Lee Holmes is a Certified Health Coach from the Institute of Integrative Nutrition and writer for Healthista.com. Here, she reveals the best foods to boost your energy levels to avoid that 4 pm slump. In terms of eating for energy, I have seen the best results by living a lifestyle that focuses on eating plenty of fresh, seasonal produce and trying to minimize gluten from my diet.
Listening to your body allows you to decide what is best for you. If you are feeling tired try a few of my top 10 foods to fight fatigue and see what works for you it may be one of them or it may be all of them! I like to use a variety of these so my body does not become reliant on any one product, rather it keeps my body fresh, and loving the variety of fuel I am giving it.
Boost Your Energy Level
By eating raw, unsalted nuts your body is provided with a high-energy boost packed with nutrients and free from any form of processing. If possible, try and soak your nuts overnight in water to activate them. Activated nuts start the germination or sprouting process, increasing the nutrient value of the nuts and allowing the body to more easily digest them. Try my Sweet Spiced Nuts from my book Eat Clean, Green, and Vegetarian.
Add a dollop of natural goat’s milk yogurt to your breakfast, favorite salad, or on top of the next curry you make to get a great boost of calcium and a huge dose of probiotics. Probiotics are the good bacteria found in yogurt with can help to facilitate changes in the microflora of the gut and enhance the body’s immune system.
Probiotics help to keep your gut healthy, assisting indigestion, which in turn leads to you getting the most of the food you consume and helping to fight fatigue.
Salmon is packed with omega-3 fatty acids which have been found to help lower cholesterol, potentially reducing your risk of heart disease. Not only is it great for the heart, but salmon is also high in protein, vitamin B6, niacin, and riboflavin. Don’t worry if you don’t have a clue what these last few are. Basically, they help to convert food into energy – giving you a healthy wake-up call when you think you are going to fall asleep at your desk.
One cup of mushrooms provides almost 50 percent of your daily serving of iron – which is essential in transporting oxygen within the bloodstream. Without an efficient oxygen supply to our major organs, we can often feel fatigued and lethargic. Consuming mushrooms will boost the level of iron in your body, boosting the cells within the blood’s ability to transport oxygen around your body and fuel your organs to function effectively.
Spinach is extremely high in iron, magnesium, and potassium. Magnesium plays a vital role in producing energy, and paired with potassium enables effective digestion in the stomach and the regulation of nerve and muscle function. Add some fresh spinach to your favorite salad, or serve it wilted with some eggs for breakfast. If you think you have enough spinach, think again Just keep adding it!
PUMPKIN AND SUNFLOWER SEEDS:
Snack on a quarter of a cup of pumpkin seeds and you will get about half the daily recommended amount of magnesium. Like in spinach, magnesium helps in bone, protein and fatty acid formation helps to relax muscles, and maintain adequate calcium levels.
My favorite source of carbohydrate, sweet potatoes, contain iron, potassium, magnesium, vitamin C, and vitamin D – all of which help to increase energy levels and stop you from feeling tired. Sweet potatoes are hugely versatile and you can enjoy them mashed, grilled, steamed, roasted, in a salad, by themselves, or in a curry.
Without water, there would be no life. Sorry to sound so gloomy! But water is undeniably the most essential substance on earth and is essential for humans to function on a daily basis. Water is needed to help carry nutrients and oxygen to cells, both of which if are in low supply can lead to fatigue and nausea.
On average it’s recommended adult women have about eight cups of water per day and men approximately ten cups per day. One good way to ensure you are getting enough water into your diet is having a glass before every meal.