The food that we eat affects our overall well-being.  Woman and Board of Nutrition Education Chair Dr. Lorraine Thomassen explains: “Nutrition has a profound impact on our physical and mental well-being. When we are deficient in nutrients, we may be more prone to mood disorders such as depression or anxiety.” That’s why getting your diet right is so important – it can help you combat fatigue and feel more energized.

Also, when you lack nutritious foods,  you will feel more tired and lethargic. The same happens with calcium, since calcium and vitamin D play an essential role in raising serotonin levels, boosting energy levels. It also helps regulate blood sugar levels to control appetite, thereby helping guard against fatigue. So, does diet affect your energy? And what are the best food options that you can try? 

Diet and Energy

If you’re feeling tired and lethargic for an extended period, the culprit may well be your diet. And no, it’s not just because you haven’t had enough sleep lately or are feeling run down from work. 

Furthermore, what you put inside your body indeed reflects what’s on the outside. Not only that, but it also affects your energy and mood. With the right foods, you can increase your energy and feel more energized. So, what are the best food choices you can add to your diet to combat fatigue and feel more energized? 

Best Food For Energy

An excellent way to boost your energy is to have a well-balanced diet. It means eating various foods that provide varying nutrients and will keep you going strong throughout the day. Some of the best energy food include: 

Green vegetables

Green vegetables are the healthiest type of vegetables. They are low in calories, but high in nutrients and fiber. Some of these best energy foods include kale, spinach, broccoli, and zucchini. These vegetables contain many vitamins such as vitamin B6, vitamin C, vitamin A, and vitamin K. Vitamin B6 boosts your metabolism by helping convert proteins into energy. 

Also, it helps turn the food you eat into energy by breaking these down into glucose. Vitamin C is an antioxidant that helps boost your immune system and protects your cells from damage, thereby preventing oxidative stress-related illnesses.

Eggs

Eggs are another terrific source of protein, which is an essential element to fight fatigue. Protein not only provides energy but also keeps you feeling full for a more extended period. So if you want to feel more energized and keep your stomach from rumbling in between meals, eggs are ideal for you. In addition, they boost the speed at which your body absorbs iron, thus keeping anemia at bay.

Peas

Peas are one of the best energy foods because they are high in fiber and low in calories. They also contain a good amount of folate, which is an essential nutrient for healthy bones and positive moods. Peas also help promote healthy blood sugar levels so that you don’t feel tired when your blood sugar drops after meals.

Citrus fruits

Citrus fruits are loaded with vitamin C, which is excellent for keeping your immune system strong not to fall prey to common colds or other illnesses. It’s also an antioxidant that fights free radicals responsible for damaging cells and DNA damage in our body. By increasing vitamin C intake, you can boost energy levels and keep fatigued at bay.

Probiotics

Probiotics help keep your gut healthy by increasing the number of good bacteria in your digestive system. A healthy gut promotes more efficient digestion and enables you to absorb vitamins and nutrients from the food you eat. The best way to get more probiotic foods in your diet is by adding yogurt, kefir, or sauerkraut to your meal. 

Sunflower Seeds

Sunflower seeds are packed with vitamin E, which is essential to keeping your immune system strong. Vitamin E also boosts energy levels by helping us turn food into energy through the process of trans fats being transformed into the highly stable and usable form called alpha-tocopherol (vitamin E). It also helps promote healthy blood sugar levels to don’t feel tired when your blood sugar drops after meals.

Soy Milk and Cereal

Soy milk and cereal are also great for a quick protein source because they are low in calories but high in protein content. Soy milk also contains isoflavones, which have estrogen-like properties that help keep energy levels high and fight fatigue. Other breakfast options high in protein and low in calories include eggs or cottage cheese.

Soybeans

Soybeans are another excellent source of good energy booster. They are loaded with antioxidants, called phytonutrients, and work as anti-inflammatory agents within the body. Antioxidants not only protect you from cancer but also keep you energized by boosting the production of red blood cells. It enables your blood to carry more oxygen and nutrients throughout your body to keep you going strong.

Nuts

Nuts are packed with omega-3 fatty acids, which are essential nutrients in your diet. These nutrients help boost energy levels and protect against fatigue by promoting healthy brain function. Your brain uses about 20% of the body’s oxygen when you’re awake, and an omega-3 fatty acid deficiency can increase this to as much as 80%.

Thyme

Thyme is used to treat migraines, but it also contains several components that make it a great energy source. It has large amounts of phenylethylamine (PEA), a naturally occurring mood-enhancing agent that boosts energy levels and encourages us to feel happy and enthusiastic. It also contains thymol, a substance that is an effective antioxidant. Antioxidants prevent oxidative stress-related illnesses, which can cause fatigue. 

Ginger

Ginger is one of the best energy foods because it contains gingerol, promoting health and improving your energy levels. Gingerol works as a natural anti-inflammatory agent against muscle pain, headaches, and joint inflammation. It also improves circulation by increasing blood flow to muscles and tissues in your body, thus boosting energy levels and keeping you active throughout the day without feeling fatigued.

Takeaway

So does diet affect your energy? As seen above, what we eat plays a vital role in how we feel throughout the day. If you want to have more endurance and feel more energized all day long, choose foods that help boost your nutrient levels – don’t settle for processed foods that harm your overall health. To sum it all, good nutrition is essential for optimal health.