Are you feeling sluggish and fatigued? Looking for healthy ways to boost your energy levels? We all want energy but in this fast-paced world, we often rely on sugar, caffeine and many other quick yet unhealthy fixes for energy boost, only to crash later.
In this article, I’ll share with you seven easy ways you may use daily to have a sustainable energy boost!
The first thing you may do to have more energy is to eat more nuts.
#1 Eat more nuts to increase energy production
Nuts such as almonds, pecans, cashews and walnuts, are packed with protein, which is a great source to boost your energy level. Aside from proteins, nuts are also rich in coenzyme Q10 – a nutrient that helps energy production on each cell. More popular as CoQ10, it is also an antioxidant, protecting the cells from the harmful effects of free radicals.
Your body produces CoQ10 but the amount decreases as you age. With this said, it is better to supplement CoQ10 supply by eating high-energy food sources such as nuts.
Another reason why nuts are one of the primary foods to boost your energy is that it contains high Omega 3 fatty acids, a healthy fat that provides energy to the organs and muscles. Nuts are very healthy snacks if you want to keep going for the long haul. Mixed nuts will offer you a great amount of nutrients.
Another way to boost your energy levels is adding more complex carbohydrates in your diet.
#2 Add more complex carbs in your diet like sweet potatoes
Drop the white potatoes and start eating the healthier sweet potatoes instead. This naturally sweet vegetable will boost your energy level with its slow-releasing energy, which will surely delay hunger. Also, the B vitamins it contains will make your energy consistent throughout the day.
As one of the healthy foods to boost your energy level, sweet potato will never cause you that ‘post-lunch slump’ that you experience when eating the wrong kinds of carbs. Its rich fiber content can also help regulate blood sugar levels and leave you feeling full for longer.
Sweet potatoes come in different types. The orange-fleshed sweet potatoes contain an exceptional amount of beta-carotene. But the most nutritious is the purple-fleshed sweet potato as it is rich in anthocyanins, a powerful antioxidant commonly found in berries. Anthocyanins give the purple sweet potato its color.
Do you still need more energy? You may also want to include yoghurt in your daily dietary habit.
#3 Have some yoghurt for tyrosine supply
Grab some yoghurt for a quick energy source. It’s creamy, tasty and flavorful and can be served as a dessert. The truth is, yoghurt is very healthy. It provides faster but longer energy boost ; thanks to its good ratio of carbohydrates and protein.
A good reason why yoghurt provides a steady source of energy is its high amount of tyrosine, a type of protein chemical that transforms into adrenaline and dopamine, giving you that ‘happy, stimulated’ feeling. Tyrosine can keep you awake and energetic without causing insomnia and other side effects to the nervous system like what coffee usually do.
What else? It also keeps your colon healthy because of its probiotics content, encouraging the growth of good bacteria and helps reduce the risk of colon cancer.
The next thing you may do to boost your energy is use coconut oil.
#4 Use coconut oil for metabolism and energy boost
Included in the list of top energy-boosting foods is coconut oil. Coconut oil, in its purest state, is considered ‘healthy fat’ because it is made up of medium-chain fatty acids that are delivered directly to your liver. When this happens, it turns into an instant source of boosted energy.
The energy boost that you will get from coconut oil is probably the cheapest and simplest way to enhance your performance naturally, both in sports and leisure. A teaspoon of coconut oil added to any meal can make you stay fuller for hours and prevent sugar cravings.
On top of the increased energy levels, coconut oil also provides a lasting metabolism boost. Likewise, eating healthy fats such as coconut oil is a good way to increase your ability to cope up with stress and promote a balanced hormonal system.
Also, you should eat more leafy vegetables, particularly kale if you want to have a sustainable energy throughout the day.
#5 Choose energy-generating and vitamin-rich leafy vegetables like kale
Leafy veggies play a big role in your diet. However, not all leafy greens are made equal. One of the best leafy foods to boost your energy level is kale. Kale, a staple vegetable in Brassica family ( same plant family as broccoli and cabbage), stands out from others when it comes to increasing your energy and providing essential nutrients.
As a superfood, kale boasts many health benefits. It is rich in vitamin A, helps the sinus lining stay clear for easy breathing and reduce inflammation. The ‘Vitamin Boost’ doesn’t end there as it is packed with Vitamin C, good for collagen production, neutralizing free radicals and strengthening the immune system.
Moreover, kale contains exceptional amount of B vitamins that will help your body generate more energy while its high fiber content will keep you fuller for longer, avoiding energy crashes.
