Nutritionists say that besides ensuring an adequate amount of sleep, certain foods can also help boost energy levels, keeping you alert and active throughout the day.
Experts interviewed by CNBC agree that the following four key foods can help replenish energy:
Registered dietitian Maya Feller mentioned on CNBC’s “Make It” program last year that consuming complex carbohydrates for breakfast can keep you energized all day long.
Feller and other experts recommend consuming these complex carbohydrates to boost energy: whole wheat bread, sweet potatoes, oats, pumpkin seeds, apples, and chickpeas.
A recent study revealed that most Americans do not consume enough fiber in their diets.
Internist and clinical nutritionist Nancy Rahnama suggests that starting the day with fiber-rich foods can help maintain high energy levels.
Here are some fiber-rich foods recommended by nutritionists: berries, quinoa, prunes, leafy greens – especially spinach.
Nutritionists point out that a common energy-boosting food is heart-healthy fats.
Nutritionist Patricia Bannan told CNBC’s “Make It” program that foods rich in omega-3 fatty acids support brain health, with fatty fish like salmon and sardines assisting in mood improvement and lowering depression levels.
Depression can lower your energy levels and impact your work efficiency.
Foods rich in heart-healthy fats that you may consider include: avocado, tofu, olives, sardines, dark chocolate, and salmon.
Staying hydrated might seem simplistic, but it is often overlooked as a means to increase energy. According to the Centers for Disease Control and Prevention (CDC), dehydration can affect your mood and make you feel sluggish.
Registered dietitian Lauren Manaker noted in an article for CNBC’s “Make It” that consuming enough water throughout the day helps “maintain energy levels by keeping muscles energized.”
As for how much water to drink each day, there is no definitive answer at present, especially considering different factors like your level of physical activity. However, when feeling fatigued and in need of an energy boost, drinking a glass of water can help.
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