Energizing superfoods -
Green tea provides just the right amount of caffeine to keep your mind alert after a meal. Plus, it also provides l-theanine, which helps you feel calm yet focused. Green tea is also loaded with antioxidants to help support the immune system and defend against free radicals.
Maca is a fruit that grows in Peru but its typically found in powder form throughout the west. As an adaptogen, maca may defend the immune system against stress so you might feel more prepared and energized for the day ahead. Superfoods for energy as part of a healthy lifestyle are important for fueling your cells to work, function, and getting things done.
Hi, I'm Tegan. I have a degree in Nutrition and Food Science and a deep passion for real food and natural health. I am a huge believer in the power of mushrooms, and want to help you get some in your life! Your productivity suffers. The day seems to drag on forever.
Mushrooms for energy may be. Jerky, snack bars, chocolate, chips, teas, coffee, sauces, even beer and maple syrup—mushrooms in food are everywhere and getting more popular all the time. This fascination with fungi-powered.
But what about the good foods to keep you awake? What are the best superfoods for energy? Raw Nuts and Seeds with Goji Berries The nut roasting process destroys a lot of the important antioxidants, like vitamin E, and damages healthy fats. With raw nuts like walnuts, you can enjoy omega-3 fatty acids, protein, and other minerals.
Leafy Green Smoothie with Cordyceps Leafy green veggies like kale blend well into a smoothie with some apple or pineapple to provide a sweet taste.
Acai berries are another nutrient-dense superfood for energy loaded antioxidants. Spirulina, Coconut, Banana Smoothie Spirulina is a type of alga that provides a hefty dose of protein and iron in every tablespoon for sustained energy. Healthy fats in coconut milk help boost energy while bananas provide potassium.
Chia seeds and flax seeds are a great source of omega-3 fatty acids. Sprinkle some flax seeds on top of your oatmeal or granola for heart health and energy. Avocado on Whole Grain Toast Avocado is packed with potassium — more than a banana in fact — along with plenty of healthy fats for sustained energy.
Green Tea Green tea provides just the right amount of caffeine to keep your mind alert after a meal. The Bottom Line on Superfoods for Energy Your body needs well-rounded meals to stay energized through the morning and into the afternoon.
Liz Robins is a wellness writer and content strategist with a B. in Nutrition from the University of Minnesota. She's a contributor and former contributing editor for Organic Spa Magazine, and has covered health and spa stories for many outlets, including Deepak Chopra's JIYO.
Superfoods are fruits and vegetables that are especially rich in health-promoting nutrients—vitamins, minerals, antioxidants, and more. Many of these nutrients have long been revered for their nourishing and medicinal effects, and the latest research is helping us to understand why.
Maca hails from the highlands of Peru and has been used traditionally by the Peruvian people as both food and medicine. Its radish-like root is typically dried and ground into a powder that has a caramel, or malty, flavor. You can find it online, in health food stores, and even in some supermarkets.
The three varieties yellow, black, and red have unique effects on the body, but yellow maca which yields a light brown powder is the most popular.
This superfood is a complete protein and rich in calcium, magnesium , potassium, vitamin C, and other essential vitamins and minerals. It provides an energy boost , but it's not a stimulant like caffeine , so it won't leave you jittery and anxious.
Maca is an adaptogen , meaning that it adapts to what the body needs and has a balancing effect. As a result, it helps to maintain equilibrium and balance stress levels. As an adaptogen, maca can also support hormone balance. Research has found that it can reduce hot flashes and night sweats 1 in postmenopausal women.
It can also help manage PMS symptoms. This superfood has a reputation as an aphrodisiac and fertility enhancer, too, and studies have demonstrated that it improves male libido and increases blood levels of pituitary hormones in women 2. The black variety of maca has been shown to increase sperm count , and research suggests that the rare red maca offers protection against prostate cancer 3 and supports bone health.
In other words, there are plenty of reasons to experiment with adding maca to your supplement regimen or diet. There's no shortage of easy ways to add maca to your diet , thanks to its powder form and mild, pleasant flavor.
