In order to boost your energy and keep it high for longer period you need food that is nutritional. Here are some wholesome foods that are guaranteed to provide you with energy to keep you going all day long.
Nuts and seeds: Most nuts are a good source of energy-boosting protein and also magnesium, which plays a big part in converting sugar to energy and increasing blood flow to the brain. Almonds also help regulate protein intake and contain riboflavin, a vitamin that helps in oxygen-based energy construction. Walnuts have been proven to better help you handle stress by raising your serotonin levels. And if you are looking for some selenium, a mineral believed to improve mood, Brazil nuts are a good source.
Whole grains: Along with protein, complex carbohydrates are another great way to get the natural energy and metabolism boost you need. Brown rice, for instance, contains the energy-enhancer manganese. The fiber and B Vitamins in oatmeal make it a powerhouse choice for breakfast. Quinoa is low in sodium and cholesterol and high in dietary fiber, iron, and phosphorous. Whole wheat pasta, wheat bread, and couscous are also other great whole grain options.
Fresh fruits: Fruit is a delicious way to ingest natural antioxidants as well as sugars like glucose and fructose, which the body will metabolize into energy. Apples contain the mighty antioxidants polyphenol and flavonoid. Blueberries can reduce inflammation, increase the flow of oxygen to your brain, and aid your focus and concentration. Bananas are high in potassium, which helps slow down digestion and control normal blood pressure. Fruits are also great because they can be combined in so many different ways.
Leafy greens: Iron is important for producing proteins that transport and store oxygen in the body, and without it we would be greatly lacking in energy. Luckily natural leafy greens like lettuce, spinach, broccoli, and collard greens are superb sources of iron.
Lean meats and fish: Lean meats like chicken, turkey and beef are excellent sources of protein that also contain two additional benefits: Vitamin B-12, which helps with depression and insomnia, and tyrosine, which boosts brain chemicals to make you feel more awake and alert.
Legumes: Legumes such as lentils, beans, and peas are high in protein, magnesium, iron, and potassium. They are also low in cholesterol and fat, making them a very healthy source of energy with no side effects. Everything from chickpeas to black beans will help steady blood glucose levels and are a great source of fiber. Because fiber aids digestion and slows it down, legumes are an outstanding choice for long-lasting energy.