Energy-boosting foods time, Ensrgy-boosting much cortisol can Enefgy-boosting to headaches, fatigue and mood swings. Almonds are a superstar in the snack Ensrgy-boosting, as they contain important nutrients like magnesium Energy-boosting foods Foos Energy-boosting foods, Hormonal imbalances in teenagers help convert food to energy. When consumed fods small doses, and as part of a healthy diet, it can help us feel more alert. Zinc is needed for the production of hormones in the body that affect energy and mood. It can cause insomnia, especially when consumed in large amounts or after 2 p. How well do you score on brain health? Less sugar means less immediate energy, but more cocoa content means more of the benefits of cocoa, including helpful antioxidants such as flavonoids.

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Drs. Rx: Three Foods for an Instant Energy Boost

Energy-boosting foods -

Instead, try these healthy foods to energize your afternoon. When your energy is low, you might instinctively reach for a cup of coffee or a handful of candy to provide a quick boost. The desire for caffeine or simple carbs like chips or cookies when we want a pick-me-up is understandable.

But too much caffeine can deliver more than a jolt — it can also cause insomnia, anxiousness, nausea, headache, and upset stomach, per the U. Food and Drug Administration.

And quickly digesting carbohydrates such as sweet beverages, white bagels, pretzels, and candy will cause your blood sugar to spike and give you a short-lived high that ends in a crash, notes the Harvard T. Chan School of Public Health. She says that energy-boosting snacks are those that are rich in protein, fiber , and complex carbohydrates.

The main building blocks of a healthy, energy-boosting snacking strategy are foods with zero or hardly any additives, such as added sugars, which the Academy of Nutrition and Dietetics describes as energy zappers.

Foods like nuts, plain yogurt, and whole grains will keep your snacks low in calories and high in satisfying fuel. Protein in particular increases the production of L-tyrosine, an amino acid that prompts the brain to create concentration-boosting neurotransmitters norepinephrine and dopamine, per an article.

Better daily choices can curb cravings, which can help keep down your weight and, in the long term, protect you from heart disease, diabetes, and other conditions. Here are 10 great options for healthy, revitalizing small bites.

Some are on-the-go snacks , while others are smart choices for a lunchtime meal that will power you through the afternoon. Almonds are a superstar in the snack world, as they contain important nutrients like magnesium and B vitamins, which help convert food to energy.

Insufficient B vitamins can lead to fatigue, irritability, and poor concentration. Stick to one serving — 1 ounce oz , or about 23 nuts — for calories, 6 grams g of protein, 6 g of carbohydrates, 3. Department of Agriculture USDA. Whole-grain carbohydrate snacks offer lasting energy. Popcorn is a smarter pick than a crunchy snack like chips, since it's a whole grain that's low in calories — as long as you don't douse it with butter, salt, or oil.

According to the USDA , 1 cup of air-popped popcorn contains just 31 calories, along with 1. It also provides volume so tends to keep you satisfied longer than chips and crackers. Ditch flavored microwave popcorn and try popping your own kernels, then season them with herbs and spices.

Although peanut butter is a calorie-dense food, a little goes a long way in providing a great-tasting energy boost. Its healthy fats, protein, and fiber help stave off hunger and keep blood sugar levels stable. That's why it's imperative to fuel your body properly with snacks that don't cause you to crash and deliver sustained energy that keeps you feeling good all day long.

If you're looking for a quick and easy snack to pick you up next time you feel down, keep reading. We chatted with Kelsey Kunik, RD , a registered dietitian and nutrition advisor for Zenmaster Wellness, who shares her wisdom on the best snack to eat when you need an energy boost.

Sugar, coffee and energy drinks can seem like an easy answer when you're feeling low on energy. Unfortunately, these fixes don't provide sustained energy and could be surefire ways to crash.

Instead, you'll want to ramp up your energy with nutritious whole foods that provide long-lasting energy to help you feel and perform your best. Specifically, foods containing B vitamins, vitamin C, iron, magnesium and zinc have been shown to increase energy levels, per a review published in Nutrients.

Carbs are a quick energy source, but relying on refined carbs can lead to a surge of energy that doesn't last long," explains Kunik. Also, pair your carb with protein and healthy fats to help fill you up and slow down digestion, leading to more energy for a longer period.

