{"id":17172,"date":"2021-02-17T11:14:31","date_gmt":"2021-02-17T11:14:31","guid":{"rendered":"http:\/\/opa.org.uk\/sample-page\/what-are-the-best-foods-to-eat-for-energy\/"},"modified":"2021-03-18T16:35:52","modified_gmt":"2021-03-18T16:35:52","slug":"what-are-the-best-foods-to-eat-for-energy","status":"publish","type":"page","link":"https:\/\/opa-old.voidappsdev.uk\/?page_id=17172","title":{"rendered":"What are the best foods to eat for energy?"},"content":{"rendered":"
All food provides the body with energy, but this energy can vary greatly. Some foods, such as sugars and refined carbs, give the body a quick jolt of energy. However, more often, the body needs more sustainable energy from ingredients such as fruits, grains, and legumes.<\/header>\n

The list we give here focuses on foods and drinks that provide more stable energy throughout the day.<\/p>\n

Fruits<\/h2>\n

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The following fruits may help boost energy:<\/p>\n

1. Bananas<\/h3>\n

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Bananas are rich in potassium.<\/span><\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n

Bananas<\/a> may be the best quick snack for sustained energy. While bananas are a good natural source of sugar, they are also rich in fibers that help slow the digestion of that sugar. Bananas contain helpful nutrients that make the body feel full of energy.<\/p>\n

A study in the journal PLoS One<\/a> notes that eating a banana before a long bicycle ride helps performance and endurance just as much as a carbohydrate<\/a> drink. While most people are not cycling each day, bananas may still provide energy.<\/p>\n

2. Avocados<\/h3>\n

Avocados are a well-rounded fruit in terms of health values and nutrients.<\/p>\n

As a study in Critical Reviews in Food Science and Nutrition<\/a> notes, they contain nutrients, protein, and fiber that may help sustain energy levels throughout the day.<\/p>\n

They also contain good fats that may increase energy levels, and make fat-soluble nutrients more available in the body.<\/p>\n

3. Goji Berries<\/h3>\n

Goji berries are small, reddish berries containing many nutrients and important anti-aging and antioxidant<\/a> properties, as a review in Drug Design, Development and Therapy<\/a> notes. The specific antioxidants have many possible benefits, including giving the body more energy.<\/p>\n

Dried goji berries make a great addition to a trail mix, and many people add a few to a water bottle to drink throughout the day.<\/p>\n

4. Apples<\/h3>\n

Apples may be another simple snack to give the body lasting energy. Along with fiber and nutrients, a study in the journal Horticulture Research<\/a> notes that apples are high in antioxidants called flavonoids, which may help fight against oxidative stress<\/a> and inflammation<\/a> in the body.<\/p>\n

5. Strawberries<\/h3>\n

As a study in the Journal of Agricultural and Food Chemistry<\/a> notes, strawberries are a good source of minerals, vitamin<\/a> C, and folates. They also contain phenols, which are essential antioxidants that may help the body create energy at the cellular level.<\/p>\n

People can add strawberries to many dishes, and a handful may also be an easy snack to add to a diet.<\/p>\n

6. Oranges<\/h3>\n

Most people enjoy oranges for their taste, which comes from the antioxidant vitamin C. Vitamin C may help reduce oxidative stress in the body and prevent fatigue<\/a>.<\/p>\n

A study in the journal Antioxidants<\/a> notes that young adult male students who have higher levels of vitamin C may also have better mood and may be less likely to experience confusion, anger, or depression<\/a>.<\/p>\n

7. Dark berries<\/h3>\n

Berries, including blueberries<\/a>, raspberries, and blackberries, may be a good energy boosting food when the body is craving something sweet.<\/p>\n

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Dark berries tend to be higher in natural antioxidants than lighter-colored ones, which may reduce inflammation and fatigue in the body. They also tend to have less sugar than sweeter fruits, while still satisfying a craving for a sweet taste.<\/p>\n

Animal products<\/h2>\n

The following animal products may help boost energy:<\/p>\n

8. Fatty fish<\/h3>\n
Salmon contains omega-3 fatty acids, which may improve brain function and reduce fatigue.<\/div>\n

Fish, in general, is an excellent and light source of protein and B vitamins that may give the body sustained energy throughout the day.<\/p>\n

Fatty cold-water fish, such as salmon, sardines, and tuna, tend to be higher in omega-3<\/a> fatty acids.<\/p>\n

As a study in the journal Nutrients<\/a> notes, omega-3 fatty acids may improve brain function and reduce inflammation in the body, which may be a cause of fatigue in some people.<\/p>\n

9. Beef liver<\/h3>\n

Beef liver may be one of the best meat sources for vitamin B-12, which keeps the body feeling full of energy.<\/p>\n

While many cuts of meat contain vitamin B-12, the difference is that beef liver has a large amount. According to the United States Department of Agriculture (USDA), a 3-ounce cut of beef flank steak contains about 1.5 micrograms (mcg)<\/a> of vitamin B-12.<\/p>\n

The same cut of beef liver contains 60 mcg<\/a> of vitamin B-12, according to the USDA.<\/p>\n

10. Yogurt<\/h3>\n

Yogurt may also be a source of energy<\/a>. As the USDA show, natural yogurt is rich in protein, fats, and simple carbohydrates, which provide energy to the body.<\/p>\n

Yogurt is also very easy to eat on the go, which makes it a great alternative to vending machine food.<\/p>\n

11. Eggs<\/h3>\n

Eggs provide the body with plenty of protein and nutrients for sustainable energy. As the USDA note, one large hard-boiled egg contains about 6 grams (g)<\/a> of protein and 5 g of fat<\/a>, as well as vitamins and minerals to help keep the body energized and feeling full for longer than other snacks.<\/p>\n

Vegetables<\/h2>\n

The following vegetables are good options for energy:<\/p>\n

12. Yams and sweet potatoes<\/h3>\n

Yams and sweet potatoes are beneficial sources of carbohydrates, which provide energy. Yet sweet potatoes are also high in fiber, which may help slow the body’s absorption of these carbohydrates. This may make them a good option for sustained energy throughout the day.<\/p>\n

13. Beets<\/h3>\n

As a study in the journal Food Science and Biotechnology<\/a> notes, beets may provide the body with a great source of antioxidants and nutrients that help improve blood flow and energy. People can consume beets as dried beetroot chips, cooked beets or as a bottle of beetroot juice.<\/p>\n

14. Dark leafy greens<\/h3>\n

Dark, leafy greens such as kale<\/a>, spinach, and collard greens are nutrient dense and contain filling proteins, as well as nutrients and antioxidants.<\/p>\n

Greens may be difficult to digest raw for some people, so breaking them down by cooking them with a bit of vinegar or lemon juice may help.<\/p>\n

15. Dark chocolate<\/h3>\n
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Dark chocolate may be an easy way to increase energy. Rich, dark chocolate usually has much less sugar than milk chocolate. Less sugar means less immediate energy, but more cocoa content means more of the benefits of cocoa, including helpful antioxidants such as flavonoids.<\/p>\n

A study in the journal Archives of the Turkish Society of Cardiology<\/a> notes that dark chocolate may benefit the cardiovascular system by helping more blood pump around the body. This blood carries fresh oxygen, which may also make a person feel more awake and alert.<\/p>\n

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