One good indication that you’re eating a healthy, balanced diet is if you can keep your eyes wide open and your brain alert the entire day at work or school. But if you’re so close to dozing off or are having a tough time making it through the afternoon slump, then you’ve got some major diet revamping to do.
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In a nutshell:
You should eat foods rich in complex carbs and protein more often, or better yet, every day, to ensure you have the energy to last the day. Examples of foods that will give you all-day energy are bananas, eggs, peanuts, and many more, which we will talk through one by one in a little while, so stay tuned! Oatmeal is a high-fiber food, which makes it extremely filling. Whether you start your day with eggs or pack a hard-boiled egg as a to-go snack, either way, you’re sure to get lasting energy. The protein and healthy fats of eggs are also beneficial in keeping your blood sugar levels stable. Additionally, it helps prevent afternoon slumps and sugar cravings, which usually come later after eating carbohydrate-dense foods. Manganese helps enzymes break down carbs and protein to create energy. In other words, eating brown rice helps regulate your blood sugar levels, allowing for steady energy levels throughout the day.
Compared to white rice, brown rice retains much of the fiber from the husk, thus, slowing the digestion of the carbs and releasing energy more slowly. Chickpeas are a good source of complex carbs and fiber, the latter of which can be used for steady energy. The fiber also stabilizes blood sugar and takes the edge off hunger, on top of boosting your energy. But lentils are also jam-packed with nutrients, not to mention, are great for boosting energy levels. A single cup of cooked lentils provides up to 15 grams of fiber, 18 grams of protein, and 40 grams of carbs. Furthermore, lentils make perfect energy-boosting foods by replenishing your body’s stores of folate, manganese, zinc, and iron. Leafy green veggies are amazing sources of nutrients that promote all-day energy. Kale is also great as it contains amino acid L-tyrosine, which can help provide a mental lift and numerous antioxidants and fiber to fill you up and keep your blood sugar stable. Suffice it to say, leafy greens are iron-dense foods that will replenish your body’s stores and vitamin C to enhance the absorption of iron. Also, salmon is one of the few natural sources of vitamin D, which helps ward off fatigue, making you feel more energized. Bananas are one of the top energy-boosting foods. Their potassium, complex carbs, and vitamin B6 contents are all impressive, all of which help boost your energy levels.
Furthermore, bananas are rich in fiber, helping slow the digestion of those sugar contents. Most nuts, including walnuts, cashews, and pistachios are known for their high density of proteins, carbs, and healthy fats. Nuts also contain vitamins and minerals such as iron, manganese, B vitamins, and vitamin E, which help increase energy production and reduce tiredness. With their right blend of protein, fats, and some carbs, they can provide energy throughout the day. Walnuts, in particular, are high in omega-3 and omega-6 fatty acids, and antioxidants that can boost energy levels and lessen inflammation.
Pistachios are powerhouse too, with their rich protein content that makes them a perfectly satisfying and filling snack for all-day energy. Rich in fiber and complex carbohydrates, you’d never go wrong with sweet potatoes if you’re looking for foods to provide you with lasting energy. This is mostly thanks to the fiber and complex carb content that are slow to digest, thus, giving your body a steady supply of energy. A 100-gram serving of sweet potatoes could pack up to 3.1 grams of fiber, 25 grams of complex carbs, 25% of the RDI for manganese, and an enormous 565% of the RDI for vitamin A. Do you see yourself eating them often from now on to give yourself an energy boost?
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