Different Types of Food and their Energy Impact

Different Types of Food and their Energy Impact

Green tea

Why it’s so special: Green tea is loaded with antioxidants and catechins, compounds that may help reduce the risk of heart disease.

How it helps energize you: Catechins are also believed to help enhance your mood.

Avocado: Improve your concentration

Why it’s so special: Beneficial for their good fat, avocadoes contain plenty of potassium. Avocadoes boost the appearance of hair and skin.

How it helps energize you: The dual fibre and fat in this summertime favourite help keep insulin levels steady, making concentration easier.

Vegetables

Why it’s so special: These veggies, including cauliflower, cabbage, Brussels sprouts, watercress and kale, are nutrition powerhouses. Contain a variety of compounds, including indoles and isothiocyanates, which may offer protection against a number of chronic diseases, such as cancer.

How it helps energize you: The fibre in these crunchy vegetables helps stabilize blood sugar and insulin, preventing energy levels from rising rapidly only to crash down.

Berries: Keep you focused

Why it’s so special: Dark berries, including blueberries, raspberries and blackberries, are packed with antioxidants.

How it helps energize you: Packed with fibre, berries can keep you focused by controlling your blood sugar levels and helping you avoid a dip in energy.

Brown Rice

Why it’s so special: Rich in manganese, the mineral that helps produce energy from protein and carbs; it will help you maintain high energy all day.

How it helps energise you: A versatile ingredient, brown rice can be served as a side dish with your favorite lean proteins (along with nutrient-packed veggies!) for a powerhouse lunch or dinner.

Sweet potato

Why it’s so special: High in carbohydrates and loaded with beta-carotene (vitamin A) and vitamin C, these will help fight off midday fatigue.

How it helps energise you: Try them mashed or cut into strips, tossed with a little oil and baked for a healthier alternative to French fries.

Honey

Why it’s so special: A spoonful of honey is nature’s equivalent of an energy drink.

How it helps energise you: Low on the glycaemic index, this natural sweetener acts as a time-released muscle fuel during exercise and helps replenish muscles post-workout. Add a sweet drizzle to anything from breakfast yogurt to afternoon tea.

Bananas

Why it’s so special: Because they are composed mostly of sugars (glucose, fructose and sucrose) and fibre, bananas are a foolproof energy food.

How it helps energise you: Top them with peanut or almond butter for a well-rounded snack, or slice one into your morning cereal for an extra boost that will keep you going until lunchtime.

Apples

Why it’s so special: Not only will an apple a day keep the doctor away, it’ll also give you a powerful jolt of energy.

How it helps energise you:  High in fibre, apples take longer to digest, so they’ll give you a more prolonged lift than many other fruit picks. Snack on apples with cheese for an especially effective pick-me-up.

Oranges

Why it’s so special:  High in vitamin C, potassium and folate, this citrus fruit rations out energy steadily over time instead of giving you a quick sugar rush.

How it helps energise you:  Peel and eat an orange whole to benefit from the pectin and fibre in the fruit’s membranes.

Spinach

Why it’s so special: An excellent source of iron, a key component of energy production in the body. How it helps energise you:  Eat a spinach salad for lunch and you probably won’t experience that afternoon energy slump.

Beans

Why it’s so special:  Both a protein and a complex carb, they’re a must for both carnivores and vegetarians.

How it helps energise you:  Toss a cup into of a spinach salad or enjoy a bean burrito.

Almonds

Why it’s so special:  Packed with protein, manganese, copper and riboflavin, almonds are a handy snack to keep at your desk or in your bag.

How it helps energise you:  Copper and manganese play an essential role in keeping energy flowing throughout the body by neutralizing toxins within cells. Riboflavin aids oxygen-based energy production.

Salmon

Why it’s so special:  Salmon has been receiving a lot of hype lately for its high content of omega-3 fatty acids, which can lower cholesterol and reduce your risk of heart disease.

How it helps energise you: This pink fish also contains protein and vitamin B6, niacin and riboflavin—all of which help convert the food you eat into energy. Top a spinach salad with salmon, or serve it with a side of brown rice and veggies for a power-packed lunch or dinner.

Yoghurt

Why it’s so special:  Yoghurt is a healthy breakfast r snack on the go. Rich in magnesium, which is crucial for energy release, yoghurt also adds a dose of calcium.

How it helps energise you:  Enjoy it post workout to help replenish your glycogen sources.

Eggs

Why it’s so special:  Containing the highest complete from of protein (Its 97% absorbable by the body), eggs provide 30% of your daily protein.

How it helps energise you:   All the essential amino acids that your body uses to rebuild muscle can be found in eggs.

Coconut

Why it’s so special:  The oils that are found in coconut provide a super nutritious source of energy as it primarily consists of medium chain triglycerides, a type of fat that is turned into energy quickly and efficiently.

How it helps energise you:   Coconut is utilized by the body to actually produce energy rather than store it as fat. That’s what we want! Coconut is an awesome food to prevent you from feeling sluggish throughout the day.

