Indians are foodies at heart. Our rich cultural heritage includes a variety of exquisite cuisines, each with its own benefits, flavours, and specialities. All that being said, just keep in mind that food should never just be about fulfilling hunger pangs or savouring all that’s offered.
What you eat is what you are i.e. your body takes on the energy that the food provides. It is thus important to be aware of the healthier foods that can provide you and your family with energy as everyone’s body is different, and may require varying amounts of energy. But there are certain nutrient-dense foods that are good for us all.
Here are 7 important foods that will help boost energy levels:-
1. Brown rice
Brown rice is rich in manganese which helps produce energy from proteins and carbohydrates. Replacing traditional white rice with brown rice can do wonders for your family’s health and energy levels. It can be part of the main course or a side dish to lean protein-rich foods and nutritious green veggies. For vegetarians, here are some options for protein – rich foods.
Honey is low on the glycemic index and acts as an energy booster for your body. It helps replenish muscles post workouts by acting as fuel that is released in our body when required. Consuming pure honey daily mixed in warm water is a healthy way to begin your day. A spoonful of this natural sweetener is nature’s equivalent of an energy drink. Add it to your tea or yoghurt for an energy boost.
Composed mostly of sugars such as glucose, fructose, and sucrose – the ones that are responsible for giving our body an instant energy boost, bananas are without a doubt an instant energy booster.They can be eaten anytime during the day or before working out. They go great with almonds or peanut butter for a quick sweet snack and make a great addition to morning cereals. A banana smoothie to start the day is a great way to get the family energised.
Apples are high in fibre, which means they take longer to digest in our body. They will give you a more prolonged energy boost compared to other fruits. You can dice them, cut them in cute little pieces and team them up with cheese for a tasty treat. And remember, an apple a day does keep the doctor away! This fruit is available all year round. Encourage everyone in your family to include apples in your diet for levelling up not only your energy levels but also your immunity.
This nutrient-packed leafy vegetable is available all year round and is an excellent source of iron, vitamin A, K, B12 and C. It also contains manganese and magnesium which are good sources of healthy energy for the whole family. Spinach plays a vital role in the functioning of red blood cells (transport oxygen through your body), DNA synthesis and, of course, the production of energy.
Another good source of manganese, almonds are also packed with riboflavin, protein and copper. Manganese and copper play an important role in helping your body maintain the ease of energy flow by neutralising toxins within the cells. The oxygen-based energy production is further aided by riboflavin. Almonds make for very healthy snacks that you can easily carry around. Salted almonds are a great snack for kids to carry to school.
Eggs contain the highest complete source of protein in any food. The amino acids that your body uses to rebuild muscle are found in eggs. Being a good source of thiamin, riboflavin, folate, B12 and B6, they also enhance energy production for the body. Whether you eat them boiled, scrambled, fried or baked – it will add value to your family’s diet for sure.