Cooler days call for hot maca , a warming, delicious drink you can make at home with maca powder, nut milk, and a hint of natural sweetener. Or start your day off energized with a generous sprinkle of maca in your morning coffee. Another idea: Add a scoop of maca powder to homemade granola, smoothies, energy balls, cookie dough—the options are virtually endless.
One to two tablespoons is a typical serving size, but it's best to start with just ¼ teaspoon to ½ teaspoon every other day so you don't overwhelm your digestive system.
You may want to avoid maca before bed—it can be stimulating in some individuals. Commonly called blue-green algae, spirulina is actually a type of bacteria that grows in saltwater lakes and some freshwater ones. It's been eaten in Africa and Mexico for centuries.
Once harvested, spirulina is freeze-dried and sold as a blue-green powder available at health food stores and online. Spirulina is incredibly nutrient-dense. It boasts several minerals especially iron , vitamins beta-carotene and several B vitamins, for starters , antioxidants, protein, and gamma-linoleic acid, a beneficial fatty acid.
It's an excellent source of vitamin B12 for vegetarians and vegans because not many plant foods contain high levels. Spirulina is also considered a complete protein and is very easy to digest. The antioxidant C-phycocyanin 4 lends blue-green algae its unique color.
In the body, it helps scavenge free radicals 5 to keep them from damaging the body's cells and DNA. Your heart might benefit from spirulina too. And some athletes swear by spirulina, asserting that it enhances speed, energy, endurance, and mental ability although limited research supports the endurance claim 8.
Spirulina is a colorful addition to smoothies, like this banana spirulina smoothie. Sweet fruits like bananas work best to offset the sea-vegetable flavor. Its savory taste is ideal for dishes like this spirulina quinoa salad. Cacao or cocoa powder is a byproduct of the dried, fermented seed from the fruit of the cocoa tree.
It's what gives chocolate its distinctive taste, although cacao itself isn't naturally sweet. The ancient Maya of Central America are considered the first people to consume cocoa 9 , which they called kakawa "Food of the Gods".
This superfood was also revered in Mesoamerican society, where it was used medicinally in more than ways before eventually making its way to Europe in the mids.
Today you can find pure, unsweetened cacao powder in health food and grocery stores, as well as online. Cacao is high in minerals, flavonoids, and other health-promoting antioxidants, and cacao powder, in particular, is high in insoluble fiber associated with reduced diabetes risk Research has shown that cacao helps protect the aging brain 9 , protect nerves from inflammation and injury, and helps lower blood pressure and heart disease risk One of the most common medicinal uses of cacao over the past years has been stimulating the nervous system.
Theobromine 12 in cacao has a stimulant effect that's gentler than that of caffeine of which it also contains a small amount. It's one option if you're trying to cut back on caffeine but still need an energy lift. Chocolate's reputation as a feel-good food is likely related to cacao's high magnesium content, which plays a role in both relaxation and energy production.
Cacao also contains tryptophan, an essential amino acid associated with emotional well-being and relief from anxiety. And it boasts anandamide aka the "bliss molecule" , a fat that binds to cannabinoid receptors in the brain 13 to promote a pleasant feeling akin to that associated with hemp oil.
The melt-in-your-mouth sensation and irresistible taste of chocolate surely have something to do with it, too at least, that's how we felt. Alas, your average chocolate bar isn't potent enough to deliver all that cacao has to offer.
But don't despair—there are plenty of decadent yet healthy ways to incorporate cacao into your diet. Namely, this naturally sweetened vegan chocolate mousse , which gets its creaminess and healthy fats from avocado.
And this blackberry lemon cacao fudge is sure to satisfy, with a healthy dose of both cacao powder and cacao butter. Try this superfood in other desserts and smoothies too; it's a perfect complement to nutrient-rich nut butters and pairs well with fruit.
