13 Foods for a Natural Energy Boost

When you’re tired or fatigued, one of the best ways to get energy is from your food. Manter uma dieta rica em alimentos ricos em nutrientes, como frutas, vegetais, proteínas magras e grãos integrais, permite que o corpo use os alimentos como fonte natural de combustível.

1. Unprocessed Foods

Unprocessed (or minimally processed) foods rich in certain nutrients are key for boosting energy. Look for options high in:

• Magnésio
• Ferro
• Vitaminas B
• Carboidratos

Unprocessed, whole foods filled with protein and fiber with a low glycemic index help increase energy levels by balancing blood sugar levels. Eles também oferecem nutrientes saudáveis ​​que mantêm você saciado (com uma sensação de saciedade) por mais tempo e deixam você com energia duradoura e sustentada.

2. Fruits and Vegetables

As complex carbohydrates that are nutrient-rich, fruits and vegetables can help increase energy throughout the day. Some fruits and vegetables are also high in vitamin C, which supports the immune system and the way cells in your body produce energy.

Foods high in vitamin C include:

• Broccoli, peppers
• Citrus fruits, kiwi, pineapple, watermelon
• Leafy greens

Fruits and vegetables have a high water content, which provides the body with crucial hydration for maintaining energy levels.

3. Non-Caffeinated Beverages

Skip the midday crash. If you’re looking for more energy, select healthy beverages that don’t contain caffeine. Consider coconut water, which is rich in carbohydrates, magnesium, and other electrolytes that can help boost energy levels naturally.

4. Lean Protein

Foods rich in iron and vitamin B12 can help prevent fatigue while offering a subtle energy boost. Foods containing lean animal protein and these energy-supporting nutrients include:

• Lean cuts of red meat
• Peixe
• Aves
• Tofu (if fortified with B12)

A proteína animal magra contém todos os aminoácidos essenciais, compostos essenciais que auxiliam o corpo na geração de energia, nas proporções que o corpo necessita.

5. Whole Grains and Complex Carbs

Whole grains contain more iron, vitamin B, and fiber than refined grains. This nutrient mix balances energy levels and keeps you feeling full. Look for options like:

• Arroz integral
• Bulgur
• Farro
• Quinoa

Complex carbohydrates from whole grains are a healthier carbohydrate choice because they haven’t been processed or refined.

6. Water

Dehydration can make you feel tired and irritable.Estudos sugerem que tem um impacto negativo na energia, no humor e na cognição (ganhar e reter conhecimento), como a memória de curto prazo e a capacidade de atenção.

Staying hydrated throughout the day has a positive impact on these functions. Maintaining hydration levels also helps improve activities that require energy, such as athletic performance and mental alertness.

7. Bananas

The mix of carbohydrates and fiber found naturally in bananas makes this fruit an excellent, convenient energy source.Estudos sugerem que os hidratos de carbono da banana são particularmente benéficos para a recuperação pós-treino, pois repõem a glicose armazenada (açúcar no sangue), ao mesmo tempo que permitem ao corpo regular o seu gasto energético (recuperação metabólica).

8. Oats

Oats are a nutrient-rich carbohydrate full of vitamins, minerals, and fiber. The carbohydrates in oat products like oatmeal initially boost blood sugar levels, while the fiber controls them. This prevents a sugar crash and leads to long-lasting energy.

9. Eggs

Foods rich in vitamin D, like eggs, are essential for strong bones. Research shows that optimum vitamin D intake helps reduce muscle fatigue.

In addition, eggs contain B vitamins like thiamine, crucial for energy production.

10. Beans

Legumes like beans are full of complex carbohydrates, offering a steady stream of energy after consumption. Kidney beans contain a solid amount of carbohydrates to boost blood sugar levels, with an ideal serving of fiber to prevent a sugar crash. Similarly, garbanzo beans (or chickpeas) contain a mix of carbs, protein, and fiber, allowing for sustained energy release.

11. Berries

As frutas vermelhas podem ser mais conhecidas por seus altos níveis de antioxidantes, que podem retardar ou interromper o dano celular, mas também são uma boa fonte de carboidratos. This means berries like blueberries can help boost your energy and reduce fatigue.

12. Nuts

Different types of nuts, like almonds, are a key snack for prolonging energy. They’re full of protein and healthy fats while a bit lower in carbohydrates. Nuts support a burst of energy but aren’t likely to lead to a blood sugar spike and crash.

Nuts, with their vitamin B and magnesium content, can also help combat fatigue. These nutrients are crucial for the body’s energy production.

13. Chia Seeds

Chia seeds offer a balanced mix of protein, carbohydrates, and fat, which supports a sustained cascade of energy throughout the day. They’re also rich in vitamins and minerals like magnesium and iron, essential for increasing energy levels.

Uma Palavra da Saúde Teu

Different foods provide varying amounts of energy, and what you pair them with impacts how long that energy lasts. Eating a well-balanced meal will give you steady energy and balance your blood sugar for hours.

–
KARINA TOLENTINO, RD, CONSELHO DE ESPECIALISTAS MÉDICOS

O que evitar

In addition to incorporating more energy-boosting foods into your diet, you may want to avoid energy zappers. Por exemplo:

• Skip added sugars: Refrigerantes açucarados, café adoçado e bebidas energéticas podem causar excitação no início, mas devido ao rápido aumento e queda dos níveis de açúcar no sangue, eles provavelmente levarão a uma queda de energia após cerca de uma hora.
• Limit alcohol: Alcohol not only makes you feel sleepy, but it can also disrupt your sleep, making you more tired the next day.
• Avoid processed grains: Encontrados no pão branco, macarrão e arroz, os grãos processados ​​não contêm tanta fibra quanto os grãos integrais, o que pode desencadear um rápido aumento e queda nos níveis de açúcar no sangue e na energia geral.
• Stay away from fried foods: Fried comfort food is digested by the body more slowly, thanks to the high fat and low fiber content. When digestion slows, energy levels can be negatively impacted as nutrients are not absorbed by the body as quickly.