Eat Your Way to Higher Energy Levels

Feeling less energetic than usual? Don’t reach for the supplements before you address your diet.

Proper nutrition is even more important than people think—it can affect mood, performance, memory and practically every aspect of your daily life. And while certain foods can make you feel heavy or sluggish, others are perfectly suited to boost your energy levels and keep them high all-day long. Keep reading for some guidelines on what to eat (and what not to eat) to stay at the top of your game.

Energy-Boosting Foods

Healthy eating principles are simple: you want to eat natural, non-processed food, such as vegetables, fruits, nuts, seeds, etc. Some of the best choices you can make include:

  1. Garlic and onion – Flavor lovers rejoice! Garlic lowers your bad cholesterol levels, while onion raises your good cholesterol levels. They are both great at reducing high blood pressure.
  2. Apples and oranges – You can’t go wrong with a fruit-filled diet, but apples and oranges are among the best options around. They are delicious and packed with vitamins and minerals your body needs to stay healthy.
  3. Kale – Want to stop the effects of time? Eat kale! The nutrients in this leafy green are great for your skin and for your mood, too.
  4. Green tea – While coffee can make your energy spike for a while before dropping like crazy, green tea will keep you alert without the added anxiety or stress.
  5. Eggs – Need some protein fast? Boil some eggs. They will keep you full for a while, preventing you from snacking mindlessly.
  6. Fish – Go for salmon or tuna fish and you’ll pack your body with all the energy it needs.
  7. Spinach – With vitamins K, C, and E, iron, folate, coenzyme Q10, and carotenoids, spinach can be added to almost meal of the day, from breakfast smoothies to dinner salads.
  8. Broccoli – Eating this veggie regularly can help you fight off viruses and infections, so you can stay active and productive.
  9. Nuts – Not only they are a great source of healthy fats, nuts also lower the risk of coronary disease.
  10. Quinoa – A perfect substitute for rice, quinoa has all the amino acids you need to build muscles and feel energized.

Foods to Avoid

What you put into your body is important, but the foods you avoid might be an even more important part of keeping your energy levels up. Try staying away from the following:

  1. Processed foods – Store-bought packs are usually not your friends. These over processed options are likely to leave you feeling tired just a few hours after consumption.
  2. Salt – Excess sodium can lead to high blood pressure and retaining fluids. Add flavor to your meals with herbs and spices instead.
  3. Sugar – Avoid the sugar crash by limiting your intake of the sweet stuff like candies.
  4. Caffeine – As mentioned above, tea is a much better choice than coffee. Caffeine from coffee can make you focused, but it will also make you anxious.
  5. Saturated fats – Limit your intake of saturated fats as these can raise your bad cholesterol and put you at higher risk of heart disease.

The effects of energy-boosting foods can be felt almost immediately. Make the switch today and use your newfound energy to progress towards all your goals.