High energy foods

High energy foods provide additional energy supply to the human body. They help prepare the body before doing physical activities and high impact sports activities, such as running, swimming, skiing and jogging. High energy foods also help enhance the immune system. High energy foods come from the five main food groups. The five main food groups include vegetables and fruits, dairy products, meat, grains and pasta.

Among the vegetable group, green leafy vegetables are the most important high energy sources. Sprouts, asparagus, broccoli and spinach are top energy providers. Nuts and seeds that provide great energy include peanuts, almonds, soy nuts, sunflower seeds, and pumpkin seeds. Peanut is a good source of protein and magnesium. For extreme energy requirement, women are advised to consume about 1900 mg of potassium everyday. Lentils, and beans, such as kidney beans and baked beans, could significantly supply this high potassium requirement. Beans and lentils are also great sources of complex carbohydrates. Soy nuts contain omega-3 fatty acids which are good for the circulatory system. This food also helps increase awareness.

A 2.5 oz packet of pumpkin seeds can provide about 400 mg of magnesium. Magnesium is an important energy nutrient because it is needed for the production of adenosine triphosphate (ATP). ATP is the main energy-producing molecule found in the body. Several studies show that cocoa contains ingredients that help people stay alert by increasing activity in certain parts of the brain. Studies also reveal that cocoa inspires happiness when mixed with sugar and fat. Research concludes that peppermint temporarily stimulates memory and enhances mental awareness.

In the fruits area, bananas and pineapple are good sources of energy. Berries, such as strawberries and blackberries, are good sources of nutrients and antioxidants. They are also high in water, which means that they can keep people hydrated and energized throughout the day. Fruit juices, such as orange juice, are high in vitamin C. Vitamin C helps reduce fatigue which keeps a person’s energy high all throughout the day. A clinical study has found that people who consume at least 400 mg of vitamin C feel the least amount of fatigue. Watermelon provides vitamin C, lycopene, iron and potassium. Because watermelon is full of water, it is good for hydrating the body.

Dairy foods that contain fats are good energy providers. Yogurt contains vitamin B which helps the body convert other nutrients into energy. Yogurt also contains potassium, which is an important mineral for energy. Furthermore, according to a report from the “American Journal of Obstetrics and Gynecology,” calcium found in yogurt significantly reduces fatigue and other symptoms of pre-menstrual syndrome (PMS). Because of its excessive fat content, eating yogurt is being discouraged in people with weight problems. Eggs are also good sources of energy. Egg whites provide high amount of protein white egg yolks contains B vitamins. Many experts advised against eating more than three eggs a week.

In general, all meats are high in energy. White meats help sustain an individual’s levels of normal daily activities. In the grain and pasta area, wheat and barley are known to be rich in high energy nutrients. Pasta is a staple food and can supply the body with significant energy.

High protein energy bars are also good energy sources. Consumers should buy energy bars that get at least 40% of their calories from protein. Some of the best brands of high protein energy bars include Ironman PR, Zone Perfect and Balance. Energy smoothies also provide high energy. To create an energy smoothie, one cup of skim milk is mixed with low-fat yogurt, berries, ice cubes and little cinnamon.

Last updated on Jul 28th, 2011 and filed under Healthy Eating. Both comments and pings are currently closed.

Comments are closed