Lentils

Why it’s so special: Lentils and other legumes, like kidney beans and chickpeas, help stabilize blood glucose levels and prevent those mid-afternoon crashes you’ve struggled through so many times before.

How it helps energise you:  By incorporating lentils into your lunchtime meal, you will stretch your energy levels that little bit further and avoid the slump altogether.

Kale

Why it’s so special: Kale truly is a superfood! High in vitamins and minerals, kale is one of the best vegetables you can fuel your body with and is a real energy booster as it provides you with the essential minerals of copper, potassium, iron and phosphorus.

How it helps energise you:  To get the most out of the energy boosting benefits of this super veggie, ensure you cook it instead of eating it raw as it makes it easier for your body to digest and absorb all those important nutrients.

Ginger Tea

Why it’s so special: Forget the afternoon coffee and grab a ginger tea instead! Not only will the coffee keep you up all night and disrupt your body clock, caffeine is also known to contribute to nervousness, increased heart rate and restlessness.

How it helps energise you:  Ginger-infused tea is filled with antioxidants and nutrients that will give you that afternoon boost without the caffeine consequences. All you need to do is boil water with some fresh ginger for 5-10 minutes and add a squeeze of lemon before drinking. Yum!

Nuts

Why it’s so special:  Almonds, cashews and hazelnuts are all high in magnesium, which plays a major role in converting sugar into energy, and are also filled with fibre to keep your blood sugar levels even.

How it helps energise you:   Keep a bag at your desk and just a handful at 3PM will give you longer lasting energy than a cup of coffee ever will.

Quinoa

Why it’s so special:  Quinoa (pronounced keenwah) is a gluten-free grain that contains more protein than any other grain or rice. It is so rich in amino acids that it is considered a complete source of protein; high in lysine, methionine and cysteine.

How it helps energise you:   It is also high in folate, magnesium, phosphorus and manganese, making it a nutrient-packed source of carbohydrates for lasting energy levels. This is the ultimate food to boost your mood!

Goji Berries

Why it’s so special: Goji berries have been used for literally thousands of years in Chinese medicine to help increase energy and enhance the release of hormones.

How it helps energise you:   They increase the body’s ability to handle stress and support healthy mood, mind and memory- all while giving you the get-up-and-go energy you need to get through the day!

Asparagus

Why it’s so special: It’s no secret that low energy levels have a major effect on your mood and there is nothing worse than feeling sluggish AND down! Luckily, you can boost your mood with asparagus. It is one of the best plant-based sources of tryptophan which helps create serotonin, one of the brain’s primary mood-regulating neurotransmitters.

How it helps energise you: The high levels of folate also add to asparagus’ happiness-promoting profile!

Raw Cacao

Why it’s so special:  By allowing yourself a little treat every now and then will stop any sugar binges in the future.

How it helps energise you:  Nibbling on a square or two of dark chocolate energizes the body by providing an excellent source of iron and magnesium. 70% is best.

Water

Why it’s so special:  Is water a food? No, but it is the most important macro nutrient. Over 2/3rds of our body is made up of water and it is crucial for the balance of body fluids.

How it helps energise you:

  • aids digestion
  • helps with nutrient absorption
  • improves circulation
  • transport of nutrients
  • balance of body temperature

After 6-8 hours without any it’s a good idea to drink some water to help the cleansing and detoxifying process being in your body. Before you have breakfast or your tea or coffee start with a large glass or two when you wake up. Don’t chug it but sip slowly.

Lemons

Why it’s so special: While you’re at it with the water you might want to try and squeeze some fresh lemon into it. Lemons help with cleansing the liver and aids in digestion. Lemons are also a great source of:

  • vitamin C
  • calcium
  • magnesium
  • potassium

How it helps energise you: Try squeezing half a lemon into your water each morning for a mineral boost and an antioxidant charge.

Ginger

Why it’s so special:  You are already getting some cleansing water with lemon into you for energy, cleansing and detoxifying first thing in the morning, how about throwing one more thing in there. Everyone knows about the anti-nausea effect of ginger but it can also help to:

  • ease muscle pain
  • improve circulation
  • eliminate inflammation
  • can help with reducing migraine pain
  • acts as an antihistamine and decongestant
  • boosts the immune system

How it helps energise you: People have been using ginger for a good 4000+ years so a lot of research has been done over time. Grate a thumb sized peeled chunk of ginger and squeeze the juice from it into your lemon water for a zesty, nourishing morning beverage.

Blueberries

Why it’s so special: Possibly the king of fruits the small berry provides great amounts of fibre, antioxidants and phytonutrients. These phytonutrients play a key role in preventing disease and keeping the body running normally.

How it helps energise you: They are a perfect thing to start the day off because:

  • high levels of vitamin C
  • cancer fighting properties
  • improve heart health
  • boost brain function and cognitive health

Chia Seeds

Why it’s so special: Chia seeds have been used by Aztec and Mayans for millennia. They contain high amounts of Omega-3 as well as soluble fibre. They can balance blood sugar and are a complete protein allowing for more sustainable energy.

