It is a reality that certain foods provide more energy and vitality than others. Do you know if you really follow an energetic diet? Do you feel tired and think it has something to do with your diet?
In this article 25 foods that give you energy and vitality.. As we will see, these are foods of all kinds: fruits, vegetables, sauces, cereals, dairy … We will explain what components are rich in each of these foods and why they provide energy.
- You may be interested in: “Foods rich in protein and essential amino acids”.
25 healthy foods that give you energy and vitality
As we have said, the 25 foods that give energy and vitality that we are going to talk about are of many different types, and can be included more or less easily in our diet.and can be more or less easily included in our diet.
If you want to increase your daily energy levels and prevent fatigue in a healthy way, read on!
1. Garlic
The first of the 25 foods that give energy and vitality that we are going to talk about is garlic. This food is rich in potassium, phosphorus, iodine and vitamins (especially vitamin B6). Its nutritional properties increase when consumed raw.
In addition, garlic contains a fiber called “inulin”, which makes it easier for us to absorb iron. By having more iron in the body, we have less feeling of fatigue during the day.
2. Ginseng
Ginseng is a plant that has revitalizing and positive properties for memory and for the prevention of certain diseases. In addition, it is good for strengthening the immune system. This food is mainly used in Chinese medicine (in fact, it comes from there). They use especially its root to prepare infusions.
3. Chestnuts
Chestnuts are nuts, although their composition is more similar to that of cereals. Chestnuts are rich in carbohydrates. In addition, they contain very few calories (approximately 190 kcal per 100 grams). If we compare it with some fruits such as hazelnuts or walnuts (which contain between 500 and 600 kcal), they are very few.
4. Dates
Dates are also foods that give energy and vitality, due to their functional and nutritional components (in fact, it is one of the fruits with the highest amounts of them). They contain dietary fiber, antioxidants and potassium. On the other hand, their sodium levels are low. They do, however, contain a lot of sugars (hence their high energy content).
Dates also contain vitamin B6, which is very positive for functions such as memory and attention.
5. Brown rice
Brown rice, compared to white rice, is richer in nutrients. It is a food rich in carbohydrates; this means that it is a good source of energy and fuel for our body.
Its carbohydrates are lower in relation to other types of food that also contain starch. In fact, a positive characteristic of brown rice is that it contains starch, a beneficial substance for diabetics.
6. Quinoa
Quinoa is another food that gives energy and vitality. This is thanks to its high content of essential amino acids (proteins). In fact, quinoa is considered the only plant food that provides all the essential amino acids, which is why it has become so popular. It also contains large amounts of fiber.
7. Goat milk and cheese
Thanks to goat’s milk, iron and copper can be better absorbed and utilized by the body. This is due to its high content of triglycerides and amino acids (lysine and cystine).
8. Buckwheat
Buckwheat is another food source of vitality and energy. In fact, cereals are the foods that can offer us more energy in a diet; this is because they are sugars of slow assimilation that are not accompanied by fats (that is why they are not fattening).
Buckwheat, in particular, is gluten-free and easy to digest. It also contains rutin, a compound that helps prevent blood from clotting.
9. Prawn
Prawns are a type of seafood, rich in iron and proteins of high nutritional value. These proteins help us to develop healthy muscles. Their fat and carbohydrate content is minimal. On the other hand, they also contain calcium and phosphorus, beneficial for the maintenance of bones and teeth.
10. Miso
Miso is a condiment typical of Japanese cuisine. It is a fermented paste made from soybeans and salt. The miso is another food that gives energy and vitality; its consumption is recommended for people who do a lot of sport.
11. Chicken, ostrich and quail eggs
These three types of eggs have large amounts of vitamins and are also low in calories. Eggs are very nutritious foods because they provide: minerals, vitamins and proteins (and at high doses).
12. Raisins
Raisins are a food rich in fiber and carbohydrates. They also provide good amounts of iron, phosphorus, calcium and sodium, which is why they are considered a very complete and energetic food.
13. Tamari sauce
Tamari comes from fermenting soybeans with salt and water. Tamari sauce is rich in minerals, essential amino acids and trace elements (the latter are beneficial for strengthening the immune system).
14. Poultry meat
Poultry meat is rich in polyunsaturated fatty acids (especially omega-3 fatty acids). This product helps to keep energy levels high, in addition to helping the metabolism burn calories. Finally, it also keeps blood vessels healthy.
15. Bananas
Bananas are also foods that give energy and vitality. They contain low levels of protein (about 1.2%) and lipids (0.3%). They are rich in carbohydrates (20%). They are also a very digestible type of fruit.
- We recommend: “10 foods rich in fiber (to combat constipation)”.
16. Millet
Millet is a type of cereal, which provides large doses of energy. More than 65% of its composition is carbohydrates. Its fat content is approximately 3% (of which 4% is linoleic acid).
17. Fish roe
Fish roe contains polyunsaturated fatty acids and large amounts of protein. Their levels in omega 3 acids are also high. It is another food that gives vitality and energy.
18. Red meat
Red meat is rich in non-essential amino acids (such as carnosine or taurine). Taurine is a compound that increases our brain speed and makes us alert and clear-headed. It also provides energy.
19. Turnips
Turnips are a type of vegetable with minimal calorie levels. They contain a lot of water, fiber and few carbohydrates. In terms of vitamins, they are rich in vitamin C and B vitamins (B1, B2, B3 and B6).
20. Sea salt
Sea salt helps our muscles to contract and our brain to transmit nerve signals (it strengthens our nervous system). In addition, it helps to improve concentration. It also provides energy and vitality.
21. Carrots
Another food that gives energy and vitality is the carrot. This vegetable is rich in carbohydrates and vitamin A, which helps maintain good vision, skin and mucous membranes.
22. Chia seeds
Chia seeds are rich in minerals (calcium, magnesium, zinc, phosphorus…), antioxidant amino acids, vitamins and dietary fiber.
23. Cured cheese
The cured cheese, the more cured it is, the more nutrients it will have (and the more calories it will also have). This food is very nutritional and energetic, with good amounts of calcium.
24. Honey
Honey helps strengthen our muscular system (especially the heart). It contains fructose, a sugar of slow digestive absorption. Honey also provides a lot of energy.
25. Chocolate
To finish the 25 foods that give energy and vitality, we will talk about chocolate. This product is rich in proteins, carbohydrates, fats and essential nutrients. That is why it provides a lot of energy and vitality.
In addition, its consumption is also related to improvements in psychological well-being. It contains a large amount of xanthines, substances that stimulate the central nervous system.