Feeling sluggish and drained can be a common occurrence in our fast-paced lives. To help you stay energized throughout the day, we asked health experts to compile a list of the top 10 natural energy boosters. Try incorporating one, two, or all ten of these natural remedies into your routine, and you're bound to see your energy levels soar.
Key Takeaways
- Ashwagandha enhances your body's resilience to physical and mental stress, boosting energy levels.
- Green vegetables like kale, broccoli, and arugula are packed with nutrients that help sustain energy.
- Dark, leafy greens are nutrient-dense and provide a steady release of energy throughout the day.
- Eggs are a great source of protein, iron, and zinc, which help maintain blood sugar levels and provide sustained energy.
- Drinking tea, especially green or black tea, offers a healthy caffeine boost and contains amino acids that enhance energy.
1. Ashwagandha
Ashwagandha is one of the most important medicinal herbs in Indian Ayurveda, one of the world’s oldest medicinal systems. It is thought to increase energy by enhancing your body’s resilience to physical and mental stress.
Benefits of Ashwagandha
One study found that taking ashwagandha daily can help reduce fatigue and improve recovery after exercise. People given ashwagandha showed significant improvements in several measures of stress and anxiety, compared to those given a placebo. They also had 28% lower levels of cortisol, a hormone that increases in response to stress.
Performance Enhancement
A study of elite cyclists found that those who took ashwagandha were able to cycle 7% longer than those given a placebo. What’s more, research suggests that ashwagandha supplements are safe and have a low risk of side effects.
Ashwagandha is thought to reduce mental and physical fatigue, thereby increasing energy levels.
2. Green Vegetables: Kale, Broccoli, Arugula
Why They Boost Energy
Green vegetables like kale, broccoli, and arugula are packed with fiber, antioxidant phytochemicals, and small amounts of essential minerals like iron, magnesium, and zinc. These nutrients are vital for maintaining energy levels and overall well-being. Arugula, in particular, is rich in nitrate, which can help improve oxygen delivery and utilization, providing a boost in endurance energy.
How to Incorporate Them
- Smoothies: Throw greens into a smoothie for a quick, nutrient-packed breakfast.
- Salads: Make a massaged kale salad or toss some arugula with olive oil, lemon juice, a touch of honey, and salt and pepper.
- Sautéed: Sauté your favorite greens in olive oil with plenty of garlic for a delicious side dish.
Adding green vegetables to your daily diet can make a noticeable difference in how you feel, energy-wise. They are a simple yet effective way to boost your energy naturally.
3. Dark, Leafy Greens
Dark, leafy greens such as kale, spinach, and collard greens are nutrient-dense and contain filling proteins, as well as nutrients and antioxidants. Diets rich in antioxidants — which help fight against free radical damage that contributes to aging and disease — are recommended for people of all ages. These greens are packed with fiber, antioxidant phytochemicals, and small amounts of minerals like iron, magnesium, and zinc.
How to Incorporate Dark, Leafy Greens
Try this: Throw greens into a smoothie, make a massaged kale salad, sauté your favorite greens in olive oil with plenty of garlic, or toss some arugula with olive oil, lemon juice, a touch of honey, and salt and pepper.
Benefits of Dark, Leafy Greens
- Energy Boost: Skip iceberg lettuce and add an energy boost to your salad by using nutrient-rich kale as a base.
- Mental Lift: Kale contains the amino acid L-tyrosine, which may help give you a mental lift.
- Nutrient-Rich: These greens are packed with fiber, antioxidant phytochemicals, and small amounts of minerals like iron, magnesium, and zinc.
Greens may be difficult to digest raw for some people, so breaking them down by cooking them with a bit of vinegar or lemon juice may help.
4. Eggs
Eggs are a fantastic way to kickstart your day with a powerful start. Packed with protein, iron, and zinc, they not only give you energy but also help maintain blood sugar levels. Including eggs in the diet has been shown to increase muscle protein synthesis and lower fat mass, which may support optimal body composition.
Nutritional Benefits
One large hard-boiled egg contains about 6 grams of protein and 5 grams of fat, along with essential vitamins and minerals. This combination helps keep the body energized and feeling full for longer than other snacks.
