With the busy activities of everyday life, it can be difficult to find the right foods to recharge your internal battery. In a world filled with fad diets and rapidly changing eating trends, a few standout options rise to the top with their ability to fuel your body and mind. If you’re looking for ways to bolster your energy throughout the day, check out these six foods to help you power up and feel your best.
Studies have shown nearly half of all Americans aren’t consuming the recommended daily allowance of magnesium. This vital nutrient is involved in over 300 chemical reactions in the body, including energy production, heart function, muscle contractions, and nerve transmission. Spinach, for one, is an abundant source of magnesium. In fact, just one cup of this leafy green contains 157 mg of magnesium. The recommended daily intake for men and women over 50 is 420 mg and 320 mg, respectively.
Many of us have been led to believe that drinking coffee is bad for our health. But a 2016 study confirms your morning brew enhances brain function, improves alertness, and heightens concentration. Researchers say coffee and caffeine consumption can be a regular part of a healthy diet. But beware: coffee may be too stimulating for some. If you experience this problem, experts suggest avoiding coffee after 2 p.m. or trying to reduce your overall intake.
Eggs are a nutritious, inexpensive fatigue-fighting food. They’re high in B vitamins, which assist in converting your food into energy. Since eggs contain all nine essential amino acids – the building blocks of protein that must be obtained through food – they help you maintain muscle mass and strength as well. Eggs also contain heart-healthy nutrients like betaine and choline, which may be contrary to what you’ve heard in the past. According to one study, healthy individuals who ate up to two eggs per day didn’t show elevated biomarkers associated with the risk of cardiovascular disease. Finally, eggs are getting the nutritional recognition they deserve.
With a combination of nearly 20 vitamins, minerals, fiber, and healthy, monounsaturated fatty acids, this superfood contains an assortment of energy-boosting nutrients. Unlike typical fruits in the produce aisle, avocados are low in sugar and won’t cause your energy levels to spike and then plummet. Additionally, the nutrients in avocados lessen inflammation in the body and may protect the cells against energy-zapping oxidative stress.
Nuts – including almonds, walnuts, pecans, and pistachios – are a convenient, nutrient-dense food to combat mid-morning or afternoon energy slumps. Instead of snacking on high carbohydrate fare and sugar-filled bites, munching on a handful of nuts each day will help stave off hunger and provide sustained energy. Plus, a 2017 study found that high-protein foods like nuts correlate with maintaining muscle mass and functional performance in physically active older adults.
6. Alaskan wild-caught salmon
Salmon is a nutrition powerhouse when it comes to healthy food for your brain thanks to its amount of omega-3 fatty acids. The American Heart Association suggests eating two servings (3.5 ounces/serving) of fatty fish per week to experience its benefits. Many experts advise you choose Alaskan wild-caught salmon; it has a very low risk of contaminants – such as mercury – compared to other types of seafood, comes from well-managed fisheries, and has less of a negative impact on the environment.