There are foods that provide energy in a natural and healthy way. In our daily lives, food plays a fundamental role in our energy levels
Opting for energy foods can help us fight fatigue and keep us active on a sustained basis. Incorporating them into our diet allows us to avoid fatigue and improve our physical and mental performance with 100% natural ingredients.
Keep in mind that factors such as a fast-paced lifestyle, an unbalanced diet, stress or even an increased demand for energy at certain stages can mean that our bodies do not receive all the essential nutrients in the right amounts.
In these cases, the natural supplementsan also be a good ally.
How does your diet influence your energy levels
Our bodies obtain energy from food through the calories we consume. The metabolism of carbohydrates, fats and proteins transforms these nutrients into fuel for our daily activities
Some essential nutrients to maintain optimal energy levels include:
- Complex carbohydrates: Unlike simple carbohydrates, which can cause spikes and dips in blood sugar, complex carbohydrates are digested slowly, providing steady energy. This helps to keep blood sugar levels stable, preventing feelings of sudden tiredness or hunger, and giving you more energy throughout the day.
- B vitamins: These are essential for converting food (carbohydrates, proteins and fats) into energy that the body can “use”. Vitamins B1, B2, B3, B6 and B12 are key for your body to function well, giving you more energy, better concentration and less fatigue
- Iron: This mineral is crucial for producing haemoglobin, the oxygen-carrying protein in your red blood cells. Having enough iron prevents fatigue caused by anaemia. Without it, you would feel exhausted, distracted and have less physical stamina.
In addition to diet, other factors such as sleep quality, hydration and physical activity influence daily energy. Maintaining a balance between these elements is key to avoiding feelings of exhaustion and maintaining the physical and mental performance you need to face your days.
The best foods for more energy in a healthy way
1. Sea Buckthorn: nature’s liquid gold that recharges your energy.
Sea buckthorn is rich in antioxidants and essential fatty acids that strengthen the immune system and improve vitality.
Although it is not a common ingredient in the daily diet, there are food supplements that include it because of its energising and revitalising properties.
2. Oats: slow-release carbohydrate for energy
Oats are a source of complex carbohydrates and fibre that provide sustained energy without causing glucose spikes. Ideal for breakfast, you can enjoy it in a hot bowl with fruit or as overnight oats if you prefer something quick
3. Banana: quick source of energy rich in
Bananas contain natural sugars, potassium and vitamin B6, making them an excellent snack for an immediate energy boost, especially before exercise or in times of fatigue. It’s convenient because you can eat it on its own or add it to your smoothies to sweeten them.
4. Nuts (almonds, walnuts…): concentrated nutrients for vitality
Almonds, walnuts and hazelnuts… They are perfect for mid-morning or as a healthy snack when you need extra energy thanks to their high content of good fats, protein and fibre. You can also add nuts and dried fruit to salads or yoghurt to maintain a constant energy level throughout the day.
5. Chia seeds: superfood of fibre, protein and
Chia seeds are loaded with fibre, protein and omega-3 fatty acids. They are ideal for adding to smoothies, yoghurt or oatmeal, or even making chia pudding by letting them soak up liquid overnight, which will also help you feel full and aid digestion.
6. Eggs: complete protein to fight
Eggs are a source of protein of high biological value. It provides essential amino acids and B vitamins, which support energy metabolism and help repair muscle tissue, making it ideal for breakfast or after exercise.
Perfect for any meal, from a scrambled or grilled breakfast, to a perfect accompaniment for vegetables, vegetables or pulses.
7. Spinach: iron-rich leafy green that fills you up with
Spinach is low in calories, but packed with nutrients like iron, magnesium and vitamin C. You can add it raw to your salads, mix it into smoothies or cook it in stir-fries, adding a green touch full of vitamins and minerals that promote your well-being by preventing fatigue.
Here is a list of other common foods in our kitchens that will also help you have more energy from the beginning to the end of your day:
- Greek yoghurt: Helps replenish energy after exercise and maintains satiety throughout the day, making it an excellent snack to avoid fatigue.
- Lentils: Legumes are rich in iron and vegetable proteins, which are essential to avoid fatigue and keep the metabolism active.
- Quinoa: It is considered an energy superfood that provides complex carbohydrates and high quality protein.
- Sweet potato: Source of complex carbohydrates and vitamin A and C, provides slow-release energy and improves immune system health.
- Avocado: Rich in healthy fats and fibre, it contributes to a prolonged feeling of satiety.
- Dark chocolate: Cocoa is rich in antioxidants and contains theobromine, which provides a mild energy boost without the negative effects of refined sugar. Make sure it contains more than 70% cocoa.
- Honey or dates: A quick source of energy, but more nutritious and with additional benefits over refined sugar.
- Salmon: Essential fatty acids such as omega-3 and protein help improve cognitive function, reduce fatigue and boost concentration.
Foods and habits that sap your energy (what to avoid
To maintain vitality, it is important to avoid certain foods and habits that can lead to energy loss and fatigue. Do you know what they are?
- Excess sugar: Generates glucose spikes followed by sharp drops in energy, leading to feelings of exhaustion.
- Refined carbohydrates: White flour and industrial baked goods can cause drowsiness and reduced performance.
- High-fat or fried foods: These require more energy to digest and can cause fatigue and heaviness.
- Skipping meals: Especially breakfast, which reduces energy availability throughout the day and affects metabolism.
- Excessive caffeine: Can lead to dependence and more fatigue in the long term, affecting the quality of rest. Always in moderation, it can help you in the short term.
Conclusion and advice
Including energy foods in your daily diet can make a big difference to your vitality and well-being.
To stay active throughout the day, balance your diet with adequate rest and regular exercise. Opting for healthy energy sources and avoiding certain foods will help you feel better and perform at your best in your daily routine.
In addition, if you need an extra boost, supplements such as EnergyVita can supplement your diet to keep your energy and vitality levels high.
Small changes in your diet can make a big difference to your energy level!
