Apple provides good energy

Apples are one of the most popular fruits in the world, and they are a good source of both degradable carbohydrates* and fiber**.

An apple (100 grams) contains about 10 grams of decomposable carbohydrates, and about 2 grams of fiber.

Thanks to the apple's rich content of natural sugars (degradable carbohydrates) and fiber, apples can provide a slow and sustainable energy release.

Apple also contains a lot of antioxidants. Research has shown that antioxidants can slow down the digestion of degradable carbohydrates, so that energy is released over a longer period of time.

*Degradable carbohydrates in food consist of sugars, oligosaccharides and polysaccharides. Sugars are used as a summary term for mono- and disaccharides. They mostly only come from the plant kingdom. But there are occasional carbohydrates also from the animal kingdom, for example milk sugar, i.e. lactose. Simple sugars (monosaccharides) are, for example, glucose, fructose and galactose.

The monosaccharides found in food usually contain five or six carbon atoms (pentoses and hexoses). Glucose, fructose, galactose and mannose are hexoses.

Compound sugars (disaccharides) are, for example, lactose, maltose and sucrose.

**Fiber is the carbohydrates from the plant kingdom that are not broken down during digestion, but reach the large intestine largely unaffected.

The course boosts your energy levels

Bananas are one of the absolute best fruits for good energy. They are an excellent source of degradable carbohydrates, potassium and vitamin B6, all of which can help boost your energy levels.

Fatty fish can reduce fatigue

Fatty fish such as salmon and the slightly leaner tuna are good sources of protein, fatty acids and B vitamins, making them super foods to include in your diet.

Five to ten percent of the energy we get from food should come from polyunsaturated fats, of which about one percent comes from omega-3. That equates to about 2.5 to 3 grams of omega-3 fat per day. That's as much omega-3 as there is in a portion of salmon or 1-2 tablespoons of rapeseed oil.

Omega-3 fatty acids have been shown to reduce inflammation, which is a common cause of fatigue.

In fact, some studies have shown that supplementing with omega-3 fatty acids can reduce fatigue, especially in cancer patients and those recovering from cancer.

In addition, vitamin B12 works with vitamin B9 (folate if it comes from food, and folic acid if it comes from supplements) to make red blood cells and helps iron work properly in the body. Optimal levels of red blood cells and iron can reduce fatigue and increase energy.

Brown rice is a good source of energy

Brown rice is a nutritious food. Compared to white rice, it is less processed and therefore contains more nutrition in the form of fibre, vitamins and minerals.

50 grams of brown rice contains 2 grams of fiber and provides a large portion of your recommended daily intake (RDI) of manganese, a mineral that helps enzymes break down carbohydrates and proteins to generate energy.

In addition, thanks to its fiber content, brown rice has a low glycemic index. Therefore, brown rice can help regulate blood sugar levels and promote stable energy levels throughout the day.

Sweet potatoes provide a stable supply of energy

Besides being delicious, sweet potatoes are a nutritious source of energy for those looking for an extra boost. 100 grams of sweet potatoes provide good degradable carbohydrates, fiber, manganese and lots of vitamin A.

Thanks to the sweet potato's content of both carbohydrates and fiber, your body processes the carbohydrates slowly, which gives your body a stable energy supply during the day.

Coffee is a real energy boost

Coffee is probably the first thing that comes to mind when you're looking for an energy boost!

Coffee is rich in caffeine, which can quickly pass from your bloodstream to your brain and inhibit the activity of adenosine, a neurotransmitter that quiets the central nervous system.

As a result, the production of adrenaline increases - a hormone that stimulates the body and brain.

When you have drunk a cup of coffee, it takes about 10-15 minutes for the caffeine to reach the blood and then reach its maximum effect after about 40-80 minutes! Although coffee only provides two calories per cup, its stimulating effect can make you feel both alert and focused.

Eggs are a good source of energy

Eggs are not only tasty but also full of good and useful energy. They are packed with protein, giving you a steady and sustainable source of energy.

In addition, leucine is the most abundant amino acid in eggs, and it is known to stimulate energy production in several different ways.

Leucine can help the body's cells take in more blood sugar, stimulate the production of energy in the cells and increase the breakdown of fat to produce energy.

In addition, eggs are rich in B vitamins. These vitamins help various enzymes in the body break down the nutrients in the food you eat to provide energy.

