Finding food for energy is easier than you might think.
Some of the richest sources of energy can be found in many everyday items. The body requires several essential vitamins and minerals to process food for energy production.
Energy is vital for our daily functioning, and is supplied by the food we eat and by choosing the right food for energy we can increase and boost our energy levels.
How Is Food Used for Energy
As food passed through our digestive system, nutrients are absorbed.
Nutrients are essential for cell growth, maintenance and repair, and they provide energy for our body to function.
Not getting enough of the right nutrients means we feel tired, have a lack of energy and feel fatigued.
Carbohydrates and fats provide energy while protein is essential to cell growth and repair. Carbohydrates are the basic source of energy for the body, nutritional complex carbohydrates slowly release energy and contain vital vitamins and minerals.
It is recommended that protein be consumed 2 to 3 times a day for efficient cell growth, maintenance and repair.
Fats can be converted into energy and are also needed to build new cells. Omega 3 and Omega 6 fats are not naturally produced by the body and are only obtained through your diet. It is these fats which are needed for energy production.
Vitamins and minerals are very important as they release the energy from the food we eat.
They do this by activating enzymes and speeding up biological reactions.
All vitamins, except vitamins D and K are only obtained through your diet.
Minerals are also essential for the chemical processes in our bodies, including energy production.
The Essentials for Fighting Fatigue and Boosting Energy
The essential vitamins and minerals found in food for energy, and to increase energy levels include:
- B Vitamins
- Vitamin C
B1 is essential to convert food into energy, also known as Thiamin, this vitamin has a powerful effect on your mood and emotions.
B2 assists in converting food into energy, also known as Riboflavin, this vitamin promotes healthy growth and reproductive function.
B3 is essential for the release of energy from food, also known as Niacin, this vitamin balances blood sugar and cholesterol.
B5 is vital for converting food into energy, also known as Pantothenic Acid, this vitamin is needed to send electrical signals to nerves and muscles.
B6 is essential for breaking down food and converting it into energy, also known as Pyridoxine, this vitamin is needed for the nervous system, antibodies and white blood cells.
B12 is needed for all cell division, also known as Cobalamin, this vitamin increases energy.
Also known as Ascorbic Acid, this vitamin is involved in many biological processes and is essential for health. Vitamin C helps the body to absorb iron and turn food into energy.
Iron is needed for the production and release of energy in the body. It is a vital component of red blood cells and plays a role in maintain a healthy immune system.
The body needs copper to use Vitamin C, it is an antioxidant which protects the body from cell damage and ageing
Magnesium is essential for biological processes and vital for turning food into energy. It also plays a part in regulating blood sugar levels.
Chromium help control blood sugar levels, reducing hunger pains and food cravings. It also plays a part in breaking down fats and producing energy from carbohydrates.
Molybdenum helps to make enzymes which enable you to use the energy released from fats and carbohydrates. It also helps the body use iron and break down harmful substances like alcohol.
Phosphorous is needed to activate the B Vitamins and is essential for energy production. It is essential for growth and repair.
Potassium is needed for nutrients to move into the body’s cells and for waste products to move out. It is essential for the body to function and beats fatigue.
Iodine controls your energy levels and the rate you burn up fats. It is needed for hormones which control your body’s metabolism.
It’s really not that hard to find the right food for energy
Our daily shopping habits have a great effect on our overall health, the right food choices can lead to increases in energy, just as the wrong choices may lead to fatigue and lack of energy.
By consciously purchasing quality and energy rich food, we are making better choices for our health regularly, which will lead to overall better health and increased energy levels daily.
You don’t need to spend a fortune, or even go to specialty food stores to find the best food for energy.
Many everyday items found in your local supermarket will help boost your energy levels, fight fatigue and provide you with the essential nutrients for better energy production.
By choosing the right food for energy containing these essential vitamins and minerals, we boost our energy levels and can optimise our overall health and wellbeing.
Top 10 choices – food for energy to boost your daily energy levels:
1. Whole Grains (including brown rice or quinoa)
Whole grains contain so many of the essential vitamins and minerals found in food for energy. Just by consuming a serve of whole grains a day you are providing your body with Vitamin B1, B2, B3, B5, Chromium and Phosphorous. Have brown rice instead of white rice with your evening meal, or try a quinoa salad.
Eggs are such a rich source of protein and a food for energy, filling you up faster and for longer, they are also high in essential vitamins and minerals like magnesium, Vitamin B3, B5, B12, Chromium, Magnesium, Phosphorous and Molybdenum. Eggs are such a diverse energy food. Have scrambled eggs for breakfast, boil an egg as a snack or try an omelette for dinner.
Not just a great source of calcium for strong bones, but also a rich food for energy, containing magnesium, Vitamin B2, B12, Iodine and Phosphorous. This wonder food should be included daily in the diet, whether you have a glass or add it to a breakfast smoothie. However we really only recommend raw full-fat milk as we believe anything else is doing more harm then good.