Versatility in Meals
Eggs are incredibly versatile and can be included in various meals throughout the day. Whether you prefer them scrambled, boiled, or poached, they are a quick and easy option for any meal.
Easy to Prepare
One of the best things about eggs is how easy they are to prepare. They cook quickly and can be paired with a variety of other foods to create a balanced meal.
Eggs provide the body with plenty of protein and nutrients for sustainable energy. They are a great alternative to vending machine food when you're on the go.
5. Tea
Green Tea
Green tea contains small amounts of caffeine and compounds that may help reduce oxidative stress and inflammation in the body. This can lead to a smoother transition to a more awake and energetic state compared to coffee.
Yerba Maté
Yerba maté, a drink native to South America, provides similar stimulating effects as tea or coffee. It's a great alternative if you're looking for a different kind of energy boost.
L-theanine and Caffeine
Ingredients commonly found in tea, like the amino acid L-theanine and the stimulant caffeine, may help combat fatigue. A small study of 44 young adults showed that tea containing caffeine and L-theanine can improve symptoms associated with low energy levels, such as increased alertness and cognitive performance.
When caffeine is the only answer, opt for green or black tea for a healthy boost to keep you going. Added bonus? The energy-boosting amino acid in green tea may also protect against tiresome illnesses like the cold or the flu.
6. Magnesium
Magnesium is a powerhouse mineral that plays a crucial role in energy production and overall well-being. Numerous studies suggest magnesium may improve exercise and athletic performance. It aids in the production and utilization of ATP, the energy currency of our cells, and activates enzymes that control digestion, absorption, and the use of proteins, fats, and carbohydrates.
Benefits of Magnesium
- Enhances energy production
- Supports muscle function
- Improves sleep quality
Daily Intake Recommendations
The recommended daily intake of magnesium is around 300 milligrams for women and 350 milligrams for men. To make sure you're getting enough, consider the following tips:
- Add a handful of almonds, hazelnuts, or cashews to your daily diet.
- Eat more whole grains, particularly bran cereal.
- Eat more fish, especially halibut.
Signs of Magnesium Deficiency
In a study done at the Department of Agriculture's Human Nutrition Research Center, women with magnesium deficiencies had higher heart rates and required more oxygen to do physical tasks. In essence, their bodies were working harder, which can leave you feeling depleted over time.
Magnesium is also associated with improved sleep quality, which you should keep in mind while choosing your bedtime snack.
7. Nuts and Seeds
Nutrient Powerhouses
Nuts and seeds are powerhouse foods packed with nutrients that can boost energy and stamina. They contain a great balance of all macros: carbohydrates (including fiber), protein, and fat. This balance helps buffer blood sugar spikes and keeps energy stable throughout the day.
Rich in Essential Fatty Acids
Many nuts are high in essential fatty acids, which may help reduce inflammation and fatigue. Seeds, such as pumpkin seeds, chia seeds, and flax seeds, are also rich sources of fatty acids and fiber, translating to more energy.
High-Calorie Content
Nuts are high in calories, so it's important to enjoy them in moderation. A small handful can provide a significant energy boost without overloading on calories.
Vitamins and Minerals
Nuts and seeds are typically rich sources of vitamins and minerals such as magnesium, calcium, and phosphorous. For example, a 1-ounce serving of almonds packs about 24 percent of your daily requirement for magnesium, which aids in the production of energy.
Pro Tip: Keep a small bag of mixed nuts and seeds in your bag for a quick and easy energy boost on the go.
Easy to Incorporate
Nuts and seeds are easy to carry and make a great addition to a quick trail mix. They can also be sprinkled on salads, yogurt, or oatmeal for an extra nutrient boost.
8. Whole Grains
Whole grains are a fantastic source of sustained energy. Thanks to fiber, whole grains help prevent the blood sugar crashes that happen after consuming refined or simple carbohydrates. This makes them an excellent choice for maintaining energy levels throughout the day.
Benefits of Whole Grains
- Complex Carbs: Whole grains are packed with complex carbohydrates, which provide a steady release of energy.
- Magnesium: Grains like quinoa and brown rice are rich in magnesium, a mineral that plays a crucial role in energy production.
- Fiber: The high fiber content in whole grains helps you feel fuller for longer, preventing energy dips.