Water can counteract dehydration, which can lead to fatigue

Water is involved in many cellular functions, including energy production. Not drinking enough water can lead to dehydration, which can slow down bodily functions, which in turn can make you feel tired.

Dark chocolate - cocoa gives oxygen to the brain

Dark chocolate has a higher cocoa content than e.g. milk chocolate. The antioxidants found in cocoa have been shown to have many health benefits, such as increasing blood flow throughout the body. This effect helps deliver oxygen to the brain and muscles, which in turn improves their function. This can be especially useful during training.

Additionally, the increase in blood flow produced by the antioxidants in cocoa can help reduce mental fatigue and improve mood.

Dark chocolate also contains stimulant compounds, such as theobromine, caffeine, and theophylline that have been shown to improve mental energy and mood. Chocolate, on the other hand, only contains a very small amount of caffeine and theophylline. The main stimulant is theobromine, which does not have as strong an effect on the central nervous system as caffeine. Theobromine, caffeine and theophylline are alkaloids (like strychnine, morphine, cocaine, etc.) of the methylxanthine family.

Yerba mate makes you energetic

Yerba mate is a drink made from the dried leaves of a plant found in South America. Yerba mate has been shown to have many health benefits.

Yerba mate contains antioxidants and caffeine. One cup of the drink contains about 85 mg of caffeine, which is equivalent to the amount in a small cup of coffee. The caffeine in yerba mate promotes the production of the hormone adrenaline, which increases energy. However, unlike other stimulants, yerba mate does not appear to affect blood pressure or heart rate.

Goji berries release energy slowly

Goji berries have been used in Chinese medicine for centuries for their health benefits.

Besides being packed with antioxidants, vitamins and minerals, this fruit is known to be a good source of fiber. These fibers can help slow down digestion and release energy slowly.

Quinoa adds energy slowly

Quinoa is a seed popular for its high protein, carbohydrate and fiber content, as well as its many vitamins and minerals.

This super seed contains highly degradable carbohydrates, with a low glycemic index, which indicates that its carbohydrates are absorbed slowly and provide the blood with a steady supply of energy.

In addition, quinoa is rich in manganese, magnesium and folate (vitamin B9).

Oatmeal is good energy for the body

Oatmeal is a great source of energy.

Oatmeal contains beta-glucans, a type of fiber that forms a thick gel with water. The presence of this gel in the digestive system delays gastric emptying and absorption of glucose into the blood.

In addition, oatmeal is rich in vitamins and minerals that help energy production in the body. These include B vitamins, iron and manganese.

The combination of all these nutrients makes oatmeal the perfect food to start the day with!

Hummus gives the body good fuel

Hummus is made from chickpeas, sesame seed paste (tahini), olive oil and lemon. The combination of these ingredients makes hummus a good source of energy.

The chickpeas in hummus are a good source of decomposable carbohydrates and fiber, which provide balanced blood sugar.

In addition, sesame seed paste and olive oil contain healthy fats. These ingredients also help to slow the absorption of carbohydrates, helping you avoid blood sugar spikes.

Even the acid from the lemon can cause a slower rise in blood sugar.

Edamame beans (soybeans in pods) give the body good energy

Edamame beans are relatively low in calories but offer significant amounts of protein, degradable carbohydrates and fiber. In addition, they contain amounts of vitamins and minerals, such as folate and manganese, which can help increase energy in various ways.

Folate works with iron to promote energy and fight fatigue and anemia, while manganese helps generate energy from the breakdown of carbohydrates and protein. Finally, edamame beans contain high amounts of molybdenum, a mineral that acts as a cofactor for enzymes, which help break down nutrients to provide the body with energy.

Lentils increase energy levels

In addition to being high in protein, lentils are a good source of nutrients and also help boost energy levels.

Lentils are legumes that are rich in carbohydrates and fiber.

Additionally, lentils can boost your energy levels by replenishing your stores of folate, manganese, zinc and iron. These nutrients help with cellular energy production and the breakdown of nutrients to release energy.

Avocado maintains stable energy levels

Thanks to all the avocado's health benefits, it is ranked as a superfood!

For example, the avocado is rich in healthy fats, B vitamins and fiber. About 84% of the healthy fats in avocados come from monounsaturated and polyunsaturated fatty acids.

These healthy fats have been shown to promote optimal blood lipid levels and improve nutrient absorption.

In addition, the fiber content of avocado accounts for about 80% of its carbohydrate content, which helps maintain stable energy levels.