Bananas are a great energy food as they a rich in Potassium, essential for muscle contraction and movement. They also have many other benefits like improving memory and cardiovascular health. Add a banana in a breakfast smoothie or have a whole one as a snack.
5. White fish (Cod, Haddock, Sea Bass, Whiting)
Rich in Vitamin B12 which controls appetite and increases your energy levels, this food for energy should be consumed around twice a week. Also containing Omega fats, white fish should be on the weekly menu.
Nuts are an important part of a balanced diet, also a great source of protein to fill you up for longer. Peanuts are a great source of both Copper and. If you’re low in copper you may be suffering unnecessary tiredness, so have a handful of peanuts when you’re hungry between meals.
This green leafy vegetable is known to be a high source of Iron, preventing anaemia, and fighting off fatigue. This food for energy will keep you going, increasing energy levels and Iron levels. Also containing Chromium which controls blood sugar levels and cholesterol levels. Try spinach in a salad or steamed on the side of your main daily meal.
As a great source of Vitamin C which is essential for health, keeping skin, joints and bones strong and fighting infections, It’s a tasty way to keep the doctor at bay. Oranges are best eaten as a fruit, not bought as fruit juice, as that contains added sugars. Make oranges the fruit of choice when shopping for snacks.
Another great source of protein, lean chicken without fat or skin, should be chosen for weekly consumption. High in Potassium this food for energy will beat fatigue and activate your enzymes which control energy production. There are some great recipes for chicken out there, try to mix it up a little each week.
A well-known meat replacement and food for energy, lentils are high in Molybdenum, which is essential for the body to absorb and use iron. Molybdenum is a known energy booster which helps use the released energy from fats and carbohydrates. It is also known to help break down alcohol. Try a serve of lentils, make dhal or lentil salad, it’s a great added ingredient to any stir fry or curry too.
How simple is that!
Food for energy is super easy to find at your local supermarket.
You may already be buying these products regularly and are not even aware of it. Well now you will be.
And if none of the above “food for energy” items are one your shopping list, do make sure you add at least a few to your weekly shopping list.
But just to be on the safe side we also have to mention there are always alternatives to each food for energy found on this list, and many of us have intolerances, allergies or dietary requirements.
Some alternatives to the common culprits which are also food for energy:
Replace with lentils or whole grains which contain many of the same vital nutrients for energy production.
Replace with white fish, nuts or green leafy vegetables which contain many of the same vital nutrients for energy production.
Replace with almonds or other nuts which are also great sources of Vitamin B5 and Magnesium which are needed for energy production.
Replace with brown rice and lentils as they are the riches sources of nutrients needed for energy production.
No matter what your eating habits, dietary requirements or allergies, everyone can boost their energy levels, by choosing the right foods.
The effects of conscious eating are noticeable, when you eat for energy, your energy will increase.
By combining some of the top 10 foods for energy you are sure to experience a boost in energy levels. With sustained consumption of these foods, your energy levels will remain increased.
Choosing the right foods which are essential for energy production, release and use by the body, you will find overall improvement of health.
Some other essential tips:
1. Avoid Sugar
Avoiding foods high in sugar, certain fats and certain carbohydrates, which are low in nutrients, you will make better choices for your health.
Although sugar will temporarily boost your energy, it is short lived and can cause long term damage to the body.
Slow energy releasing foods are far better for boosting sustained energy levels and providing the body with the essential nutrients it needs for optimal functioning.
2. Drink plenty of water
Water intake is also vital for energy production and release from food. Water aids all the biological processes in the body and is essential for the body to function. When the body doesn’t get enough water, it doesn’t produce as much energy because the nutrients it may have consumed are not able to be absorbed or used properly.
3. Make sure you do at least some weekly exercise
As well as healthy eating habits, exercise is essential for the body to function properly.
No, you don’t have to go crazy and become an Olympic gold winner in marathon.
But you do need to do some exercise once or twice a week. Doing a regular 30 – 60 minutes workout every other day is by all means fantastic, but if you don’t have time for that, like many of us don’t, you shouldn’t end up doing nothing.
If you take 15 minutes just 2 times per week, just warming up, stretching a bit and doing a few push-ups and sit-ups will work wonders for your back and your whole body.
Your metabolism will increase as well and the food you eat to keep the energy up will also process faster and better.
As we consume vital nutrients for energy we need a way to move them around the body. Exercise will increase your heart rate, pumping blood containing the nutrients all over the body. The more you move the more you feel like moving. Simple exercises like walking up a hill, carrying the shopping home or doing a home workout, are free and available to just about everyone.
Even taking the stairs instead of the escalator will make a huge difference.
What is your favourite food for energy?