5 Great foods you can snack on to stay energetic all day long

While all foods are technically designed to give us energy, (, ultimately calories are energy units) can be deceiving. Even if a food is full of calories, it may not provide us with the healthy energy boost we need. In fact, certain foods can make us feel sluggish. It is also important to remember that other factors also influence our energy level: sleep, exercise, and how often we eat .


Marie Spano, sports dietitian and consultant sports nutritionist, said, “The foods that provide the best sources of energy are those that contain long-lasting carbohydrates and protein for steady blood sugar levels, and nutrients that play an important role in energy production” says.


Although morning coffee may sound like it brings you to yourself, it is really healthy foods that are rich in certain nutrients that give you a constant boost. Snack some of these great foods for energy throughout the day…




Lentils have many health benefits, and giving you an energy boost is one of them. They are rich in fiber and carbohydrates that will both keep you full and provide fuel to your body. Too much lentils will help achieve the same thing, but it is necessary not to overdo it. When consumed in excess, it can cause bloating




Vegetables made up of cruciferous vegetables such as arugula, brussels sprouts, broccoli and chard have numerous health benefits and one of them is that they provide good energy. A recent study links these vegetables with a lower risk of cardiovascular health problems and increased muscle strength.


Medical director of the International Heart and Lung Institute Restorative Medicine Center and author of the Energy Paradox, cardiothoracic surgeon M. D. Steven Gundry, says cruciferous vegetables are high in prebiotic terms.


Dr. Other foods rich in prebiotic fiber that have a similar effect, according to Gundry, include ground flaxseed, radish, asparagus, mushrooms and pistachios. Studies show that the gut microbiota affects the energy balance by affecting the microorganisms( in your )indirim system, the efficiency of the energy obtained from the diet, and how that energy is used and stored.


Dr. Gundry says, “Our energy production depends on a healthy and diverse microbiota. “The more we can incorporate this type of food into our regime, the better the sustainable energy will be.”




Yogurt has a lot of effect, especially in the protein department. Spano, “A good amount of carbohydrates and at the same time Vitamin B it includes” he says. B vitamins help us turn the food we eat into usable energy. Eating a snack rich in protein and energy can often help combat mid-day recession.



If you want to stay full and have long-term energy, oats are a great choice because they are packed with iron, magnesium and B vitamins. Spano says, “Pair oatmeal with milk or yogurt to increase protein in your meals or snacks.




Spano says that, although beets are mostly carbohydrates, they are among the foods with the highest nitrate. “Nitrates help expand our blood vessels for more blood flow and therefore more oxygen and nutrients are being released into our tissues.”


Things to avoid


This is not surprising at all, but avoid foods that consume your energy, including those that are high in processed sugar and low in nutritional value. Dr. “Fruit juices, carbonated drinks, processed foods, and even fruity smoothies all cause a real traffic jam in the mitochondria, the energy-producing organelles of our cells” Gundry says.




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