Orange counteracts fatigue

Oranges are known for their high content of vitamin C. In addition, oranges contain compounds of antioxidants that can protect against oxidative stress.

Research has shown that oxidative stress can contribute to fatigue and exhaustion. Therefore, the antioxidant protection provided by these compounds in oranges may help reduce fatigue.

Strawberries fight fatigue and give you energy

Strawberries are not only tasty but are also a fruit that gives good energy.

Strawberries provide carbohydrates that can improve your energy levels. 100 grams of strawberries provide about 8 grams of degradable carbohydrates (if you remember from above; from the degradable carbohydrates, the body gets glucose, i.e. blood sugar), fiber (fiber is the carbohydrates from the plant kingdom that are not broken down during digestion, but reach the large intestine seen unaffected), and 45 mg of vitamin C – providing 60% of the RDI for vitamin C.

The antioxidants found in strawberries can help fight inflammation, but also help fight fatigue and give you energy.

Strawberries are delicious in many recipes, for example in smoothies, as a snack or in salads.

The seeds reduce fatigue

Seeds, such as chia seeds, flax seeds and pumpkin seeds, can also boost your energy levels.

These seeds contain high amounts of plant-based omega-3 fatty acids. Low levels of omega-3 fatty acids have been linked to increased inflammation and fatigue.

In addition, seeds are a good source of fiber and protein. The fiber found in these seeds contributes to stable blood sugar.

Beans promote energy

Beans are rich in nutrients and are a good source of natural energy.

Although there are a number of different types of beans, their nutritional profiles are very similar. They are a rich source of degradable carbohydrates, fiber and protein.

Beans break down slowly, which helps maintain stable blood sugar levels and gives you balanced energy. Additionally, beans contain antioxidants that can help fight inflammation and promote energy.

Many beans are rich in folate, iron and magnesium, nutrients involved in energy production that help deliver energy to every cell in the body.

Green tea provides a more even increase in energy

Green tea is known for its long list of health benefits.

Green tea has a high concentration of powerful antioxidants that can help prevent oxidative stress and inflammation.

Like coffee, green tea contains caffeine, which can boost your energy levels. But green tea also contains a compound called L-theanine (an amino acid).

L-theanine can moderate the effects of caffeine, such as anxiety and nervousness, and provides a more even energy boost.

In addition, green tea can be a good energy booster during physical activity, as it can reduce fatigue by increasing the breakdown of fat, and the release of the hormone norepinephrine.

Nuts give the body good energy

Nuts are a great snack, packed with nutrients to promote energy in the body!

Most nuts, including almonds, walnuts and cashews, are known for their high calorie density and abundance of protein, carbohydrates and healthy fats.

Walnuts in particular are high in omega-3 fatty acids as well as omega-6 fatty acids, as well as antioxidants that can boost energy levels and help fight inflammation.

In addition, these nuts provide the right amount of degradable carbohydrates and fiber for stable blood sugar.

Nuts also contain other vitamins and minerals, such as manganese, iron, B vitamins and vitamin E. These can help to increase energy production and reduce fatigue.

Leafy greens

Leafy greens like spinach and kale are excellent sources of energy-boosting nutrients.

They contain iron, calcium, magnesium, potassium and vitamins A, C, E and K. In addition, they are filled with folate, fiber and antioxidants.

Fatigue is one of the most common symptoms of iron deficiency. Leafy vegetables are excellent sources of iron to replenish the body's stores, as well as vitamin C which improves the absorption of iron in the body.

In addition, leafy greens can improve the formation of nitric oxide, which helps your blood vessels to expand, thus providing better blood flow throughout the body.

Beets

Beets are popular as they have the ability to improve energy and stamina.

Studies have shown that beetroot can improve blood flow as it contains a lot of antioxidants.

Nitrates, found in large amounts in beets and beetroot juice, help increase nitric oxide production and improve blood flow, allowing for increased oxygen delivery to the body's tissues. This effect can increase energy levels, especially during sports performance.

In addition, beets are packed with carbohydrates for a steady energy boost.

In summary

There is a wide range of different foods that can help boost your daily energy levels to the max.

Whether packed with carbohydrates for readily available energy, or fiber, fat and protein for a slower release of energy, these foods can help boost your energy and stamina.

In addition, many of these foods contain significant amounts of other important nutrients, including vitamins, minerals and antioxidants.

All of these compounds are involved in the production of energy in your cells, and they all provide many other health benefits.

If you want more energy, make sure to eat more of these foods, if you're not already doing so!