BEST SUPERFOODS FOR ENERGY
Time to read 6 min
Time to read 6 min
You may typically associate energy with a hot cappuccino or an ice-cold, caramel-dosed iced latte, but energy comes in more forms than just your daily hit of caffeine.
Energy is found in the foods we eat daily, from bananas to beans, and can give your body the fuel to perform on a daily basis. If you’re looking for the best foods to provide energy, consider superfoods.
Super by name, super by nature; these foods offer the maximum nutritional benefits for minimal calories and are packed with vitamins, minerals and antioxidants. When incorporated into a balanced and healthy diet, superfoods can help you optimise your diet and improve your health and well-being.
Let’s look at some of the best superfoods that can provide energy.
Quinoa is technically a seed, but it is classified as a whole grain. Quinoa is a complete source of plant protein and fibre and contains all nine essential amino acids that your body can’t produce alone. This whole grain is gluten-free and comes in over 120 varieties (Harvard T.H. Chan).
Quinoa contains iron, riboflavin and magnesium, which can support brain function, energy metabolism and energy production. The high content of manganese works to help prevent damage to the mitochondria during energy production (Wilcox, J. 2012).
You probably already enjoy the odd avo on toast a few times a week. Whether it’s your go-to at the local cafe or a home-made favourite, avocado is one of the most nutrient-dense foods available and one of the most decadent foods in fibre, folate, potassium, vitamin E and magnesium (LexWell. 2022).
Delicious, refreshing and versatile, you can pretty much apply avocados to any meal. Wraps, toasties, salads… you can combine it with most of the ingredients on the list to create a delicious meal or snack.
Avocados are a fine source of healthy fats, which can help to lower cholesterol and provide an energy boost that can enhance your performance. Avocados provide nine calories of energy use per gram, while proteins and carbohydrates only provide four calories, making them an effective way to sustain yourself through a busy day (Brager, A).
Who doesn’t love the taste of salmon? Well, then, why not add it to your diet?
Salmon is highly nutritious and loaded with nutritional value. From healthy fats, protein, B vitamins, potassium and selenium, salmon is also one of the best sources of omega-3 fatty acids. The B vitamins in salmon are involved in several essential processes in the body and can help your body produce energy (Spritzler, F. 2022).
With benefits that include reducing inflammation and supporting weight maintenance, adding salmon to your diet and consuming it 2 or 3 times per week can help you take advantage of the nutrients present (Hill, A. 2018).
Gojo berries are sweet, tangy berries with a long history in traditional Chinese medicine. Commonly used to make tinctures, wine, and justice, goji berries are high in vitamins, trace minerals, polysaccharides, and antioxidants and can offer a range of health benefits.
Goji berries are a good source of carbohydrates that can promote energy and amino acids to support your protein needs. Goji berries can benefit the liver, kidneys, and vision and can provide benefits to your immunity (Robins, L. 2020).
Like most items on this list, almonds deliver a massive amount of nutrients and are high in antioxidants, vitamin E, protein, and fibre. Almonds are also packed with B vitamins, which are important in helping your body convert food into energy, while magnesium helps to fight muscle fatigue (Rhone, N. 2020).
Almonds generally come raw or roasted and are used to produce things like almond milk, oil, butter, flour and more. Almonds are high in phytic acid and monosaturated fats, among other things. Almonds are also an effective solution to weight loss as they can reduce hunger due to their high protein and fibre profile, and there is evidence that they may boost metabolism slightly (Leech, J. 2023).
Lentils are a legume that can provide a great source of low-fat protein, fibre, iron, potassium, zinc and folate. Lentils are also rich in minerals synch as selenium, which can be used as a natural mood booster (EcoWatch. 2015).
Lentils can help your body resist fatigue and are a useful energy source. The high starch content makes them an effective source of energy and contains a healthy amount of fibre that can help you control energy production. The B vitamins in lentils also play an essential role in energy production and may slow down the oxidation of carbohydrates (Nordic Track).
Beetroots are a colourful and versatile vegetable packed with essential vitamins, minerals, and plant compounds. With low calories and high nutrients, beetroot is rich in folate, which can support growth, development and heart health, as well as manganese, which is relevant in brain function, nutrient metabolism and bone formation (Coyle, D. 2021).
Beetroots can decrease elevated blood pressure levels and may even enhance athletic performance due to the dietary nitrates found in beets. Beetroots may have several anti-inflammatory effects and can support digestive health due to their high fibre profile (Coyle, D. 2021).
Beetroot can balance your energy intake because they are low in fats and calories but are high in water, which can balance your energy levels.
Spinach belongs to the same family as beetroot and quinoa (the Chenopodiaceae family) and can improve energy levels. Spinach is rich in iron and can increase vitality and restore energy. Iron is critical in the function of red blood cells, supporting oxygen transportation around the body (Lewin, J. 2021).
