Feeling low energy and can’t seem to bring it up?
It just might be the body signalling that something is not right and that you may be deficient in some nutrients that are necessary for boosting energy production.
Whether it’s that 2 pm afternoon slump that does not go away for the rest of the day or just feeling tired all the time instead of grabbing another cup of coffee or a sugary energy drink it’s time to load up on these seven energy-sustaining superfoods that can help keep you going and feel better all day!
1. Chia Seeds
Chia seeds have plant-based omega-3 fatty acids to help boost brain function and promote good sleep. This helps to increase alertness and feel refreshed and energized for the day.
Other great benefits of chia seeds include a high content of protein and fibre which helps to stabilize blood sugar levels and avoid that mid-afternoon sugar crash! It’s no wonder chia seeds can help in keeping energy levels up! These tiny seeds can be added to smoothies, salads and even a glass of water daily.
Berries including blueberries, raspberries, strawberries and blackberries have powerful essential antioxidants that help the body create energy at a cellular level and can help combat fatigue, inflammation and stress.
These delicious berries are complex carbohydrates with natural sugars that turn into sugar molecules in the body which then convert into glucose where the body uses it for energy when needed.
Adding a daily serving of berries to your smoothie or enjoying them as a snack can help keep energy levels steady as they are also low in calories yet rich in fibre, vitamins and minerals especially vitamin C and manganese – both are known as powerhouse energy-boosting nutrients!
3. Leafy Greens
Leafy greens or mixed greens like spinach and kale are very high in antioxidants, fibre, iron, calcium, magnesium, potassium, vitamin A, C, E, K, and some B vitamins.
These healthy greens have an excellent source of iron and combined with the vitamin C content will help the body absorb iron better along with the rest of the other energizing nutrients they provide.
It is commonly known that iron deficiency is one of the leading causes of fatigue but a deficiency in other vitamins and minerals may also be another reason for low energy. Therefore, include some healthy greens daily at any meal simply as a side dish, in a soup or even a big salad to get the most out of the nutrients that they provide.
4. Sweet Potatoes
Sweet potatoes are a delicious root vegetable with a rich source of complex carbohydrates that can help the body digest it slowly providing the steady energy throughout the day that your body needs.
As an added bonus, sweet potatoes provide a good source of vitamins, minerals and fibre like magnesium and potassium which can help the muscles relax and promote a good night’s sleep and this can help bring up energy levels for the next day!
Lentils are a great source of protein and fibre and are very cost-efficient for the number of nutrients they have. A serving of lentils a few times a week can provide a good source of B vitamins, manganese, iron and zinc which help assist in cellular energy production and break down nutrients to help release energy.
6. Organic Eggs
Organic eggs are a complete protein source containing all essential amino acids and are often referred to as the building block of proteins.
The body cannot produce these essential amino acids and a good serving of at least 2-3 organic eggs a week is a way to add in these nutrients as they play an important role in energy production and regulation.
Doing a workout? Having a high-quality protein source like eggs post-workout can help the body to stimulate muscle growth and maintain muscle tone which contributes to increased energy levels. To get the most nutritional benefit from eggs it’s always best to cook eggs soft boiled or poached as the added benefit of the liquid yoke is a good source of healthy fats too!
Beets or also known as beetroot are dark-reddish purple root vegetables that have naturally occurring nitrates to help improve the efficiency of the body’s energy-producing cells called mitochondria and help support blood flow in the body, which in turn can help increase energy levels.
Beets can be helpful in supporting the liver too as they are known to enhance the body’s detoxification ability and rid unwanted toxins from the body. This creates a better liver function which is connected to better digestion resulting in a natural boost of good energy.
This low-calorie superfood also provides essential vitamins and minerals including folate, vitamin C, iron, magnesium, potassium and fibre. Add raw sliced beets as a salad topper, or they can be boiled, roasted or even blended in a smoothie!
Enjoy some or all of these seven energy-boosting superfoods daily to help sustain good energy not only with its high nutritional value but also to help support immunity and good overall health for many years ahead!
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Floriana Urbisci R.N.C.P.
Floriana is a Registered Nutritional Health Practitioner, Herbalist and Certified Personal Trainer, as well as a member of the International Organization of Nutritional Consultants (IONC) and Registered Orthomolecular Health Practitioner (ROHP).
Floriana specializes in weight loss, digestive disorders, emotional and mental health disorders She is passionate and enjoys helping others to achieve and maintain their health goals.
She became interested in holistic health after overcoming her own personal health challenges with obesity and severe depression.
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