Popular Whole Grains
- Oats: A bowl of whole-grain oatmeal is rich in fiber and essential minerals, making it a great way to start your day.
- Quinoa: This trendy grain is not only high in protein but also offers slow-release carbohydrates for sustainable energy.
- Brown Rice: A classic choice, brown rice is packed with complex carbs and magnesium.
- Popcorn: A smarter pick than chips, popcorn is a low-calorie whole grain that can be a satisfying snack.
Whole grains offer lasting energy and are a smarter pick for snacks and meals. Whether it's a bowl of oatmeal or a serving of quinoa, incorporating whole grains into your diet can help you power through your day with ease.
9. Water
The Importance of Hydration
Water is the most crucial energizing ingredient on this list. It is vital for every cell in the body to work correctly. If your body is short of fluids, one of the first signs is a feeling of fatigue.
How Much Water Do You Need?
Maintaining energy can be as simple as carrying a water bottle around and sipping it throughout the day to stay properly hydrated. While individual needs can vary, a general guideline is to aim for 8 glasses of water a day.
Tips for Staying Hydrated
- Start your day with a glass of water.
- Keep a water bottle with you at all times.
- Set reminders to drink water throughout the day.
- Opt for water over sugary drinks.
Staying hydrated is one of the simplest and most effective ways to boost your energy levels naturally. Don't underestimate the power of good old H2O!
10. Bananas
Bananas are nature's prepacked and portable healthy snack. They're filled with fiber, vitamin B6, and potassium — these nutrients promote sustained energy and muscle function, according to the National Institutes of Health (NIH). A medium banana has 105 calories, 27 g of carbs, 3.1 g of fiber (11.1 percent of your DV), 0.4 mg of vitamin B6 (23.5 percent of your DV), and 422 mg of potassium (9 percent of your DV), per the USDA.
Nutritional Benefits
Bananas are a good source of carbohydrates (27 grams per medium banana, including 3 grams of fiber). Because they have minimal fat and protein, they’re easy to digest and provide quick-acting energy—making them a great pre-workout snack. They’re also a great source of vitamin B6, which aids in the release of energy from foods.
Pre-Workout Snack
Bananas are particularly appealing as a pre-workout snack because they provide quick energy. To give them more staying power, you can pair them with some nut butter, too.
Sustained Energy
While bananas are a good natural source of sugar, they are also rich in fibers that help slow the digestion of that sugar. Bananas contain helpful nutrients that make the body feel full of energy.
Bananas may be the best quick snack for sustained energy. While most people are not cycling each day, bananas may still provide energy for your daily activities.
Conclusion
Incorporating natural energy boosters into your daily routine can make a significant difference in how you feel throughout the day. Whether it's increasing your magnesium intake, enjoying a cup of green tea, or adding more leafy greens to your diet, these simple changes can help you combat fatigue and power through your day with ease. Remember, it's all about finding what works best for you. So go ahead, try out these expert-recommended tips, and watch your energy levels soar. Here's to a more energized and vibrant you!
Frequently Asked Questions
What is Ashwagandha and how does it boost energy?
Ashwagandha is a medicinal herb used in Indian Ayurveda. It is believed to enhance energy levels by improving the body's resilience to physical and mental stress.
Why are green vegetables like kale, broccoli, and arugula good for energy?
Green vegetables are packed with essential vitamins and minerals that help boost energy levels and improve overall health.
How do dark, leafy greens contribute to energy levels?
Dark, leafy greens are nutrient-dense and provide essential vitamins and minerals that help in maintaining energy levels throughout the day.
What makes eggs a good energy booster?
Eggs are rich in protein, iron, and zinc, which help maintain blood sugar levels and provide sustained energy.
Can tea really boost energy?
Yes, tea, especially green and black tea, contains caffeine and amino acids that can provide a healthy energy boost and improve alertness.
How does magnesium help in boosting energy?
Magnesium plays a crucial role in energy production within the body. A deficiency in magnesium can lead to fatigue and decreased energy levels.
Why are nuts and seeds recommended for energy?
Nuts and seeds are rich in healthy fats, protein, and fiber, which provide a steady source of energy and help maintain blood sugar levels.
How does water contribute to energy levels?
Staying hydrated is essential for maintaining energy levels. Dehydration can lead to fatigue and decreased physical and mental performance.