Natural Energy Boosts from Foods
Choose Healthy Fruits, Vegetables and Grains for Added Energy
Nov 16, 2009
Fatigue can be caused by many factors: stress, worry, frustration, resentment, lack of sleep, anxiety, illness and poor diet (Diaz-Bordon). In the US, a recent National Sleep Foundation poll found that one in five people say that tiredness interferes with their daily activities. Fortunately, this problem can be easily solved by making smart, healthy choices for energy-boosting foods.
Quick Energy Boosters
For the fastest increase in energy, the body prefers carbohydrates. Loading up on pasta and bread, however, can lead to too much glycogen stored in the muscles and liver and eventually, weight gain. Instead, balancing these complex carbs with simple ones will give the body the best source of fuel:
- vegetables
- whole-grain cereals
- 100% fruit juice (avoid juices with too much sugar)
- dried fruit
- fresh fruit
Many of these choices also deliver important antioxidants like vitamin C and E, as well as fiber (Diaz-Bordon).
Sustained Energy Foods
The best way to get long-lasting energy is to balance protein, fats and carbohydrates, giving the body fuel to burn at different rates throughout the day (Diaz-Bordon). Foods with combinations of different nutrients give the human body sustained energy:
- nuts
- whole-grain pasta
- turkey or peanut butter on whole-grain bread
Foods That Heal Muscles & Ligaments
For many, the inconvenience of a tired body interferes with regular exercise and activities, even climbing stairs or walking the dog. Keeping the body injury-free and repairing daily muscle damage can be a very important aspect of fighting fatigue. Some of the best include (Bastone):
- Red bell peppers, papaya, cantaloupe, and oranges. These contain vitamin C, which repairs connective tissues and cartilage. It can also assist in collagen production, which builds scar tissue, blood vessels, and new bone cells.
- Salmon, mackerel, flaxseeds, and walnuts. All are great sources of muscle-building protein and omega-3 fatty acids, which serve as powerful anti-inflammatories and can help heal stress-fractures.
- Carrots, sweet potatoes, dried apricots, and spinach. These foods are high in vitamin A, which helps the body make white blood cells to fight infection. Vitamin A also helps repair postworkout microtears.
- Fortified cereals, shellfish, sesame seeds, and pumpkin seeds. Zinc, found in these foods, assists the proteins and fats that repair damaged tissue. But don't overdo it, as too much zinc can lower the immune system's defenses.
- Almonds, nut butters, avocados, and vegetable oils. Each of these provide doses of the powerful antioxidant vitamin E, which protects the body from free radical damage and boosts the immune systems.
To get the best results for long-term energy and a quick healing muscle structure and immune system, eating a well-balanced diet containing these foods is the best strategy. Also, it's always important to stay well hydrated with plenty of water.
References:
- Bastone, K. "Foods That Boost Energy." Runner's Nutrition & Weight Loss. Retrieved November 11, 2009.
- Diaz-Borden, C. "10 Energy-Boosting Foods." eDiets. Retrieved November 11, 2009.
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