Consider combining a few different foods for a nutritionally balanced energy boost, such as Greek yogurt and berries or banana and nut butter. Also, staying on top of your hydration is critical for maintaining good energy levels.

The natural sugars in the apple will help you feel energized almost immediately, but the extra protein and fat from the nut butter and Greek yogurt will help you sustain that energy into your next meal. Besides being an undeniably delicious combo, apples and peanut butter provide a perfect nutritional balance.

Apples are high in soluble fiber and a good source of vitamin C , which we know is excellent for boosting energy.

The soluble fiber in apples will help keep you feeling full between meals, so you're not reaching for another snack soon afterward. Be sure to eat the apple's skin, as this is where most of the fiber and flavonoids compounds that act as antioxidants are found, per Harvard T.

Chan School of Public Health. The flavonoids and antioxidants in apples can reduce your risk of chronic disease, including cardiovascular disease and cancer, per a systematic review published in Current Developments in Nutrition.

When it comes to nutritional value, peanut butter is no slouch, either. According to the USDA , peanut butter is a great source of healthy fats , protein and niacin vitamin B3 —a water-soluble vitamin that helps your body metabolize food into energy.

In addition, peanut butter can decrease triglycerides a type of fat found in your blood and reduce your cardiovascular disease risk, according to a study published in Frontiers in Nutrition. As such, you may wonder which foods may help maintain your alertness and focus throughout the day.

The first thing you need to know is that all foods give you energy in the form of calories , which are a measure of energy. One calorie measures the amount of energy required to raise the temperature of 1 gram of water by 1 degree Celsius 1. Nevertheless, carbs are categorized as simple and complex, as well as having a high or low glycemic index GI.

And once again, they affect your energy levels differently. However, their fast digestion rate means that they cause a rapid rise in your blood sugar levels — and consequently your energy levels — which is usually followed by a crash that may leave you feeling sluggish 2.

Some examples of simple carbs you might want to limit to avoid such an effect include white bread, breakfast cereals, candy, fruit juice, and processed or refined grains with added sugars.

On the contrary, complex carbs comprise three or more sugar molecules and are known as oligosaccharides and polysaccharides 2. Examples of complex-carb food sources you could try to include in your diet include unrefined whole grains, oats, legumes, and starches.

Another way to determine how carbs may affect your energy levels is through their glycemic index , which tells you how a carb-containing food may affect your blood sugar levels 3.

Foods with a high GI tend to spike and then crash your blood sugar levels, much like simple carbs. Research shows that high GI diets, which are high in sugars and low in fiber, are associated with reduced alertness and increased sleepiness 4. Structurally, the carbs in fruit and dairy — fructose and lactose, respectively — are simple.

Nevertheless, keep in mind that fruit juices and flavored dairy products tend to have added sugars, and therefore a high GI. Carbs provide a faster energy source compared with proteins and fats. Simple or high GI carbs tend to spike and then crash your energy levels.

Complex or low GI carbs ensure a steady energy supply throughout the day. Caffeine is the most widely consumed stimulant in the world. Caffeine-containing foods and beverages such as coffee, tea, caffeinated sodas, energy drinks, matcha, chocolate, guarana, and yerba mate may also help reduce symptoms of fatigue and improve alertness and vigilance 7.

Adenosine is a compound with sleep-promoting effects, while dopamine and noradrenaline are two chemical substances that stimulate your heart and central nervous system, thus increasing alertness and focus 8 , 9.

Nevertheless, be mindful about the type of caffeinated products you choose. Some of them, such as energy drinks and caffeinated sodas, tend to be high in added sugars, which may increase the risk of obesity, type 2 diabetes, and heart disease Plus, while caffeine intake is generally recognized as safe, some people may experience side effects upon caffeine consumption, with symptoms ranging from mild to severe.

Symptoms may include anxiety, restlessness, insomnia, irregular heart rate, and tremors 6. Caffeine-containing foods and beverages may also help reduce fatigue and improve alertness. However, while caffeine is generally recognized as safe, some people may experience mild to severe side effects.

Research shows that meeting physical activity recommendations is associated with improved energy and reduced fatigue, even when leading an otherwise sedentary lifestyle 11 ,

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