9 Energy boosting foods if you are sluggish & bull; hello healthy

Do you feel tired easily? Maybe you lack energy. Often times when you are sleepy, you don't think that you are lacking energy. One of the solutions is drinking coffee. Of course this is not healthy for the body, because the caffeine contained in coffee can increase alertness, and cause a palpitating effect. Then, what is the solution? When you lack energy, what you have to pay attention to is food intake. Want to know what energy-boosting foods you can consume?

ALSO READ: Energy Drinks, Are They Good for Consumption?

List of energy boosting foods

Here is a list of some foods that can provide your body with the energy it needs:

1. Almonds

Do you like snacking? Well, here is a snack that is suitable for increasing energy. Almonds contain important nutrients, namely magnesium, and B vitamins. Both of these nutrients can be converted into energy. According to Rachel Berman, RD, CDN, author of the book Boosting Your Metabolism for Dummies, quoted by Everyday Health, reveals that low magnesium levels can make you easily tired when used to exercise. This is because magnesium has an important role in the body's metabolism, for example in controlling blood sugar and regulating blood pressure. Meanwhile, a lack of vitamin B can lead to feeling weak, lack of concentration, and irritability. You can serve about 1 ounce of almonds, or 23 nuts.

2. Salmon

Salmon is often touted as one of the most beneficial foods. Still according to Berman, nutrients in the form of omega-3 fatty acids are thought to improve memory, reduce depression, generate energy, and improve mood. Did you know that omega-3 fatty acids are also good for heart health? Yes, this fish can indeed lower blood pressure and bad cholesterol, so that the risk of developing cardiovascular disease decreases.

There is another long-awaited benefit, which can help you lose weight. Salmon can be a mainstay menu at dinner so you don't need to overeat at night, because the protein in it can make you feel full. So, you can still lose weight, and the energy will still be there.

ALSO READ: Want to Lose Weight? Try to eat more than 3 times a day

3. Bananas

Don't you like bananas? It's time to think again, because this one fruit can be used as an energy booster. When you are in a hurry in the morning, don't skip breakfast, your body needs nutritional intake to get through the day. Well, you can make bananas as a breakfast menu plus low-fat milk, or a glass of yogurt. These foods are a combination of fat and protein, their function can prevent you from starving before lunchtime. Bananas contain potassium, fiber, B vitamins, according to Berman, these nutrients can improve muscle function.

4. Oatmeal

Oatmeal, aka wheat, surely you all know this food is not highly recommended. Usually we eat it as a breakfast menu, but you can also make it a snack. Fiber takes a long time to be digested by the digestive system, besides that wheat can also balance blood sugar, and make you more focused. According to Melinda Johnson, MS, RD, chairman of The Arizona Academy of Nutrition and Dietetics, quoted on the Everyday Health website, eating oatmeal can increase energy throughout the morning compared to breakfast with just plain bread.

ALSO READ: 7 Healthy Oatmeal Recipes for Breakfast

5. Foods that contain iron from plants

Iron can also make a person more energized. A survey cited by the Health website, shows that 10% of women aged 20 to 49 years experience iron deficiency, or iron deficiency, this causes reduced physical and mental endurance, and feelings of weakness. Why does the body need iron? Because this nutrient functions to deliver oxygen to cells, so when there is only a little iron, immunity can decrease. Women are strongly encouraged to increase their iron intake during PMS. You can find iron in nuts, spinach, and sesame seeds. Alternatively, you can eat foods that are high in vitamin C, because this vitamin can increase the absorption of iron by the body.

6. Choose frozen foods

Believe it, or not, frozen foods contain a rich source of nutrients. According to Cynthia Sass, RD, Health nutritionist, "Freezing locks in nutrients, so frozen fruit without adding other ingredients will be the same, or even more nutrients contained in it than fresh fruit, unless the fresh fruit is freshly picked." When the fruit is harvested, the nutrients in it begin to decrease. Rich in nutrients means good for increasing your energy.

7. Vary your fruits

Sure, bananas are great for breakfast, but it's even better if you eat a variety of super fruits - like apples, berries, and tomatoes. Maybe you want to keep your weight under control, but limiting yourself to the same fruit can limit your intake of antioxidants and nutrients as well, reducing your energy and immunity.

ALSO READ: 5 Fruits That Make Us Full Longer

8. Eating 'real' foods

The obvious meaning here is that which is closer to 'natural', for example choosing whole grains over processed potatoes (potato chips), whole fruit over juice. According to Sass, there are some people who replace processed foods with "real" foods, their energy remains present, and some even lose weight.

9. Greek yogurt

This yogurt is rich in protein, so it makes you full quickly. This one food is good for breakfast, lunch, or a snack. You can mix berries and peanut chunks for added nutrition. Make sure you stick to low-fat Greek yogurt.