Foods that boost energy.

It is way to difficult for women's as they are the core of the family...... it is like balancing on the rope, a slip and the whole balance is lost. They multitask and have different hormonal needs which requires proper nutrition. To keep up with this fast pace of life, not only women but also men should resort to following natural energy boosting foods to suffice the nutritional needs and to stay energized.

1. Brown Rice:- 

Brown rice often mistaken as millet is whole grain rice. It is a good carbohydrate source and contains high content of fiber, magnesium, phosphorous, selenium, thiamine, niacin, vitamin B6, and manganese. Magnesium enhances the formation of energy from carbohydrates and proteins. It can be used instead of white rice. When it is served with high-quality protein foods like eggs, fish, meat, or cottage cheese (paneer), it forms a whole meal dish, which fulfills the rest of essential proteins.

2. Sweet Potato:- 

Sweet potato is starchy, sweet tasting, tuberous root vegetable and a very rich source of energy. It is high in beta-carotene (Vitamin A), and vitamin C, which helps in reduction of fatigue. 

3. Oats:- 

Oats are a type of cereal grain that is available easily in market. They are rich in energy and provides fiber, vitamin B, minerals especially manganese, which helps in elevating energy production in the body. It’s a great way to start the day but, make sure that the sweetened and flavored forms are avoided. The sweetening and flavoring reduce the energetic value. Various recipes from oats can be prepared for breakfast as well for main meals like lunches and dinners.

4. Greek Yogurt – 

Also known as strained yogurt, Greek yogurt contains a higher protein density than regular yogurt, and it is largely casein protein. Hence, it has become more popular than regular yogurt. It is a great option to use instead of sour cream. It is one of the best sources of protein and digestive enzyme that boosts the formation of energy in the body. It can be consumed as filler, along with meals or as an ingredient itself.

5. Eggs –

Sunday ho ya Monday Roz Khao Ande!! Just as the tagline stated eggs have all the power. It is a rich source of energy, a rich source of protein, and a good source of vitamins and minerals. 1 egg is sufficient enough to provide sustained energy and nutrition to the body. Let that be egg white or egg yolk they both provide energy when combined with cereals and serves as a whole meal. 

6. Beans –

Beans are a fantastic protein source and a great source of energy. They are high in folic acid and iron which play crucial roles in energy metabolism. They are slowly digested by the body thus, also provides satiety and adequate energy that lasts for a longer duration. Next time while snacking out, choose these over french fries, and feel the difference.

7. Nuts and Oil seeds –

These are not only rich in energy, but also in proteins. They provide energy, which lasts for longer period. They are also packed up with antioxidants, vitamins, minerals and omega- 3 fatty acids. All these enhances the energy metabolism. They can be used as fillers as they are crunchy in texture, or they can be included in breakfast making it power packed.

8. Quinoa (Pronounced as ‘kinoa’) –

Quinoa is a gluten free grain rich in protein. It is also rich in folic acid, magnesium, and phosphorus which helps in energy metabolism. The proteins from quinoa, helps in muscle repair post-exercise. It is available in the Indian market and online too.

9. Dark chocolate –

It is a form of chocolate which has a higher content of cocoa butter and less of milk. Dark chocolate is one of the rich sources of energy, it is rich in antioxidants like polyphenols that enhances the energy formation in the body. Even though it is beneficial, it is important to keep a check on its portion sizes; as it also contains added sugars which adds up to everyday calorie intake.

10. Pumpkin seeds –

They are a renowned source of energy and are an excellent source of vitamins and minerals like niacin, iron, zinc, manganese, magnesium, and phosphorus, which enhances the formation of energy.These can be consumed as snacks, or can be served as salad toppers or sprinkled as a garnish on many dishes.