A Simple List Of Energy Boosting Foods To Add To Your Daily Meals
Do you pay attention to the ingredients and foods you consume? Food is the best form of medicine, everything we put into our body serves a purpose and every cravings stems from our bodies needing a particular nutrient at that given time. Supplements, tonics and adaptogens are all great ways to enhance how our body functions but it’s the real unprocessed food that contains a powerhouse of nutrients.
A couple of years ago if you would have asked me what foods give us energy, my response would have been coffee, energy drinks and granola bars, nothing of actual substance. But sitting here today with the research and knowledge I have accumulated over time and through personal trial and error. I am much better equipped to have different foods at different times of the day which either help me avoid or beat those energy slumps.
For the longest time my check list of nutrients was categorised as protein, carbohydrates and vegetables. As long as there was one portion of each on my plate, I was good to go. I never really paid attention to anything else and now when I think back, all those mid day energy dips and constant cravings make so much more sense.
One of the things I work on with my clients is taking a minute to look down at your plate and going through a mental checklist of finding nutrients. This can range from a good source of healthy fat to how many different coloured fruits and vegetables you have to tick off that daily dose of polyphenols. Its a small but effective exercise and something that allows us to eat more mindfully.
Below is a list of food groups and ingredients that help combat stress, fatigue and energy slumps by supporting different functions in our body, such as inflammation. You may not be able to have everything in one day but start small and begin to identify one or two different food groups per meal to see how you feel. Next time you feel tired or in need of an energy boost, look up this list and make yourself something packed full of nutrients to feel better from the inside out.
Antioxidant Rich Foods / Polyphenols
(have the ability to combat cell damage and decrease the markers of insulin resistance)
Blueberries, Pomegranate, Cocoa Powder, Dark Chocolate, Cranberries, Raspberries, Spinach, Plums, Broccoli, Shallots, Flaxseed Meal, Apple Cider Vinegar, Cinnamon, Black and Green Tea.
Good Source of Healthy Fats
(help absorb vitamins and minerals and are important for muscle movement and inflammation)
Olives, Chia Seeds, Avocado, Coconut, Hazelnuts, Macadamia Nuts
Fiber Rich Foods
( shown to have anti inflammatory effects on our gut microbiome especially in conditions related to chronic inflammation)
Oatmeal, Chia Seeds, Beans and Legumes, Nuts, Apples and Pears with skin on, Blueberries, Leafy Greens such as Kale, Almonds, Walnuts, Brown Rice, Quinoa
Pro and Pre Biotic Rich Foods
(improve the good bacteria in our bodies and allow us to maintain our gut health/ gut flora)
Yoghurt, Sauerkraut, Bananas, Onions, Garlic, Artichokes, Kefir, Leeks, Asparagus, Barely
Omega 3 Rich Foods
(studies have shown that adding these foods to your diet can decrease stress, promote a healthy emotional balance and positive mood)
Salmon, Flaxseed Oil, Walnuts, Chia Seeds, Sardines, Anchovies, Hemp Seeds, Mackerel
Anti Inflammatory Foods
( support cardiovascular health and the gut brain connection )
Tomatoes, Olive Oil, Leafy Greens like Spinach, Almonds, Walnuts, Blueberries, Oranges, Cherries, Pumpkin, Bell Peppers, Swiss Chard, Turmeric, Cardamom, Black Pepper, Cinnamon
