Food knowledge is power and what you put on your plate can have a huge impact on your life, whether it's helping to boost energy, improve your mood or help reduce the risk for a variety of conditions including diabetes, cancer and heart disease, as previously noted. Here Arlene Semeco, MS, RD, Healthline.com, reflects on foods that give you more energy, medically reviewed by Katherine Marengo, LDN, RD:
“Many people feel tired or rundown at some point during the day. A lack of energy could affect your daily activities and make you less productive.
Perhaps not surprisingly, the type and quantity of food you eat play essential roles in determining your energy levels during the day.
Even though all foods give you energy, some foods contain nutrients that could help increase your energy levels and maintain your alertness and focus throughout the day.
Here’s a list of 27 foods that have been proven to help promote energy levels.
Fatty fish like salmon and tuna are good sources of protein, fatty acids, and B vitamins, making them great foods to include in your diet.
Omega-3 fatty acids have been shown to reduce inflammation, which is a common cause of fatigue (3Trusted Source).
In fact, some studies determined that taking omega-3 supplements could decrease fatigue, especially in cancer patients and those recovering from cancer (4Trusted Source).
Furthermore, vitamin B12 works with folate to produce red blood cells and help iron work better in your body. Optimal levels of red blood cells and iron can reduce fatigue and increase energy (5Trusted Source).
Apples are one of the most popular fruits in the world, and they’re a good source of carbs and fiber.
A medium-sized apple (100 grams) contains about 14 grams of carbs, 10 grams of sugar, and up to 2.1 grams of fiber (13Trusted Source).
Due to their rich content of natural sugars and fiber, apples can provide a slow and sustained energy release (14Trusted Source).
Furthermore, apples have a high antioxidant content. Research has shown that antioxidants may slow the digestion of carbs, so they release energy over a more extended period of time (15).
Lastly, it’s recommended to eat apples whole to reap the benefits of the fiber in their skin.
Oatmeal is a whole grain cereal that could provide you long-lasting energy.
It contains beta glucan, a soluble fiber that forms a thick gel when combined with water. The presence of this gel in the digestive system delays stomach emptying and the absorption of glucose into the blood (29Trusted Source, 30Trusted Source).
The combination of all these nutrients makes oatmeal a perfect food for sustained energy release.”
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Read More … Article Source: https://www.healthline.com/nutrition/energy-boosting-foods#13.-Oatmeal
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