10 Super Foods To Boost Your Energy
You’ve probably heard the term super-foods!! It’s often applied to things like brown rice, spinach, yogurt, tomatoes and other healthy fare—but have you ever wondered what makes a food super? It’s about efficiency: Superfoods not only pack more nutritional punch per bite than other foods do, they also have other properties that directly support the immune system, cut down on inflammation in the body, support mental health, and boost energy, stamina and longevity. You can’t ask for much more than that from a single food.
Superfoods have to be not only nutritious but delicious if anyone is actually going to eat them.
But here’s a reality check: No food is super unless it tastes good, too, because otherwise you wouldn’t be willing to eat it. With that in mind, here’s my top 10 list of energy-boosting superfoods that everyone should eat on a regular basis.
Blueberries
In addition to being loaded with powerful antioxidants and energy-boosting carbs, blueberries contain vitamins A and C, folate, potassium, magnesium and fiber. Research suggests that these nutrients, along with the phytochemicals (health-promoting compounds that give plants their pigment) in blueberries, boost immune function and lower depressive symptoms by stopping the buildup of free radicals. This helps the body and mind recover from stress and cellular injury faster.
Kale
Loaded with vitamin C, vitamin A, calcium, iron, and potassium, this leafy green vegetable is also a solid source of protein and fiber—and it’s very low in calories. In addition, it’s packed with flavonoids, phytochemicals with antioxidant properties, which is why kale earns one of the highest ORAC ratings among vegetables.
Almonds
Packed with protein and fiber, almonds also contain calcium, potassium, phosphorus and vitamin E. What’s more, they’re a rich source of magnesium, which plays a key role in converting sugar into energy. Having low levels of magnesium in your body can drain your energy and cause sleep problems and leg cramps.
Goji Berries
Used for 5,000 years in Chinese medicine to stimulate energy and mental acuity as well as lower stress, goji berries are believed to increase bloodflow, causing energy-enhancing oxygen to flow more freely throughout the body. These bright orange-red berries are concentrated sources of antioxidants; they can be eaten raw, cooked or dried like raisins.
Brown Rice
A highly nutritious food. It is a whole grain that is relatively low in calories (216 calories per cup), high in fiber, gluten-free and can be incorporated into a variety of dishes. Brown rice is a good source of magnesium, phosphorus, selenium, thiamin, niacin and vitamin B6, and an excellent source of manganese, with 88 percent of your daily manganese in just one cup cooked.
Cacao
Organic, raw cacao is a superfood containing a variety of unique phytonutrients, including high amounts of sulfur, magnesium and phenylethylamine. These characteristics provide many benefits, such as focus and alertness, while also keeping you in a great mood. Cacao nibs have more antioxidant activity than tea, wine,..it’s the flavonoids in cacao that makes it an above-and-beyond superfood.
Chia Seeds
Rich in fibre – which helps with satiety, the feeling of fullness. A 25g portion of chia seeds contains approximately 9g of fibre. The daily recommended amount of fibre is 30g, so including a 25g portion of chia seeds each day could be a useful contribution. Fibre is important for a healthy digestive system and many of us do not reach the recommended target.
Cinnamon
It contains large amounts of polyphenol antioxidants. Antioxidants can help protect the body from disease and are found in fruits, vegetables, herbs and spices. The antioxidants in cinnamon have been found to have anti-inflammatory effects.
Flaxseed
Some call it one of the most powerful plant foods on the planet. There’s some evidence it may help reduce your risk of heart disease, cancer, stroke, and diabetes. That’s quite a tall order for a tiny seed that’s been around for centuries.
Oats
These are arguably the most perfect superfood because they’re high in fiber, protein, potassium, magnesium and other minerals. Oats are best eaten at breakfast because the fiber they contain is digested slowly, which stabilizes blood sugar levels all day. Oats have been shown in large-scale studies to lower cholesterol, which is why they’re considered a heart-healthy food. If you’re not a fan of oatmeal (I confess: I don’t care for it), you can sprinkle them onto a bowl of cold cereal or yogurt, sneak oats into turkey meat loaf, or toss them into salads or casseroles for a nutritional boost.
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