Not only that! Always check the protein content of your energy food sources too. High-protein containing foods are great energy boosters.
#6 Increase your intake of top protein sources
When choosing foods to boost your energy level, one of the major factors to consider is the protein content. On top of the list of very good sources of natural protein are eggs. A lot of evaluation scales for measuring protein use egg proteins as their basis. It is because of the protein content and digestibility of egg. When evaluated against different protein measures such as digestibility, efficiency ratio, amino acid score, egg protein places consistently on top, even against other protein sources such as red meat.
Egg is also rich in leucine, an essential protein nutrient that is important in controlling sugar use in bones and muscles and promoting muscle healing from injury. Compared to other protein sources, eggs are relatively inexpensive option.
If you’re a vegetarian, the top alternative source of protein is quinoa.
Known as one of the best foods to boost your energy, quinoa (pronounced keen-wah) is a high-energy grain that has been consumed by the Incas centuries ago. They used this special grain to boost up their stamina and endurance, allowing them to run for long distances and even at high altitudes.
As a high-energy food, this grain from South America contains complete protein. What does it mean? Well, it shows that quinoa contains all the 9 essential amino acids similar to milk. And not only that, it is a rich source of important minerals such as calcium, iron, zinc, manganese, magnesium and potassium.
Since it is gluten-free, it is not heavy in your tummy. Switching to gluten-free grains like quinoa aids in effective weight loss as well. Also, it has low glycemic index, which could explain its benefits in weight management.
Last but not the least, try some herbs that are energy boosters.
#7 Take energy-boosting herb supplements
It’s undeniable that the busy lifestyle of this generation compromises body nourishment at times. Sometimes, your daily activities are overwhelming and no matter how much you eat, it seems your energy is still not enough. So that’s where energy-boosting supplements come in. However, I won’t suggest energy drinks here as they have side effects or other quick fixes that only provide short-lasting energy supply. I’d rather recommend natural energy sources like herbs, which provides long-lasting and sustainable energy.
The herbs Ashwagandha, Tribulus Terrestris, Panax Ginseng and Damiana are well-known energy-boosters.
Ashwagandha is an adaptogen. It energises the body whenever necessary during the day but it relaxes and calms your nerves to help you have a restful sleep at night. This herb supports athletic performance and endurance activities or exercises.
Tribulus Terrestris on the other hand is a liver tonic. This means that it helps in breaking down fats and cholesterol to energy and certain hormones that boost physical performance, strength and stamina. Besides, too much fat can inhibit the liver from functioning properly.
Meanwhile, Panax Ginseng (also known as Asian Ginseng) is one of the most popular herbs worldwide nowadays mainly due to its multiple health benefits, one of which is its ability to improve energy levels. In fact, in one of the studies conducted by Mayo Clinic, as cited by Medical News Today, wherein post treatment and undergoing treatment cancer patients were on ginseng, the findings revealed that the patients’ general energy levels increased.
Damiana is another energy tonic herb. Although, it’s been popular in Mexico as an aphrodisiac, an herb that increases sexual libido, it has energy boosting effect as well. This herb contains flavonoids, a substance that helps decrease fat absorption and increase your energy expenditure. So instead of storing fats in your body, it is used as an energy source with the help of flavonoids.The easiest way to get these herbs in the right combination and dosage is through CHI Super Tonic Ayurvedic Herbs Powder or B Active for Her Capsules. These are herbal blends that contain any of those energy-boosting herbs mentioned above. Aside from energy enhancement, these supplements have additional health benefits as the energy-boosters were combined with other effective wellness herbs.
The CHI Super Tonic Ayurvedic Herbs powder contains organic Ashwagandha, Shatavari, Triphala and Yashtimadhu powder. It is also imprinted with complex homeo vibrational information that enhances energy, improves immune function and promotes health and well being. This herbal formula can also help in relieving stress, removing blood and body toxins (detoxify), enhancing digestive function, cleansing the colon, supporting weight loss, enhancing memory and fertility as well as libido, and alleviating menstrual symptoms.The B Active for Her Capsules contains the energy-boosting herbs Tribulus Terrestris, Damiana and Panax Ginseng. Aside from that, this herbal blend has Ginko biloba, Shatavari, Licorice and Wild Yam. The formula is also enriched with tyrosine, the key substance that makes yoghurt an effective energy booster that was discussed earlier in item #3. B active for Her is imprinted with complex homeo vibrational information V Active for Her D30, which boost energy, sexual libido, immune function and general well being.
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