The types and the amount of food you eat play an important role in your daily energy levels. In fact, did you know that foods high in fat and calories can leave you feeling fatigued, since they require more energy to digest? To stay alert all day, start by making smarter choices about what you’re using to fuel your body.
One way to improve concentration levels and reduce tiredness is by providing your body with the right sources of energy. This means eating foods that can provide an energy boost to your body, helping you last longer throughout the day.
12 Reinvigorating Foods For Your Body And Brain
Celery
Celery is one of the richest sources of luteolin, a plant compound that is said to lower the rates of age-related memory loss. Luteolin calms inflammation in the brain, which doctors and scientists alike now believe to be the primary cause of neuro-degeneration. By inhibiting the action of inflammatory cytokines as earlier mentioned, luteolin can prevent the onset of degeneration in the brain.
Tomatoes
There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes, could help protect against the kind of free radical damage to cells which occurs in the development of dementia, particularly Alzheimer’s.
Bone Broth
Simply put, bone broth is homemade stock made from animal bones such as turkey or venison. When you ingest bone broth, it feeds the body with collagen, which is the building block of cells, bones, ligaments, and the brain. A Harvard study showed that people with auto-immune disorders experiences a relief of symptoms when drinking bone broth, some achieving complete remission. The glycine found in this broth has also been shown to help improve both sleep and memory.
Nuts
Cashews, almonds, and hazelnuts are high in magnesium, which plays a key role in converting sugar to energy. They’re also filled with fiber to keep your blood sugar levels even and protein to stave off hunger. Keep a bag of mixed nuts or trail mix in your purse or desk drawer to stay energetic all day.
Sunflower Seeds/Pumpkin Seeds
Both sunflower and pumpkin seeds contain a rich mix of protein, omega fatty acids and B vitamins, which aid in giving you added energy. They also contain tryptophan, which the brain converts into serotonin to boost your mood and combat anxiety and depression. Lastly, a handful of seeds will give you your daily recommended amount of zinc, a supplement aiding in enhancing memory and thinking skills.
Spinach
Nitrates can also be found in spinach, increasing blood flow to the brain and improving mental performance. In addition to preventing or delaying dementia, the nutrients in spinach can also aid in preventing cancer cell and tumor growth.
Asparagus
This green veggie is high in B vitamins, which naturally support healthy energy levels by turning food (carbs) into fuel (glucose), and it contains plenty of blood sugar-steadying fiber. If it’s in season, add asparagus to your salad at lunch to help get you through the afternoon.
Coconut oil
Our bodies are well-oiled machines, with our brains made up of 60% fat. Low levels of fats in food can contribute to depression, Alzheimer’s, and dementia. Incorporating good healthy fats into the diet, even moderate amounts of saturated fat like coconut oil, can help in raising good cholesterol levels, weight loss, and combat dementia. It acts as an anti-inflammatory and has been linked in helping prevent the onset of these brain disorders.
Turmeric
Turmeric, the spice that gives curry its color, contains a chemical called curcumin, which research has shown to boost memory and stimulate neurogenesis, the process of creating new brain cells. Curcumin may also calm inflammation of the brain, which is the primary cause of dementia and Alzheimer’s.
Sauerkraut
Raw sauerkraut isn’t just a good match for bratwurst; it also helps you maintain energy. The fermented cabbage is high in probiotics, which makes your gut digest food more efficiently. So, since the body has to work less to digest, you’re left with more energy. Kimchi, the spicy fermented cabbage popular in Korean cuisine, also does the trick.
Honey
A spoonful of honey is nature’s equivalent of an energy drink. Low on the glycemic index, this natural sweetener acts as a time-released muscle fuel during exercise and helps replenish muscles post-workout. Add a sweet drizzle to anything from breakfast yogurt to afternoon tea.
Greek Yogurt
Natural yogurt is another great source of energy as they contain many probiotics which play a key role in your body’s digestion. These probiotics can also help boost your energy levels.
Reference and sources:
forbes.com, rd.com, huffingtonpost.ca
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