How it helps energise you:  Along with that they contain minerals such as iron, calcium, magnesium and zinc. This tiny seed packs a lot of nutrition and health benefit punch.

Bananas

Why it’s so special: The portable and consistent banana is still a top choice for energy and a classic breakfast food. Bananas are technically giant herbs rather than trees and have been quite hybridized over the centuries. An original banana you might not even recognize due to its smaller size, colour and vast amount of seeds that made it almost inedible. Bananas as we know them still are one of the best energy and nutrition sources around.

How it helps energise you:

  • high in antioxidants
  • can provide relief from heartburn and acid reflux
  • high in potassium
  • can act as a pre-biotic to grow healthy bacteria
  • lowers blood pressure
  • contain the mood boosting amino acid tryptophan

Almonds

Why it’s so special: Almonds are packed with:

  • protein
  • vitamin E
  • copper
  • magnesium
  • fibre

How it helps energise you: Besides providing energy one of their advantages is their ability to lower cholesterol as well as reducing the risks of cancer and heart disease. Interestingly a 3/4 cup of almonds has as much calcium as an 8oz cup of either low-fat, skim or whole milk. They are great raw, as almond butter or almond milk. Some people like to soak almonds over night or for up to 12 hours to help aid in the digestion of them.

Eggs

Why it’s so special: If you can get some farm fresh, free range, non-hormone treated chicken eggs you have a great morning food for energy.

How it helps energise you:

  • an almost perfect source of protein
  • vitamin B2
  • vitamin B12
  • Vitamin A, D and E
  • Calcium & iron (found in the yolks)

Maca powder

Why it’s so special: Maca is a root that comes from Peru. You will mainly find it as powder because it doesn’t grow in all climates so; it is dried and powdered to be exported in the rest of the world.

Maca is amazing for balancing hormones and is beneficial to both women (relief of PMS symptoms and menopause) and men (enhanced fertility). Maca is also a great adaptogen that helps decrease stress levels, enhance strength, stamina and libido as well as providing great energy and endurance. It works with the rhythms and needs of your own body.

How it helps energise you: Maca is rich is calcium, phosphorus, magnesium, potassium, vitamin B1, B2, C, E and iron. It contains lots of trace minerals like zinc and selenium and is great for menstrual imbalances, lack of libido, infertility, menopausal symptoms and stress but also for conditions such as anaemia, fatigue, depression, poor memory, tuberculosis and malnutrition.

Maca powder can be used in breakfast cereals, smoothies, juices, chocolate, desserts, etc.

Spirulina

Why it’s so special:  Spirulina is Blue – Green Algae, which thrives in alkaline lakes. It contains over 65% of complete protein (300% more than fish, meat or poultry, with 0 cholesterol). Spirulina is also very rich in chlorophyll, iron (about 58 times more than spinach), antioxidants, beta-carotene and essential fatty acid Omega 3 and 6.

How it helps energise you: You can choose to use powder – which is the most powerful way as it’s directly absorbable by your body – and add it to your juices and smoothies. You can change your dosage regarding your levels of energy, activity and your diet.

Spirulina is also great for people who have digestive issues as it helps improving the absorption of nutrients by your body.

Hempseeds and oil

Why it’s so special:  Hempseeds and oil are one of the rare complete sources of protein (33% to 37% of its weight) and are packed with life-force energy and enzymes. They are rich in Omega-3, 6 and 9 which are all very important for brain functions and considered a quality beautifying oil.

Hempseeds and oil are great to boost your immune system and bring balance in your essential fatty

acids, thus are also decreasing inflammation.

How it helps energise you: They deliver a balanced array of amino acids and are rich in minerals such as phosphorous, potassium, magnesium, calcium, iron, manganese, zinc, sodium, silicon, copper and many others.

Use the oil in in your dressings and sprinkle the seeds on your cereals, fruits, smoothies or salads.

Flaxseeds and oil

Why it’s so special:  Flaxseeds (or linseeds) and their oil are one of the richest source of Omega-3 fatty acids. Omega-3 fatty acids are essential for our health as our body doesn’t produce them on its own. The problem in our societies is that the big majority of people consume too much Omega-6 fatty acids and not enough Omega-3. However, the balance between both is absolutely vital to be healthy. Flax seeds and oil is one of the rare food that contains Omega-6 and 3 (EFAs – essential fatty acids) in perfect balance for the human body.

How it helps energise you: EFTAs are vital for brain function, energy production, oxygen transfer and strengthen immunity. Omega-3 fatty acids help to fight and prevent inflammation and many degenerative conditions such as heart disease, high blood pressure, strokes, etc .

They are many other superfoods great to try and add to your diet such as acai, bee products (bee pollen, royal jelly, honey and propolis), marine phytoplankton, aloe vera, wheatgrass or any seaweed.