Contents:
- Medical Video: Reignite Your Metabolism
- List of energy-enhancing foods
- 1. Almond
- 2. Salmon
- 3. Banana
- 4. Oatmeal
- 5. Foods that contain iron from plants
- 6. Choose frozen foods
- 7. Vary your fruits
- 8. Eat foods that are 'real'
- 9. Greek yogurt
Medical Video: Reignite Your Metabolism
Do you feel tired easily? Maybe, you lack energy. Often when you are sleepy, you do not think that you are lacking in energy. One solution is to drink coffee. Of course this is not healthy for the body, because caffeine contained in coffee can increase alertness, and cause a pounding effect. Then, what's the solution? When lacking in energy, all you have to pay attention to is food intake. Want to know what energy-enhancing foods you can consume?
READ ALSO: Energy Drinks, Is It Good To Eat?
List of energy-enhancing foods
Here is a list of some foods that can provide the energy needed by your body:
1. Almond
Do you like snacking? Well, here is a snack that is suitable for increasing energy. Almonds contain important nutrients, namely magnesium and vitamin B. Both of these nutrients can be converted into energy. According to Rachel Berman, RD, CDN, author of the book Boosting Your Metabolism for Dummies, quoted by Everyday Health, revealed that low magnesium levels can make you easily tired when you use exercise. This is because magnesium has an important role in the body's metabolism, for example in controlling blood sugar, and regulating blood pressure. While lack of vitamin B can trigger weakness, lack of concentration, and irritability. You can serve about 1 ounce of almonds, or 23 beans.
2. Salmon
Salmon is often touted as one of the foods that have many benefits. Still according to Berman, these nutrients in the form of omega-3 fatty acids are thought to improve memory, reduce depression, generate energy, and improve mood. Did you know that omega-3 fatty acids are also good for heart health? Yes, this one fish can indeed reduce blood pressure and bad cholesterol, so the risk of getting cardiovascular pain also decreases.
There are more benefits awaited, which can help you lose weight. Salmon can be a mainstay menu at dinner so you do not need to overeat at night, because the protein in it can make you feel full. So, you can still lose weight, and energy is still there.
READ ALSO: Want to lose weight? Try eating more than 3 times a day
3. Banana
Do you not like bananas? It's time to think again, because this one fruit can be used as an energy booster. When in a hurry in the morning, don't skip breakfast, your body needs nutrition to go through the day. Well, you can make bananas as a breakfast menu plus low-fat milk, or a glass of yogurt. The food is a combination of fat and protein, its function can prevent you from starving before lunch time. Bananas contain potassium, fiber, vitamin B, according to Berman, these nutrients can improve muscle function.
4. Oatmeal
Oatmeal aka wheat, surely you all already know, not this one food is highly recommended. Usually we eat it as a breakfast menu, but you can also make it as a snack. Fiber takes a long time to be digested by the digestive system, besides wheat can also balance blood sugar, and make you more focused. According to Melinda Johnson, MS, RD, chairman of The Arizona Academy of Nutrition and Dietetics, quoted by the Everyday Health website, eating oatmeal can increase energy throughout the morning rather than breakfast only with plain bread.
READ ALSO: 7 Healthy Oatmeal Recipes for Breakfast
5. Foods that contain iron from plants
Iron can also make a person more energetic. A survey cited the Health website shows that 10% of women aged 20 to 49 experience iron deficiency, or lack of iron, this causes reduced physical and mental endurance, and a feeling of weakness. Why does the body need iron? Because this nutrient serves to channel oxygen to cells, so when there is only a little iron, immunity can decrease. Women are highly recommended to increase iron intake during PMS. You can find iron in nuts, spinach and sesame seeds. Alternatively, you can eat foods that contain high levels of vitamin C, because these vitamins can increase the absorption of iron by the body.
6. Choose frozen foods
Believe it, or not, frozen food contains a rich source of nuts. According to Cynthia Sass, RD, Health nutritionist, "Freezing can lock in nutrients, so frozen fruit without added other ingredients will be the same, or even more nutrients contained in it than fresh fruit, unless the fresh fruit has just been picked." When fruit is harvested, the nutrients in it begin to decrease. Rich in nutrients means it's good for increasing your energy.
7. Vary your fruits
Indeed, bananas are good for the breakfast menu, but even better if you consume a variety of super fruits - like apples, berries and tomatoes. Maybe you want to keep your weight under control, but limiting yourself to the same fruit can limit your antioxidant and nutritional intake too, your energy and immunity will decrease.
READ ALSO: 5 Fruits That Make Us Savor Longer
8. Eat foods that are 'real'
The real meaning here is that it is close to 'natural', for example, choosing seeds compared to processed potatoes (potato chips), whole fruit compared to juice. According to Sass, there are some people who replace foods that are processed with 'real' food, their energy is still plagued, and some even lose their weight.
9. Greek yogurt
This one yogurt is rich in protein, making you full quickly. This one food is good for breakfast, lunch or snack. You can mix berries and peanut pieces to add nutrients. Make sure you still choose low-fat Greek yogurt.
READ ALSO:
- 5 Foods that are Good for Eye Health, Besides Carrots
- 10 Foods That Often Trigger Stomach Acid Problems
- 4 Foods That Can Trigger Joint Pain
