Top 10 foods to boost your energy

By July 20, 2013Nutrition

Nowadays energy seems to be a thing that most of us are lacking. With our stressful lifestyle, sleep deprivation, unhealthy diet and high pollution levels, it is no wonder fatigue is the number one comlaint I hear from my clients.

While restful sleep, adequate exercise and stress management are important elements of a holistic nutrition approach to optimize our energy levels, proper nutrition is considered the key element. Unless we supply our bodies with a variety of natural high quality foods which provide adequate quantities of all essential nutrients, it is difficult to maintain optimum energy levels.

In this article, I will share with you my top 10 favorite energy boosting foods. I consume these foods frequently in my diet and suggest that you give them a try and see how they can boost your energy.

1-Lemon water

Lemons are loaded with vitamin C, an important antioxidant that fights inflammation, cancer and heart disease. Starting your day with a cup of warm filtered water with the juice of half a lemon is a mini detox that not only supports your liver but also helps keep your pipes clean.  You can also add lemon slice to your water for a fancy and energizing drink.

2-Raw honey

Raw unprocessed honey is a loaded with easily absorbable natural sugars, enzymes, vitamins and minerals. Raw honey also has a soothing and laxative effect. A spoonful of raw honey added to your lemon water can boost your energy and help in waste elimination and digestive issues. You can also use it in modest amounts as a sugar substitute in your teas.

3-Leafy greens

Green leafy vegetables as kale, spinach, arugula are rich sources of chlorophyll, essential minerals as calcium, magnesium and iron and antioxidant vitamins as vitamin C and beta carotene. Chlorophyll is the plant’s blood which is similar to our red blood cells. It cleanses the blood, alkalizes the body and boosts immunity and energy. Make sure to include lots of leafy greens in your diet as salads, green juices or smoothies.

4-Quinoa

Quinoa is an amazing unique grain because it is higher in protein and unsaturated healthy fat and lower in carbohydrates than any other grain. Moreover its protein is considered complete which makes it an ideal food for vegetarians. It is also rich in minerals as iron, magnesium and potassium as well as anti-inflammatory phytonutrients and fiber. Quinoa is a quick-cooking grain that can be substituted for other grains in any recipe, added to salads or enjoyed as a hot cereal.

5-Sprouts

Sprouted seeds, beans and grains are a considered a powerhouse of nutrients including proteins, enzymes, vitamins and minerals. There are almost 30 % more B vitamins and 60 % more vitamin C in the sprout than in the original seed. Add a handful or two to your salads, sandwiches or smoothies.

6-Organic Eggs

Organic eggs are a perfect food loaded with 13 essential vitamins and minerals, high quality protein, healthy unsaturated fats and antioxidants. Eggs are a good source of choline which promote brain, liver and heart health. They are also rich in lutein and zeaxanthin for healthy eyes, vitamin B12 and active vitamin D. Enjoy your eggs boiled or scrambled with lots of veggies.

7-Coconut oil 

Coconut oil is considered a healthy fat source of quick energy. Unlike other saturated fats, its medium chain fatty acids are readily utilized by the body to produce energy and not stored as fat. It is also rich in minerals such as magnesium, copper and iron and has unique antimicrobial properties. Use it in stir fries and in baking instead of butter. 

8-Sweet Potatoes

Sweet potatoes are nutrient packed flavourful starchy vegetables. Unlike potatoes, they are rich in fiber which keeps you satisfied for a long time and prevent blood sugar fluctuations. They are also rich in potassium and the antioxidants beta carotene and vitamin C. Baked sweet potatoes with cinnamon or spices makes an excellent lunch or snack.

9-Raw Almonds

Almonds are rich in protein, healthy monounsaturated fats, fiber, vitamin E and minerals as calcium, magnesium, potassium and copper. They help stabilize blood sugar, lower cholesterol and may offer cancer protective benefits.  Eat them alone as a snack or sprinkle crushed almonds on your cereal, salad or yogurt . 

10-Lentils

Lentils and beans offer a good combination of complex carbohydrates and protein. They are low in fat and high in fiber which stabilizes your blood sugar levels and prevents hunger. Lentils are an excellent source of iron and B vitamins as folic acid. They are an important source of protein and iron for vegetarians. Add to your lunch salad and mix with brown rice or quinoa or enjoy as soups. 

Stock on these nutrient-rich foods and consume them frequently in your diet. They are nourishing and versatile enough to enjoy daily in different ways. Keep them handy so that you can reach for whenever you need an energy boost. These energy boosting foods are nutritionist-proven to get you through the day without the 4 PM energy slump.

If you need help with your health and nutrition, CALL Healthy U Turn at 416 876 4634 to book an appointment OR Sign up for a FREE Clarity Session with holistic nutritionist, Dr Maha Nasr to discuss your health concerns and learn more about how we can help.

 

Maha Nasr

About Maha Nasr

Maha Nasr, MD (Egy.), PhD, R.H.N., CPCC-founder and owner of Healthy U Turn-is a Registered Holistic Nutritionist with a strong medical background. In 2016, she was nominated for the first annual holistic nutrition award – “Trail Blazer Award” – for exceptional work in the holistic nutrition industry within Canada. Maha is passionate about empowering highly-driven and successful women who struggle with resistant weight loss and underlying hormonal or digestive imbalances . She helps them to eat the right way for their specific needs, so that they can finally overcome their challenges and effortlessly maintain a healthy and fit body for life, without deprivation or struggle. Find out more about her approach and how she can help at www.healthyuturn.com

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