body, especially during the summer time. It is rich in Vitamin A, B1, B6, C, D and is also high in calcium, magnesium and potassium.
(Little known fact: Due to its hydrating properties cucumber can be used to prevent a headache and hangover. To do this, eat a few slices of cucumber right before going to bed and you’ll wake up without a headache the next day.)
Cucumber has tons of antioxidants and is anti-inflammatory in nature. It is especially effective in curing diabetes (type II), reducing cholesterol, controlling blood pressure and the silica in it promotes joint health.
Weight Loss Tip! It’s low on the glycemic index scale and only a few slices will make you feel full. But even if you end up going overboard and binge-eat one cucumber after another, you won’t gain weight because you’re just consuming water and fiber.
21. CHIA SEEDS
Best Feature: Chia seeds can literally be added to anything…..from smoothies to cereal to pancakes and everything in between.
A tiny 1 ounce serving of chia seeds will give you everything; protein, carbs, fiber, Omega-3 and a massive dose of antioxidants. It’s stellar mineral profile including potassium, calcium, iron, copper, magnesium, zinc and phosphorus covers pretty much all your daily mineral needs.
Its perfect amino acid profile makes it a complete protein and a great addition to your post-workout meal to fuel muscle recovery.
Chia seeds have one of the most impressive antioxidant profile putting it right at the top of the antioxidant food scale with blueberries.
Best Feature: Superb Protein Source for Vegetarians
Spirulina is a type of bacteria that grows under the water. It uses the process of photosynthesis to manufacture energy.
Spirulina is high in protein (4g per serving of 7g) and has Vitamin B1, B2 and B3 along with copper, iron and magnesium as the primary minerals. The protein in spirulina has a complete amino acid profile and the bio-availability is comparable to that of eggs.
Spirulina is strongly alkalizing and an amazing source of antioxidants. It also provides anti-inflammatory benefits, reduces the risk of heart disease, lowers cholesterol and prevents many types of cancer from developing.
It is also effective in reducing blood pressure and increases the count of red blood cells in the body and fights anemia.
Best Feature: They contain a nutrient called lignans, which has been shown to fight off cancer, cardiovascular diseases and even osteoporosis.
Flaxseeds stem from the ‘flax’ crop and are widely known in the fitness circles because of their ability to reduce cravings and promote recovery after an intense workout.
Flaxseeds are high in dietary fiber and when eaten before a meal, are proven to make you eat less and keep you from overeating.
Flaxseeds contain a large amount of antioxidants that destroy the free radicals in the body and reduce inflammation and promote optimum nervous system function.
An ounce of serving will give you approximately 5 grams of protein, 7 grams of fiber, magnesium, manganese and a whopping 12 grams of fat (good fat).
24. BLACK PEPPER
Best Feature: Enhances Nutrition Absorption
Black pepper has been used in Ayurveda recipes since the dawn of well, dawn. It is considered to have healing properties and is used to stimulate appetite and helps in a plethora of throat and lung related problems.
Rich in antioxidants, black pepper is known to fight free radicals and reduce inflammation. Black pepper is a rich source of vitamin C, A and K and its mineral profile offers a complete spectrum of essential nutrients including iron, calcium, magnesium, zinc, copper, thiamin, folic acid and riboflavin.
Weight Loss Tip! Pepper while being a superfood (or a super ‘spice’) is also one of the best natural fat burners you’ll ever come across. Black pepper also enhances nutrient absorption from the food you eat but its biggest strength is that it revs up your metabolism allowing you to burn more calories and helping you reach your fat loss goals.
Best Feature: Life is Possible only because of water?
We need water to think, we need water to digest food, we need water to function…..we need water for everything.
How much should you be drinking depends on your lifestyle and your activity level.
How do you know if you’re drinking enough?
No need to call a friend, you can check it yourself.
If your pee is clear, your body is hydrated (yes, I did go there). If it is yellow or has a yellowish tinge, you need to drink more water.
Water isn’t exactly a superfood but is critical in making sure that all your bodily functions are working fine. Drinking water may not pump you up with energy but not drinking enough will definitely sap you of energy.
So there you go…..the top 25 super foods that boost your energy all the while providing you with nutrition that you need to function at a high level.
You might already be eating some of those and that’s a good thing and you might need to add more to your diet. Either way, do what works best for you and you’ll definitely see the results in terms of health and energy.
Now food is a part, a big part, of the high energy puzzle.
There are other factors that contribute to your energy as well.
Factors like your lifestyle, your habits and your mindset are big when it comes to boosting your energy and keeping you productive.
So, here are they ….. Top 10 Energy Boosting Tips
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