When we are tired, busy at work, or playing any sport, we often look for foods that give us instant energy. Instead of opting for that cup of coffee for a caffeine high, try and choose foods that are nourishing too. Dietitian Richa Doshi mentioned that you can opt for options like dates, curd, and curd with seeds and nuts as tastier, healthier options.
Dietitian Simrat Bhui said curd contains protein and when mixed with berries and seeds, it becomes a bowl full of nutrients.
Bhui also mentioned some other sources
Healthy fats: Nut butter is very much in demand nowadays and it gives the fullness that maintains sugar levels.
Curd or yogurt: It contains protein and when mixed with berries and seeds it becomes a bowl full of nutrients.
Citrus fruits: They are rich in vitamin C and potassium which replenish your electrolyte balance and hence feel energetic.
Iron-rich foods: Foods like spinach, beetroot, and beans are rich in iron. “Iron in our body overcomes fatigue and helps in the absorption of vitamin C,” said Bhui.
Eggs: Eggs are called complete food and nothing can compete for nutrients and energy, Bhui said. Since protein-rich, and packed with essential amino acids, eggs are a nutritious option for an energy boost. “They also contain B-vitamins, which aid in converting food into energy,” said Dr Ranga Santhosh Kumar, consultant general physician and diabetologist, Yashoda Hospitals, Hyderabad.
Oats: Complex carbohydrates in oats provide a steady release of energy. Dr Kumar said that oats also contain beta-glucans, which help regulate blood sugar levels and sustain energy throughout the day.
Dark Chocolate: Dark chocolate with at least 70 per cent cocoa content contains caffeine for a mild stimulant effect. “It also has flavonoids and antioxidants that support heart health and improve blood flow, aiding in alertness,” said Dr Kumar.
Oranges: High in vitamin C and natural sugars, oranges offer a quick energy pick-me-up. The fibre content helps regulate the release of glucose into the bloodstream, preventing energy crashes, said Dr Kumar.
Potassium-rich foods: Potassium is one of the electrolytes in our body that provides energy in abundance and it should be included in our diet daily. “For eg, banana, avocado, and green leafy vegetables,” said Bhui. Packed with natural sugars, particularly glucose, fructose, and sucrose, bananas offer a rapid energy boost. “They also contain essential vitamins and minerals, including potassium, which aids in maintaining proper muscle function,” said Dr Kumar.
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