Considering life these days is hectic and will continue to be so, we’ve kept all the vital aspects in mind while jotting down a list of top 10 foods that will help keep your energy at an all time high throughout the day. Busy schedules leave most of us with a feeling of exhaustion. Luckily our body is very resilient and most of the times weariness can be conquered by making just a few dietary changes. In order to complete our daily activities and at the same time find time to indulge in hobbies we need lots of energy. The only source of energy for us is food. Hence it becomes essential to plan our diet that includes high energy food.

10 Energy Giving Foods

1. Fruits: Fruits are a rich source of ready-to-use sugars, fiber, minerals, vitamins and antioxidants. Apples are an oasis of energy. The pectin present in its skin helps prevent cancer while the fibers help in maintaining a healthy bowel movement. Bananas contain sugars in an easily digestible form and have a considerable amount of potassium. Dried Figs are an excellent source of iron and carbohydrates. Other fruits such as grapes, oranges, water melons and pineapples are excellent source of energy and Nutrients.

2. Low-Fat Dairy Products: Yogurt, milk, cheese and other low fat dairy products provide valuable amounts of glucose, protein and nutrients, including calcium and vitamin D. Yogurts increase our immunity and protect the stomach from germs. Meals containing yogurt coupled with fruits are a great way to being healthy and having lasting energy levels. Cheese acts as a healthy source of calcium and lactic bacilli. They help in keeping your stomach healthy.

3. Oats: Old-fashioned oats are known to have a large amount of complex carbohydrate and fiber. Their Glycaemic Index is also low. Natural Oats are even better as compared to instant oat meal, since they take a fair amount of time to get processed and end up releasing energy for prolonged periods of time.

4. Nuts and Seeds: Apart from being a great source of calcium and iron, nuts and seeds help in maintaining the health of your heart. They contain unsaturated and healthy fats which are essential for a healthy heart. They help in enhancing cognitive functions such as your ability to concentrate. They are healthy substitute snacking options. Peanuts, almonds, walnuts, pumpkin seeds, flaxseed and sunflower seeds, included in your diet regularly can be a very beneficial healthy option. Peanut and almond butter, are considered to be high energy-boosting and nutritious meal and snack additions.

5. Whole Grains: The body’s primary energy source is glucose and whole grains abound in them. They replenish your body with essential nutrients and fiber. Being low-Glycemic, they do not affect your blood sugar level much. Examples of nutritious whole grain foods include 100 percent whole grain breads and cold cereals, natural oats, brown rice, wild rice, air-popped popcorn and barley soup.

6. Water: Well water is not really a food, but it happens to be the most overlooked ‘performance enhancing’ food you could find. Water is extremely necessary for our body to produce energy. Digestion, absorption and transportation of nutrients are all made possible by water. Also the temperature of the body is regulated by water. Dehydration leads to cells receiving lesser nutrients which in turn lead to fatigue. Hence it becomes mandatory to keep our body adequately hydrated.

7. Vegetables: Raw or boiled vegetables are rich in iron and vitamins. Sprouts, cucumber, beetroot, carrots can be consumed raw as they act as blood purifying agents and help increase metabolism rate which helps in replenishing the body with the energy it needs. Vegetables can be consumed in the form of salads or can be steamed. Also for individuals trying to lose weight, green leafy vegetables are the healthiest alternative which will leave them high on energy.

8. Salmons: The calories and saturated fat in salmon is very low, while the protein content is on the higher side. It contains fat which helps in promoting health. Fish contain a certain type of Fat called Omega-3 essential fatty acids. Salmons being cold water fishes contain higher amount of these fatty acids which are essential for energy production. Of all fishes, salmon has fat composition designed to help reduce unwanted inflammation at the same time maintaining the energy level. They contain selenium which is a rich source of protein niacin and Vitamin B12, magnesium and phosphorous.

9. Eggs: Eggs are a very good source of protein making them a good source of energy. One egg yolk has approximately 300 micrograms of choline, an important nutrient that helps regulate the brain, nervous system, and cardiovascular system. Out of the 5 grams of fat that eggs contain only 1.5 grams is saturated fat. Proteins, vitamins and minerals are found in abundance in eggs. Keeping all the above reasons in mind it becomes mandatory to include eggs in our daily diet. Eggs also dispense a considerable amount of heat, so consuming more than 3 eggs daily is not a clever thing to do.

10. Beans: These are the most wonderful natural energy boosters known. They are low in Glycaemic index and hence are one of the best natural energy supplements for diabetic patients. Since they are a rich source of complex carbohydrates they provide good amount of energy to the body. Another important benefit is that they absorb the bad cholesterol from the body thereby maintaining a healthy level of cholesterol. Beans also contain other important minerals like magnesium, potassium, calcium and iron.

Living in a fast paced world, it’s not surprising that we find ourselves falling for high energy bars which are not the best choices to make. To cope with the ever increasing demands we tend to indulge in huge meals, which leave us lethargic and tired. To avoid this have frequent short meals and keep your metabolism in high gear so that you can deliver your 100 percent in every sphere of life.

Dr. Rachita Narsaria