Foods can boost energy by supplying calories, by pushing your body to burn calories more efficiently, and, in some cases, by delivering caffeine. For a better mood, the best foods are those that help keep your blood sugar steady and trigger feel-good brain chemicals. Following are the foods and drinks that have this property:
Carbs may be the foe of fad diets, but they’re vital for boosting energy and mood. They are the body's preferred source of fuel, plus they raise levels of the feel-good chemical, serotonin. The key is to avoid sweets, which cause blood sugar to spike and plummet, making you feel tired and moody. Instead, pick whole grains like whole-wheat bread and cereal etc. Your body absorbs whole grains more slowly, keeping your blood sugar and energy levels stable.
2) Cashews & Almonds:
These nuts are rich in protein and magnesium, a mineral that plays a key role in converting sugar into energy. Being low on magnesium can drain your energy. Good sources of magnesium include whole grains particularly bran cereals and some fish.
Skinless chicken, lean mutton and beef are sources of protein that include the amino acid tyrosine. Tyrosine boosts levels of two brain chemicals (dopamine and norepinephrine) that can help you feel more alert and focused. Meat also contains vitamin B-12, which may help ease insomnia and depression.
Fatty fish, such as salmon, is rich in omega-3 fatty acids, which may protect against depression and be good for heart health. Besides fish, nuts are another good source of omega-3 fatty acids.
Folate is another nutrient that may lower the risk of depression. Find it in leafy green vegetables (such as spinach and lettuce), legumes, nuts, and citrus fruits.
Fiber helps keep your energy steady throughout the day. Many people don't get enough fiber. You can fix that by eating more beans, whole fruits, vegetables, and whole grains.
Staying hydrated can help you avoid getting tired. Some studies suggest even mild dehydration can slow your metabolism and sap your energy. The solution is simple - drink plenty of water or other unsweetened beverages throughout the day. Another way to stay hydrated and energized is to eat fresh fruits and vegetables, which are naturally full of water.
Coffee is one of the world's most popular pick-me-ups, and it works - at least in the short-term. Caffeine steps up the body's metabolism, temporarily improving mental focus and energy. Frequent mini-servings will keep you alert and focused longer than one large dose. Just beware of drinking so much coffee that you can't sleep at night - losing sleep won't help your energy!
There is good news for chocoholics. A little bit of dark chocolate can boost your energy and mood. That's because of the caffeine in chocolate, along with another stimulant called theobromine.
Breakfast is a gold mine if you want more energy. It is the most important meal of the day. The best breakfasts deliver plenty of fiber and nutrients through whole-grain carbs, good fats, and some type of lean protein.
Here's another way to keep your energy, mood, and blood sugar steady: Eat small meals and snacks every three to four hours, rather than a few large meals. Some options: peanut butter on whole-grain crackers, half a chicken sandwich with salad, or whole-grain cereal with milk.
Most energy drinks give you simple carbohydrates - in other words, sugar - which the body can quickly convert into energy. This is a convenient way for high-intensity athletes to keep going, but less active people may not need them. Energy drinks are usually high in calories and low on nutrients.