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Foods that Give You Energy

by Tammy Doering on August 21, 2020

- bananas

    - one of the best foods for energy

    - excellent source of complex carbs

    - also full of potassium and B6 which aid with energy 


- fatty fish

    - fatty fish like salmon, sardines and tuna are great for energy 

    - full of protein, fatty acids, and B vitamins 

    - one serving of either of these fish gives you the daily recommended amount of omega-3’s & B12

    - some studies have shown that taking omega-3 supplements can help fight fatigue, especially in cancer patients 

    - B12 works with folic acid to produce red blood cells and help iron work better in your body 

    - good levels of red blood cells actually reduce fatigue and increase energy 


- brown rice 

    - less processed than white rice, therefore keeping more nutrition like fiber, vitamins, and minerals

    - half a cup contains 2g of fiber, and a large portion of your daily manganese 

    - also has a low glycemic index, which can regulate blood sugar and help keep energy levels regulated 


- sweet potatoes 

    - nutritious source of energy 

    - 1 cup can pack in 25 complex carbs, 3.1g of fiber, 25% of your daily manganese, and a HUGE 564% of your daily intake of vitamin A

    - thanks to these things your body digests it slowly, helping give your body energy throughout the day 


- eggs 

    - full of energy to help fuel your day

    - packed with protein which gives a steady and sustained source of energy 

    - leucine is the most abundant amino acid in eggs - stimulates muscle growth and prevents deterioration of muscles as we age.

    - also increases the breakdown of fat to produce energy 

    - eggs are also rich in B vitamins

- apples 

    - one of the most popular foods in the world 

    - great source of carbs, fiber and antioxidants

    - a medium size one contains 14g of good carbs 

    - 10g of natural sugar 

    - 2.1g of fiber 

    - due to the natural sugar and fiber it digests slowly, giving your body energy throughout the day

    - eat your apple with the peel to get the full fiber benefit



- dark chocolate 

    - has a higher cocoa content than regular milk chocolate 

    - antioxidants in cocoa have been shown to have many benefits, including promoting blood flow 

    - this helps with delivering oxygen to the brain and muscles 

    - this improves function in the body and brain 

    - the increase of blood flow can also reduce mental fatigue and improve mood 

    - also contains small amounts of caffeine 


- goji berries 

    - have been used in Chinese medicine for centuries because of their multiple benefits 

    - packed with antioxidants, vitamins, and minerals

    - also a great source of fiber


- quinoa 

    - a seed that's very popular for its protein, and dietary fiber content

    - also rich in vitamins and minerals

    - high in carbs, but has a low glycemic index. This means the carbs are absorbed slowly and provide sustained energy throughout the day

    - also rich in manganese, magnesium, and folate


- figs
- figs are one of the world's oldest fruits.
    - naturally high in minerals, soluble fibre and natural surgars (8 grams per medium fig)
    - rich in minerals: magnesium, iron, copper, calcium, potassium
    - good source for antioxidant vitamins of A + K
    - they contain prebiotics which help support the existing good bacteria in the gut, help improve digestion
    - FYI -  The Fig Tree is listed in the FDA Database of Poisonous Plants. The milky sap followed with exposure to UV light can cause phytophotodermatitis, a potenially serious skin inflammation. Wear long sleeves and gloves when picking!

- avocados
- aid with nutrient absorption in the body
    - great source of vitamins such as C, E, K, B-6, riboflavin, niacin, folate, magnesium, pantothenic acid, lutein, potassium,  beta-carotene, omega 3 fatty acids and monounsaturated fatty acids that are considered healthy fats.
    - they are high in folate - helps prevent build up of homocysteine which may help decrease depression issues

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