Getting tired easily even though you’ve had enough sleep can be a sign that you’re low on energy. If this is the case, drinking coffee in the morning is no longer enough to restore stamina. You need to consume energy-boosting foods to keep your body fit all day long.
The energy you need for activities comes from food. Wrong choice of food can actually make the body more lethargic or even sickly. So, what foods should you eat?
A variety of energy-boosting foods
Here are a variety of foods that can help increase your energy and stamina.
1. Brown rice
2. Sweet potatoes
3. Bananas
4. Salmon and Tuna
5. Oatmeal
6. Counts
7. Green vegetables
8. Nuts
9. Beets
10. Grains
11. Avocado
1. Brown rice
Brown rice is a source of complex carbohydrates.
Unlike white rice which is classified as simple carbohydrates, the body takes longer to digest brown rice. This will keep you full longer.
Besides providing a feeling of fullness, red rice can also restore lost energy and maintain it for the next few hours.
So, you can stay energized even after a day of activities.
2. Sweet potatoes
Like brown rice, sweet potatoes are also energy-boosting foods that are rich in complex carbohydrates.
Eating sweet potatoes not only increases stamina but also makes you full for a long time.
This potato relative also contains many vitamins and minerals, especially manganese and vitamin A.
Manganese plays an important role in the process of converting carbohydrates into energy.
3. Bananas
Who does not know this energy-boosting food? Bananas are a good source of complex carbohydrates, vitamin B6, and potassium.
The content is a nutrient that plays an important role in the process of energy formation.
Its high fiber content also makes bananas one of the most filling foods.
Try adding bananas to your breakfast menu, you will be able to hold your activities until noon without feeling too hungry.
4. Salmon and Tuna
Salmon and tuna are sources of vitamin B12 and folate.
According to research in the Danish Medical Journal, vitamin B12 works together with folate to increase red blood cell production and help iron work in the body.
Healthy red blood cells that contain enough iron can carry oxygen to all body tissues optimally.
When the body gets enough oxygen, this can reduce fatigue and increase energy.
5. Oatmeal
Oatmeal contains beta-glucan, which is fiber that cannot be digested by the body.
When you eat oatmeal, the fiber in it moves through the digestive tract and forms a gel. This gel persists in the intestines and provides a feeling of satiety.
This wheat product also contains a lot of iron, manganese, and B complex vitamins.
All three are micronutrients that play an important role in the energy formation process.
6. Counts
Eggs contain high-quality protein that provides the body with energy throughout the day.
According to research in the Nutrition Journal, these benefits come from leucine, which is a type of amino acid that can encourage energy production in the body’s cells.
Leucine works by accelerating the breakdown of fat to become energy and helping the body’s cells absorb sugar.
Thanks to these advantages, it’s no wonder that eggs are one of the healthiest foods to increase stamina.
7. Green vegetables
Stamina-boosting foods don’t always have to be solid like sweet potatoes or rice.
Green vegetables can also maintain your fitness thanks to their iron, calcium, potassium, magnesium and various vitamins.
In addition, green vegetables can increase the formation of nitric oxide in the body.
These compounds help dilate blood vessels so there are more red blood cells to carry oxygen throughout your body.
8. Nuts
Nuts naturally contain lots of calories so they are suitable as energy-boosting foods.
Despite being high in calories, nuts also contain essential nutrients such as protein, carbohydrates and healthy fats.
Several types of nuts are also rich in iron, vitamin B complex, vitamin E, and manganese.
These various nutrients can help increase stamina thereby reducing feelings of fatigue and drowsiness.
9. Beets
Beets can add energy in several ways. First, the antioxidants in these energy-boosting foods can improve blood flow.
If the blood flow is smooth, the cells get enough oxygen and your body can certainly carry out its functions properly.
Second, the nitric compounds in beetroot juice can increase the production of nitric oxide in your body.
High levels of nitric oxide can increase blood flow and oxygen supply to various tissues, especially when you exercise.
10. Grains
Chia seeds, pumpkin seeds, and flax seeds can also increase energy in the body. The reason is, this food is high in fiber and protein.
Fiber and protein can slow down the digestive process so you don’t burn too much energy.
A number of studies also state that fatigue can be caused by inflammation in the body.
The good news is that the omega-3 fatty acids in whole grains can reduce inflammation, which could potentially prevent fatigue.
11. Avocado
One more energy-boosting food that you shouldn’t miss is avocado. This fruit is high in B complex vitamins, fiber, and fat.
More than 75% of avocado fat content is unsaturated fat that is healthy for the body.
Your body will store this fat as an energy reserve when glucose runs out.
In addition, unsaturated fats can increase the absorption of several types of nutrients and keep the level of fat in the blood balanced.
The high content of complex carbohydrates, protein and healthy fats are characteristic of energy-boosting foods.
By including it in your daily menu, you can get enough stamina to carry out daily activities.