10 Foods to Boost your Energy Level

Foods affect energy levels in three main ways – by supplying calories which are burnt to provide energy, by pushing the metabolism to burn fuel more efficiently and also by delivering stimulants like caffeine. Here are ten foods that you can try when feeling lethargic and burnt-out.
 

1. Apples
   
   Or any other fruit for that matter like pears, strawberries, oranges and pomegranates. This is because such fruits are rich in soluble fiber and thus have the ability to slow down the absorption of sugar in your blood. Follow a high-calorie or high-fat meal with a fruit so that rise in glucose levels in your body due to the meal is balanced out. This will help you avoid an energy slump that is usually after a heavy meal besides potentially lessening blood sugar and consequent mood swings.
    
2. Berries
   
   Berries are rich sources of antioxidants which help the body to fight the effects of aging internally as well as externally. Antioxidants are chemicals which protect the body from damage by free radicals and hence help it to look and feel younger for a longer period of time. Actually berries gain their antioxidant property from the presence of a complex of chemicals known as anthocyanins which also give the fruits its rich dark color. Among the berries, one of the highest concentrations of anthocyanins is found in cranberries, bilberries and blueberries. Some of the anthocyanins present in berries which boost the immune system are cyaniding, delphinidin, petunidin, malvinidin and peonidin. Additionally berries are usually rich in vitamins c which gives them their tart flavor and which is known to be beneficial in building immunity and keeping you healthy.
    
3. Bananas
   
   These luscious yellow fruits are one of nature’s best pick-me-ups when you are feeling low. This is because bananas are loaded with a host of biochemical ingredients which have a positive effect on physical and mental well-being - potassium, levels of which can be depleted by stress and hence leave you feeling miserable, the vitamin b6 that helps to regulate blood sugar and thereby stabilize mood and finally tryptophan which is necessary for the body to make the happiness hormone serotonin.
    
4. Poultry
   
   Everyone knows that protein is essential to repair and regenerate tissues and muscles. And yet not many are aware of their influence on the energy level as well. This is mainly because the addition of protein to a meal helps slow the absorption of carbohydrate in the blood. This in turn goes a long way in leaving you feeling upbeat and productive for hours after eating. However instead of settling for red meats and fatty bacon, choose low-fat protein like poultry, seafood and fish, veal, tofu, eggs and low-fat yogurt. They are not only easier to digest but will help you maintain the right body weight, an important factor in looking as well as feeling good.
   
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5. Chicken liver
   
   Foods like chicken liver contain iron which is crucial for ensuring oxygen-rich blood supply to the brain. Without enough dietary iron, your brain would be starved of oxygen and thus you will experience fatigue and exhaustion. So stock up your diet with iron-rich foods like shrimp, lean beef, sardines, anchovies while vegetarians can opt for leafy vegetable, apricots, lentils, oat and wheat bran and beans. Iron is even more important for women and girls in their teens since it helps prevent anemia.
    
6. Mackerel
   
   Feeling energetic has as much to do with mental well-being as with physical health and one of the best ways to ensure that your diet synergizes both aspects is to include foods that are rich in vitamin D such as oily fish like mackerel and salmon. In recent years, an increasing number of studies have focused on the impact of this vitamin on moods among humans; researchers now believe that vitamin D is essential for the production of serotonin, one of the neurotransmitters responsible for regulating moods and feeling upbeat. In particular, vitamin D seems to help the type of depression called “seasonal affective disorder (SAD),” or the winter blues. One of the ways human beings can make vitamin D is by exposure to sunlight which is why lack of adequate sunlight during the cold season leads to a deficiency of the vitamin and an associated feeling of lethargy. Along with fatty fish, vitamin D is also found in low-fat milk, fortified soy milk and egg yolks.
    
7. Pasta
   
   However in order to function at optimum energy levels, it is not enough to rely on a diet of veggies and proteins alone. This is because carbohydrates are a necessary source of calories which when burnt gives energy besides being an essential nutrient for the secretion of serotonin. However in order to get the best of this food group, stick to whole-grains, pasta or brown bread, brown rice which have undergone minimum of processing and thus have their nutrients intact. Also the body absorbs whole grains more slowly, keeping blood sugar and energy levels stable. On the other hand sweet foods may provide calories but these cause blood sugar to spike and plummet, leading to fatigue and moodiness.
    
8. Nuts
   
   Nuts are a class of super foods which offer a whole lot of functions from boosting brain power to improving immunity. Nuts like cashews, walnuts and almonds are not only rich in protein, but they also contain magnesium, a mineral that plays a vital role in converting sugar into energy. Research suggests magnesium deficiency can leave you feeling low while stocking up on magnesium-rich foods can replenish your energy levels. Yet another trace mineral which acts similarly on energy levels is selenium which is found in high quantities in Brazil nuts.
    
9. Tea
   
   Caffeine has long been known to boost energy levels but while a regular cup of joe may provide too strong a jolt, tea on the other hand contains milder amounts of caffeine. In fact research suggests that tea's combination of caffeine and the amino acid l-theanine can improve alertness, reaction time and memory. Apart from this, green and black tea has also been known to contain anti-oxidant properties and shown to combat the effects of stress.
    
10. Water
    
    Though technically not a food, water is an essential part of any healthy diet. Dehydration and fatigue go hand-in-hand. Some studies suggest even mild dehydration can slow the metabolism and sap your energy. The simplest remedy is to drink plenty of water or other unsweetened drinks at regular intervals. However stay away from aerated drinks, sodas, coffee and alcohol which may satisfy your thirst but eventually leave you more dehydrated than before.