What exactly causes tiredness? You can get a variety of reasons ranging from overfeeding, to stress, to insomnia, and the list can keep going but then there is one thing any tired person wants, and that is an immediate energy jolt!
More often than not, coffee always seems to be the quick fix for fatigue, but the side effects of those endless cups of thick brown coffee should not be overlooked.
Adenosine is a substance produced naturally in the body to induce sleep; the presence of caffeine inhibits it. Just like adenosine, caffeine is also a neurotransmitter, which means that they are both capable of sending signals via chemical channels around the body.
For adenosine, signals for rest are sent while for caffeine signals for energy and activity are sent.
While there is no major harm with a simple cup of coffee, increased cups for energy revitalization means an increase in caffeine level which can bring about the permanent damage of sleep receptors and also cause other long-term brain issues.
So in what ways can you increase your energy without affecting your health? By eating foods such as the twelve we have discussed below.
12 Energy Giving Foods
1. Oats – Believe it or not, oats are one of the healthiest grains in the world! So healthy that with every bowl of oatmeal you get phosphorus, magnesium, copper, iron, zinc, folate, vitamin B1, vitamin B5 amongst other elements found in smaller quantities.
Oats have a very high fibre content this, in turn, gives you a feeling of satisfaction which can help you through the day without any feeling of unnecessary hunger or fatigue.
There are oats which have undergone little or no processing, but people often find the fully processed or quick to prepare oats more favourable as against the whole grain oats which are more time-consuming to prepare.
Aside from helping you feel energized, oats can help with weight loss, so you can burn the fats while you get the strength.
2. Avocado – Contrary to the popular belief that the consumption of avocado adds calories and fats to the body, avocado has a lot of healthy unsaturated fats which retain nutrients in the body and ward off hunger pangs.
The fats found in avocado also known as alligator pears is so tasty and pure that it makes a perfect substitute for butter and has fewer calories.
An average avocado contains over 24 elements and has zero amounts of cholesterol in it. So, upon the consumption of avocado, all you get are bodybuilding nutrients.
Avocado is also very rich in fibre which aids satisfaction.
For a mid-day snack, you can make your avocado a quick avocado smoothie.
3. Salmon – Here is a perfect excuse to eat even more salmon than you have been eating before – salmon gives you strength.
The unique thing about salmon is that it produces omega 3 fatty acid which is essential for growth but it can’t be produced on its own.
Omega 3 fatty acids are healthy fats which replenish strength and revitalize the body system; deficiency of these fats in the body can cause fatigue, memory loss, and other more chronic ailments.
Fishes such as mackerel also contain the acid, but salmon has a lower risk of high mercury than many other fish types, little wonder it is one of the most preferred fish in the US alone.
Because of its high-fat content, it is advised that you take salmon in moderation (3.5-ounce servings weekly).
4. Yoghurt – Consuming yoghurt is one of the best ways to get probiotics into your body. Probiotics are healthy bacteria which keep the body in good shape and aid the growth of internal organs and cells.
Aside all the other vitamins that are gotten from yoghurt, one very notable one that relates to strength and fatigue is calcium.
With a steady or regular intake of yoghurt, your body develops stronger bones which in turn helps you withstand more pressure and keeps you active.
Weaker bones equal higher chances of tiredness.
For those who are lactose intolerant, you have nothing to fear with yoghurt as most of the lactose is dissolved through processing by the bacteria.
5. Almonds – In addition to its sweet and buttery flavour, almonds are great energy givers, thanks to elements like riboflavin present in every almond nut you eat.
Riboflavin also known as vitamin b12 helps the heart and other organs in the body produce oxygen and also ensures equilibrium supply of the produced oxygen within the body.
Evidently, the body needs sufficient oxygen to stay energized and fit throughout the day, a short supply of oxygen can cause an array of fatigue-related problems.
Make your almonds into almond butter or sprinkle them raw over your salad, all the better that way.
6. Brown Rice – Generally, rice is a unique source of getting energy because of its carbohydrate content, but then brown rice is healthier than most other types of rice.
Unlike white rice which has undergone a lot of refinement, brown rice is whole and unprocessed which means that you can savour all the fresh energy giving nutrients.
Cooking few cups of brown rice and serving along with vegetables during breakfast or midday lunch will keep you filled throughout the day.
The fiber content in brown rice is higher than that of white rice, and it is also lower in calories.
7. Bananas – Bananas are packed with potassium which builds up strong cells and generates muscle strength that keeps you healthy.
For those times when you get tired while in the middle of an important task or at the office, take a banana immediately! They will give you an instant energy boost that can last for several hours.
They can be eaten raw either sliced or mashed and for an extra dash of flavour, have it with yoghurt or milk.
8. Dark Chocolate – If you are still in need for some quick energy food at those down times, reach for dark chocolate.
For the sake of energy, the darker the chocolate you take, the better for it.
Chocolate also has other health benefits such as its antioxidant qualities, but it contains caffeine and is high in fats.
So, when eating chocolate, do it with caution preferably as a snack which you indulge at intervals and not as a daily food.
9. Sweet Potatoes – As one of the high carbohydrate foods in the market, sweet potatoes provide you with a lot of energy which does not only give immediate strength but also replenishes energy on a long-term basis.
The good thing about the carbs gotten from potatoes is that they are complex, this means that they take a while before breaking down which gives you a longer feeling of satisfaction and the glycogen is then stored up for future use.
10. Red Bell Peppers – Red peppers mainly gives you vitamin C which strengthens the body’s immune system as well as allows proper blood and oxygen movement around the body.
Although other varieties of bell pepper contain vitamin C, red bell peppers have the highest concentration of this important vitamin.
The total calories you get from eating red peppers is quite low, so, no matter the quantity you eat, you get an insignificant increase in calories.
They can be boiled, fried, baked, stuffed or cooked as part of many other dishes.
11. Broccoli – Ever heard of chromium? If you haven’t then you should know that it is one of the most important elements found in broccoli aside from vitamin D
Chromium is an element that regulates sugar in the body thereby ensuring proper use of broken down glucose.
This element is required in small amounts for day to day functioning of the body, and it is important for preserving strength and preventing illness related to blood sugar.
Since it isn’t produced naturally in the body, intake of foods like broccoli is essential.
12. Water – Yes water! If you didn’t know already, shortage of water in the body could be a number one cause of fatigue and unfathomable discomfort!
The role water plays in the body is endless and flushing out unhealthy toxins that have built up is just one out of the numerous others.
The recommended quantity of water for an adult per day is 3.7 litters for men and 2.7 litters for women. So make sure you have an adequate intake of water daily for optimal strength and functionality.
Having all this information at hand, you can’t go wrong when next you want an energy upsurge.
If you have the time, stock up on these foods when you visit the grocery store and make this a routine so that you never run out of energy giving foods in your pantry.
When picking what and what dishes to go for, watch out for things you might react to, while some people feel light after eating a bowl of sweet potatoes, others might feel heavy which could cause a feeling of disbalance.
So, pick what suits you and in all terms, keep it healthy!