These vibrant, sweet, and tangy berries have a history in China, where they're cultivated, dried, and typically enjoyed in soups and herbal tea. Long a part of traditional Chinese medicine 14 , goji berries are also used to make tinctures, wine, and juice. You need not go to Asia to find goji berries today; their superfruit status has landed them in supermarkets, health food shops, and online stores.
Goji berries are high in vitamins, trace minerals, polysaccharides, and antioxidants, including carotenoids responsible for their distinctive orange-red color and many of their health benefits. They're also a source of carbohydrates for energy and amino acids to help meet the body's protein needs.
Historically, goji berries have been consumed to increase longevity and benefit the liver, kidneys, and vision These tasty little gems are also taken for their purported immunity-enhancing 15 effects.
In terms of this superfood's effect on mood, a recent study demonstrated that goji berry extract can alleviate low-level anxiousness in animals, at least; more research is needed to determine whether it's effective in humans.
Goji berry juice is refreshing and easy to make by simply blending berries and coconut water. Alternatively, you can toss goji berries in your trail mix or oatmeal to kick-start your day or add them to chocolate desserts. This tantalizing four-ingredient carob and goji berry bark recipe is a real winner too.
Goji berries make colorful, nutrient-dense additions to salads, smoothie bowls, and muffins as well. These tiny yet mighty seeds of the Salvia hispanica L. plant were cultivated, eaten, and used as folk medicine in Central and South America as far back as B.
They were also given as an offering to the Aztec gods in religious rituals. Today you can buy black and white varieties in health food stores, supermarkets, and online. Oil-rich chia seeds are high in fiber, vitamins, minerals, and antioxidants, including omega-3 fatty acids associated with preventing heart disease.
Chia seeds show promise in supporting blood sugar balance, healthy blood pressure maintenance, inflammation, and more 16 , although additional studies are needed.
And there's more good news: Their high fiber content 17 can help you stay regular and might keep you feeling full longer, staving off hunger between meals. Add chia seeds to smoothies, cereal, and juices for a fiber and nutrient boost.
They absorb about 10 times their weight in water and develop a gelatinous texture when soaked—perfect for chia seed pudding and this vegan egg replacement but we recommend not eating them dry, as they soak up the saliva and can make it hard to swallow. Sprinkle a small number of seeds in your oatmeal, salad dressings, and sauces for healthy thickening.
Coconuts come from a type of palm tree grown primarily in tropical regions, including Polynesia and Asia. This iconic fruit is adored worldwide for its refreshing water and slightly nutty-flavored, fat-rich flesh—along with a bevy of products made from these. Look for whole coconuts and related products in health food stores, supermarkets, and online.
The water of young, green coconuts is high in potassium and other electrolytes that help the body replenish those lost during moderate exercise. In fact, coconut water contains significantly more potassium than popular sports drinks take that, muscle cramps! Plus, this all-natural alternative is lower in sugar.
Keep in mind, though, that longer, more strenuous workouts can require that sugar and sodium be replaced afterward. Coconut meat, or flesh, is rich in saturated fat more on that below and insoluble fiber, which helps move food through your digestive system to keep you regular.
The flesh provides minerals including manganese and potassium, too. Coconut milk, cream, oil, and butter are all made from the flesh. Coconut oil is extracted from mature coconut flesh, although health experts still don't agree on whether it's healthy to consume or not.
Stoking the debate is a well-publicized report released by the American Heart Association in that advised against using coconut oil due to its high saturated fat content.
Without caffeine, it can be Water weight slimming tips to get superfoovs energy boost throughout the Energizing superfoods. Superfoods offer Low sodium dining out options energy boosts for sustained NEergizing throughout the superfoovs. Incorporating these foods into your xuperfoods could increase Sports performance equipment energy levels. Superfoods are a category of foods that are rich with nutrients, such as antioxidants, minerals and vitamins. They are often also packed with fiber, protein and healthy fats. Bananas are packed with fiber, potassium, vitamins and carbohydrates, which make them a perfect natural energy booster, reports Healthline. A study published in the journal PLoS One compared a single banana to a carbohydrate sports drinks for cyclists participating in a long bicycle ride.Video
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