Foods High In Energy You Should Know!

There are plenty of energy foods out there in Malaysia, a lot of which that tend to go unnoticed. Energy foods are great for you if you often feel rather sluggish or lethargic, these foods can truly boost your energy levels and could provide you with that extra kick that you need to get by a usual day of hustle and bustle in Malaysia! Many people tend to feel tired or run down at some point during the day. A lack of energy could truly affect your daily activities and lead to you being less productive. The fact is that the type and the quantity of food that you eat will play an essential role in determining your energy levels throughout the day. Even though all foods will give you energy, some foods contain nutrients that could certainly help you in increasing your energy levels and to maintain your alertness and focus throughout your day. In this article, we will be going over a number of different foods that could potentially provide you with the energy that you need to be as efficient as you can be throughout your day!



BANANAS
Let's start off with some fruits, and what could possibly be better than bananas. Bananas may be one of if not the best food out there for energy. They are known for being an excellent source of carbohydrates, potassium and as well as vitamin B6, all of which can help in boosting the energy levels in your body. One study showed that the people who ate a banana before a 75 km cycling trial were as efficient as a carbohydrate drink when it comes to improving the performance of endurance athletes.



FATTY FISH
Fatty fish just like salmon and tuna are great sources of protein, fatty acids and also B vitamins, which makes them great foods to be include into your diet. A serving of salmon or tuna will provide you with the recommended daily amount of omega 3 fatty acids and even vitamin B12. Omega 3 fatty acids have been shown to reduce the inflammation in the body, which is known to be a common cause of fatigue. As a matter of fact, several studies have determined that consuming omega 3 supplements could potentially decrease fatigue, especially in cancer patients and also those recovering from cancer. Furthermore, vitamin B12 will work together with folic acid in order to produce red blood cells and help iron work better in your body. The optimal levels of both red blood cells and iron in your blood can help you in reducing fatigue and in increasing the energy levels.



BROWN RICE
Brown rice is well known for being a very nutritious food. Unlike white rice, it is less processed and it also retains more nutritional value in the form of fiber, vitamins and even minerals. Just one cup or 195 grams of cooked brown rice tends to contain 3.5 grams of fiber and provides you with about 88% of the RDI for manganese, a mineral that will help your enzymes break down the carbohydrates and proteins in order to generate energy. Additionally, courtesy of its fiber content, brown rice has a relatively lower glycemic index. Therefore, it could help you in regulating blood sugar levels and it can also help you in maintaining steady energy levels throughout your day.



SWEET POTATOES
Besides simply being delicious, sweet potatoes are also known for being a nutritious source of energy for those looking for an extra boost. One medium sized sweet potato could carry up to 23 grams of carbohydrates, 3.8 grams of fiber, 28% of the RDI for manganese and also a whopping 438% of the RDI when it comes to vitamin A. Thanks to the sweet potatoes’ fiber content and complex carbs, your body will digest them at a slower pace, which will provide you with a steady supply of energy. Sweet potatoes are also an amazing source of manganese, which will help you in the breakdown of nutrients in order to produce energy.



COFFEE
Coffee might be the first food out there that you would think to consume when you are looking for a boost of energy. It is known for being rich in caffeine. This compound can quickly pass from your bloodstream to your brain and it will inhibit the activity of adenosine, a neurotransmitter that will quieten your central nervous system. In response, the production of epinephrine will increase. This hormone will stimulate your body and brain. Even though coffee will only provide you with two calories per cup, its stimulatory effects on your body can make you feel alert and focused for an extended period of time.



EGGS
Eggs are not just a tremendously satisfying food, but it can also provide you with energy to fuel your day. Eggs are packed with protein, which will give you a steady and sustained source of energy because it will not cause spikes in blood sugar and also insulin when it is consumed and digested. Additionally, leucine is known for being the most abundant amino acid in eggs, and is also known to stimulate energy production in many ways. Leucine can help your cells take in more blood sugar, stimulate the production of energy in the cells and also increase the breakdown of fat to produce more energy. Moreover, eggs are also relatively rich in B vitamins. These vitamins will help the enzymes to perform their role in the processes of breaking down food for your energy.



APPLES
Apples are probably one of the most popular fruits in the world, and they are also a good source of both carbs and fiber. A medium sized apple or around 185 grams will contain about 25 grams of carbs, 19 grams of sugar and also up to 4 grams of fiber. Due to their rich content of natural sugars and fiber, apples can most certainly provide you with slow and sustained energy release. Furthermore, apples have a higher antioxidant content. Research has shown us that antioxidants could help slow down the digestion of carbohydrates, so they will release energy over a far more extended period of time. Lastly, it is recommended for you to consume apples whole. Juices and even purees, from which fiber is removed, are often ingested faster and can only provide you with some quickly digested energy.



LEAFY GREEN VEGETABLES
Leafy green vegetables, such as spinach and kale, are both excellent sources of nutrients that will promote energy. They are high in iron, calcium, magnesium, potassium and as well as vitamins A, C, E and K. Additionally, they are also packed with folic acid, fiber and even antioxidants that will provide health benefits. Fatigue is known for being one of the most common symptoms of iron deficiency. Leafy green vegetables such as spinach and kale are both excellent sources of iron to replenish your body's stores, and of vitamin C in order to enhance the absorption of iron in your body. Iron will also enhance the production of red blood cells for the efficient delivery of oxygen to your cells, which is also known to fight against fatigue. Furthermore, leafy green vegetables can also enhance the formation of nitric oxide, which will help the blood vessels widen for even better blood flow through your body.



NUTS
Nuts are known for being a great snack that are packed with nutrients to promote energy. Most nuts such as almonds, walnuts and even cashews are known for their relatively high calories and also their abundance of proteins, carbs and healthy fats. These nutrients will provide you with a slow release of energy throughout the day. They are also high in omega 3 and omega 6 fatty acids, and also the antioxidants that can increase energy levels and also help with inflammation and antioxidant protection. Additionally, these nuts will provide you with decent amounts of carbs and fiber for a steady and sustained energy boost during the day. Nuts also tend to contain other vitamins and minerals, which are the likes of manganese, iron, B vitamins and also vitamin E. These can help you in increasing your energy production and decreasing tiredness.



SEEDS
Seeds, such as chia seeds, flaxseeds and even pumpkin seeds, could also help increase your energy levels. These seeds are normally high in plant based omega 3 fatty acids. Low levels of omega 3 fatty acids have been connected to an increase in both inflammation and also fatigue. Fatty acids are also an important source of stored energy and it will help your cells function properly. Moreover, seeds are known for being a good source of fiber and protein. The fiber in seeds will contribute to the slow digestion of the nutrients, which will result in a steady, sustained release of energy.

Thank you.