Spinach can help maintain good vision and healthy bones and is packed with fibre, protein, calcium, iron, folate and vitamin C.
And one last superfood because you deserve to treat yourself to something sweet…
Yes, you have your cake and eat it too (but replace cake with dark chocolate, of course). Research has suggested that dark chocolate is high in flavonoids, which demonstrate antioxidant activity and can boost the immune system. The cacao powder present in dark chocolate is derived from cacao beans, which are a source of those healthy flavonoids (Ware, M. 2019).
Well, remaster your diet!
If you find yourself losing energy throughout the day, it isn’t a sign that you need another coffee, another scoop or pre-workout; it might be a sign that you need to add a few new superfoods to your diet.
Cook some salmon and quinoa a few times a week, add avocado to a few more foods or grab a handful of almonds as a morning snack.
We know that’s easier said than done, but don’t worry; we do have a solution. It’s not always easy to get enough superfoods into your daily diet, but a daily greens formula like Evolve Green Machine can help you hit your nutritional goals. This formula contains nothing artificial, is plant-based and offers a multivitamin and mineral complex that can improve your energy metabolism and nutrient intake.
Visit us in-store, and we can tell you all about it, or reach out online with any questions, and our team will be glad to help. Until then, add superfoods to your next shopping list.
Harvard T.H. Chan. ‘The Nutrition Source’, Harvard School of Public Health, accessed 10 March 2023, https://www.hsph.harvard.edu/nutritionsource/food-features/quinoa/#:~:text=Quinoa%20and%20Health&text=Unlike%20some%20plant%20proteins%2C%20quinoa,intolerance%20such%20as%20celiac%20disease.
Wilcox, W. 2012, ‘7 Benefits of Quinoa: The Supergrain Of The Future’, Forbes, accessed 10 March 2023, https://www.forbes.com/sites/juliewilcox/2012/06/26/7-benefits-of-quinoa-the-supergrain-of-the-future/?sh=4a57c57b5a1b
LexWell. ‘Superfood of the Month: Avocado’, The Lexington Medical Centre, accessed 10 March 2023, https://blog.lexmed.com/home/blog/2022/03/16/superfood-of-the-month-avocado#:~:text=Avocado%20is%20one%20of%20the,added%20to%20almost%20any%20dish.
Brager, A. ‘Avocado Nutrition Facts & Benefits: 5 Reasons To Eat The Fruit!’, NASM, accessed 10 March 2023, https://blog.nasm.org/avocado-nutrition-facts-benefits#:~:text=Biochemically%2C%20avocados%20provide%20a%20significant,carbohydrates%20only%20provide%20four%20calories.
Spritzler, F. 2022, ‘Salmon Nutrition and Health Benefits’, Healthline, accessed 10 March 2023, https://www.healthline.com/nutrition/salmon-nutrition-and-health-benefits#1
Robins, L. 2020, ‘8 Superfoods To Best Support Your Mood & Energy Levels’, Mind Body Green, accessed 10 March 2023, https://www.mindbodygreen.com/articles/superfoods-to-support-your-mood-energy-levels
Rhone, N. 2020, ‘Food as Fuel: 10 Things to Eat on Tired Mornings’ Healthline, accessed 10 March 2023, https://www.healthline.com/health/food-nutrition/morning-fatigue
Leech, J. 2023, ‘9 Evidence-Based Health Benefits of Almonds’, Healthline, accessed 10 March 2023, https://www.healthline.com/nutrition/9-proven-benefits-of-almonds
EcoWatch. 2015, ‘10 Superfoods That Will Boost Your Energy’, EcoWatch, accessed 10 March 2023, https://www.ecowatch.com/10-superfoods-that-will-boost-your-energy-1882045696.html
Nordic Track. ‘Lentils: Their Surprising Benefits for’, NordicTrack Blog, accessed 10 March 2023, https://www.nordictrack.co.uk/learn/lentils-their-surprising-benefits-for/
Coyle, D. 2021, ‘9 Impressive Health Benefits of Beets’, Healthline, accessed 10 March 2023, https://www.healthline.com/nutrition/benefits-of-beets
Hill, A. 2018, ‘16 Superfoods That Are Worthy of the Title’, Healthline, accessed 10 March 2023, https://www.healthline.com/nutrition/true-superfoods#TOC_TITLE_HDR_4
Lewin, J. 2021, ‘Top 5 health benefits of spinach’, Good Food, accessed 10 March 2023, https://www.bbcgoodfood.com/howto/guide/ingredient-focus-spinach
Ware, M. 2019, ‘What are superfoods and why should you eat them?’ Medical News Today, accessed 10 March 2023, https://www.medicalnewstoday.com/articles/303079