Woke up feeling tired? Here are 10 foods to help you feel energized and refreshed all day long.
Are you someone who relies on multiple cups of coffee to sustain yourself in the morning? Have energy drinks become part of your daily routine? Is that 4pm afternoon slump that has you reaching for sweets and refined grains? If any of these apply to you, consider both the quality and quantity of sleep you’re getting, as well as the foods you’re eating to fuel your body throughout the day.
Relying on processed foods with added sugars for energy will only make us feel worse. Whole, unprocessed foods can give us the energy we need to feel light and energized… without the sluggishness that follows. Fresh, seasonal fruits and vegetables, nuts and seeds, and foods rich in vitamins, minerals, and antioxidants will fill our bodies with nutrients that fight fatigue and sustain us throughout the day.
10 Foods to Help You Recharge After Waking Up
1. Avocado
Avocados are loaded with vitamins, minerals and healthy fats that keep our body energized for hours. Avocados are high in fiber, which helps to stabilize blood sugar levels. To avoid rapid highs and lows in blood sugar levels, add avocado to your morning fruit plate, blend it into a smoothie for a creamy texture or have it with scrambled eggs and sliced avocado for an extra boost of energy.
2. Watermelon
Even mild dehydration can leave you waking up feeling unrefreshed. It’s important to eat foods that are high in water content (like fruits and vegetables), and watermelon is one of our best sources. This delicious fruit is about 90 percent water, provides a variety of vitamins, minerals, antioxidants, and contains the amino acid L-citrulline, which may help reduce muscle soreness. Start your day with a bowl of watermelon for ultimate hydration and a burst of energy.
3. Almonds
Almonds are a great source of high-quality protein, fiber, and healthy monounsaturated fats. They’re also loaded with B vitamins, which help your body turn food into energy, and rich in magnesium, which helps fight muscle fatigue. Add some almonds to your breakfast granola or grab a handful as a mid-morning snack.
4. Kel
Kale is loaded with vitamins, minerals, and antioxidants that are essential for our energy. It’s also an excellent source of plant-based iron, which carries oxygen to our tissues and cells, which is essential for our survival. Kale is also an excellent source of calcium, folate, and B vitamins. Add this cruciferous vegetable to your morning green juice or smoothie, or add it to your omelet and skip the second cup of coffee.
5. Pollen
Bee pollen is one of nature’s superfoods that can significantly boost your energy and physical endurance. Bee pollen is high in B vitamins, amino acids, and an antioxidant called rutin, which is key to supporting healthy blood vessels, improving circulation, and fighting inflammation. Add bee pollen as a topping to your morning smoothie bowl for an extra boost of energy.
6. Banana
Bananas are a great on-the-go energy source. This potassium-rich fruit contains a healthy dose of fiber, which helps slow the release of sugar into your bloodstream, and is an excellent source of magnesium and B vitamins. Add a banana to your morning coconut parfait or grab a whole banana for an easy snack on the go.
Ripe bananas provide more readily available energy in the form of sugars compared to unripe bananas. Ripe bananas should have more yellow spots and yellow color than green, which is a sign that the starch has been converted to sugars that you can properly digest and use for energy.
7. Spinach
Spinach is an excellent source of vitamin C, folate and iron. Adequate amounts of these vitamins and minerals are essential for energy production, but low iron levels in particular can cause severe fatigue. Have scrambled eggs with your sautéed spinach for breakfast and squeeze a little lemon juice on it to increase iron absorption.
8. Dates
In addition to their amazing sweet flavor, dates are easy for the เล่น UFABET ผ่านมือถือ สะดวกทุกที่ ทุกเวลา body to digest and provide an instant energy boost. Dates are an excellent source of calcium, phosphorus, potassium, magnesium, zinc, and iron. Add chopped dates to your breakfast fruit plate, throw a few into your smoothie for a sweet treat, or dip them in almond butter for a tasty snack.
9. Chia seeds
Small but mighty, these seeds are a great energy source. Chia seeds absorb fluid and can expand up to 10 times their size in your stomach after digestion. This helps you feel fuller longer. Chia seeds are packed with antioxidants, vitamins and minerals, protein, fats, and fiber. Try making chia seed pudding or sprinkle chia seeds on your next smoothie.
10. Eggs
One egg contains high-quality protein and healthy fats, which together help keep you feeling full and provide sustained energy throughout the day. Eggs are a great source of a variety of vitamins and minerals, including iron, choline, vitamin D, and vitamin B12. Always remember to eat the whole egg! The yolk is the most nutritious part, containing the majority of the egg’s vitamins and minerals, as well as a good amount of total protein. If you’re worried about your cholesterol, don’t worry. Research shows that dietary cholesterol has no relationship with blood cholesterol.