Nine Energy-Boosting Foods

We’ve all been there: those afternoons when you feel zapped of any energy.

When all you really want to do is curl up in a ball and take a nap. When you feel as though you’ve stared at the computer screen for so long that nothing makes sense.

Keeping up your energy throughout the day can be a challenge. Yet how and what you eat can make a huge difference.

Eating for Energy

The first thing to consider when it comes to maintaining your energy is keeping your meals and snacks consistent. Once you skip a meal, expect quite a drop in blood sugar, followed by a lag in your ability to concentrate.

Next, make sure your meals and snacks combine protein and complex carbohydrates. For complex carbs, think vegetables, fruit, and whole grains. Protein will help you feel full for longer while the complex carbs will give you the boost of energy you're looking for - without the immediate crash.

Here are NINE foods that can help boost your energy, keep you on your toes, and even help increase your metabolism!

1. Almonds, Hazelnuts, and Walnuts. These nuts contain magnesium, which is important in converting the foods we eat into energy. They are also rich in protein and healthy monounsaturated fats, so they help keep you feeling full for longer and help to normalize blood sugar levels.

   
   

   Fun fact: walnuts are a great source of omega-3 fatty acids.

   
   

2. Salmon. Speaking of omega-3 fatty acids, salmon is a superstar fish as it's one of the highest in this healthy fat. One of the many benefits of omega-3s is that they keep your thyroid working properly and your hormones in balance.

   
   

   Nutrition insight: Fatty acids also lower leptin levels, which makes the body burn more calories rather than store them as fat.

   
   

3. Leafy Greens. Leafy greens are not only packed with fiber which keeps you full and satisfied, but they also have folate – a key nutrient in energy production.

   
   

   Try it on for size: Kale, spinach, collard greens, microgreens, cabbage (green or purple!), beet greens, watercress, and Swiss chard.

   
   

4. Beans and Legumes. Beans are loaded with fiber; there are 15 grams in 1 cup of cooked black beans! More fiber means less hunger and more lasting energy. Not to mention being more regular.

   
   

   Make it a goal: Women should get about 25 grams of fiber per day while men should aim for 30 grams. Ths is one of the keys to a healthy diet and weight maintenance.

   
   

5. Quinoa. This is quite a trendy grain but for a good reason. It’s not only packed with fiber, but also protein – a double threat for your satiety.

   
   

   Nutrition tidbit: Quinoa is actually a seed that we cook like a grain!

   
   

6. Whey. Scientists are finding that whey, the liquid component of milk, provides signals to the body that affect both short and long-term food intake regulation. Meaning it helps with satiety - or keeping you feeling full for longer.

   
   

   Research highlight: Studies have found that people who consume dairy products (yogurt, milk, cheese, cottage cheese) gain more muscle and lose more fat when trying to lose weight!

   
   

7. Spices. Capsaicin, the ‘hot’ ingredient in jalapenos, red pepper flakes, and cayenne has been shown to have a protective effect on weight gain. Some speculate this is because it increases our heart rate slightly and has been shown to suppress appetite.

   
   

   More benefits: Capsaicin is beneficial for our gut health and microbiome.

   
   

8. Whole Grains. Hearty grains such as millet, bulgur, barley, and buckwheat are unprocessed and contain B vitamins that are essential components in energy production.

   
   

   Tip: While whole grains are important, be sure to keep them to a moderate amount and eat them with a protein source to help keep the meal low glycemic.

   
   

9. Ice Water. While more research is needed, some studies show that ice water may increase your metabolism by up to 30% for 10 minutes after drinking it.

   
   

   Plus, being properly hydrated will help prevent you from potentially mistaking thirst for hunger… which would lead to eating more than you need.

Bottom line

Go ahead and enjoy some energy-boosting foods to help fight your fatigue- but be sure to eat them in a combination of protein plus complex carbs... and don't skip those meals!

Sources:

1. Mozaffarian D. Dairy Foods, Obesity, and Metabolic Health: The Role of the Food Matrix Compared with Single Nutrients. Adv Nutr. 2019;10(5):917S-923S. doi:10.1093/advances/nmz053

2. Benvenga S, Famà F, Perdichizzi LG, et al. Fish and the Thyroid: A Janus Bifrons Relationship Caused by Pollutants and the Omega-3 Polyunsaturated Fatty Acids. Front Endocrinol (Lausanne). 2022;13:891233. Published 2022 May 27. doi:10.3389/fendo.2022.891233

3. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. 

4. Szallasi A. Capsaicin for Weight Control: "Exercise in a Pill" (or Just Another Fad)?. Pharmaceuticals (Basel). 2022;15(7):851. Published 2022 Jul 11. doi:10.3390/ph15070851

5. Boschmann M, Steiniger J, Hille U, Tank J, Adams F, Sharma AM, Klaus S, Luft FC, Jordan J. Water-induced thermogenesis. J Clin Endocrinol Metab. 2003 Dec;88(12):6015-9. doi: 10.1210/jc.2003-030780. PMID: 14671205.