Quantcast
Food

10 Superfoods That Will Boost Your Energy

You've probably heard the term superfoods—it's often applied to things like brown rice, spinach, yogurt, tomatoes and other healthy fare—but have you ever wondered what makes a food super? It's about efficiency: Superfoods not only pack more nutritional punch per bite than other foods do, they also have other properties that directly support the immune system, cut down on inflammation in the body, support mental health, and boost energy, stamina and longevity. You can't ask for much more than that from a single food.

Superfoods have to be not only nutritious but delicious if anyone is actually going to eat them.
Photo credit: Shutterstock

But here's a reality check: No food is super unless it tastes good, too, because otherwise you wouldn't be willing to eat it. With that in mind, here's my top 10 list of energy-boosting superfoods that everyone should eat on a regular basis.

Oats

These are arguably the most perfect superfood because they're high in fiber, protein, potassium, magnesium and other minerals. Oats are best eaten at breakfast because the fiber they contain is digested slowly, which stabilizes blood sugar levels all day. Oats have been shown in large-scale studies to lower cholesterol, which is why they're considered a heart-healthy food. If you're not a fan of oatmeal (I confess: I don't care for it), you can sprinkle them onto a bowl of cold cereal or yogurt, sneak oats into turkey meat loaf, or toss them into salads or casseroles for a nutritional boost.

Quinoa

This gluten-free grain has more protein than any other grain or rice. It's so rich in amino acids (such as lysine, cysteine, and methionine) that it's actually considered a complete protein (generally, complete proteins are only found in animal products). The amino acids help with muscle repair after exercise, while the folate, magnesium, and phosphorus in quinoa support energy levels.

Try serving it up as a curried "risotto."

Read page 1

Blueberries

In addition to being loaded with powerful antioxidants and energy-boosting carbs, blueberries contain vitamins A and C, folate, potassium, magnesium and fiber. Research suggests that these nutrients, along with the phytochemicals (health-promoting compounds that give plants their pigment) in blueberries, boost immune function and lower depressive symptoms by stopping the buildup of free radicals. This helps the body and mind recover from stress and cellular injury faster.

Salmon

Loaded with anti-inflammatory omega-3 fatty acids (in particular, docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA) that improve heart health, salmon is also a stellar source of protein. The American Heart Association recommends having fatty fish like salmon at least twice a week. Dietary intakes of fish and omega-3 fatty acids have been found to reduce depressive symptoms and improve cognitive function. Salmon's energy-boosting effects are related to improved metabolism, including the more efficient use of oxygen in the body during exercise.

Just be sure to avoid farmed slamon.

Avocados

A source of healthy fats, avocados are full of fiber, potassium, vitamins A and E, and folate. They're also a good source of an omega-3 fatty acid called alpha-linolenic acid, which improves the metabolic aspects of heart health including levels of oxidative risk factors, blood fat levels and inflammatory markers (like homocysteine, which is often elevated in fatigue-causing conditions like diabetes, arthritis and chronic fatigue syndrome).

Turkey

Not only is it low in fat and a good source of protein, but turkey contains the amino acid tyrosine, which elevates levels of dopamine and norepinephrine, brain chemicals that keep you more alert and focused. (Don't worry that eating turkey will make you sleepy because of its tryptophan; turkey doesn't have much more of this amino acid than chicken or fish does.) It also contains vitamins B6 and B12, which have been shown to ease insomnia and depression and boost energy.

Goji Berries

Used for 5,000 years in Chinese medicine to stimulate energy and mental acuity as well as lower stress, goji berries are believed to increase bloodflow, causing energy-enhancing oxygen to flow more freely throughout the body. These bright orange-red berries are concentrated sources of antioxidants; they can be eaten raw, cooked or dried like raisins.

Almonds

Packed with protein and fiber, almonds also contain calcium, potassium, phosphorus and vitamin E. What's more, they're a rich source of magnesium, which plays a key role in converting sugar into energy. Having low levels of magnesium in your body can drain your energy and cause sleep problems and leg cramps.

Lentils

These legumes are powerhouse sources of low-fat protein, fiber, iron, potassium, zinc and folate. They're also rich in selenium, a mineral that may be a natural mood enhancer; studies have linked low selenium levels to poorer moods and lower energy levels. The fiber in these petite legumes stabilizes blood sugar.

Here's how to cook lentils.

Kale

Loaded with vitamin C, vitamin A, calcium, iron, and potassium, this leafy green vegetable is also a solid source of protein and fiber—and it's very low in calories. In addition, it's packed with flavonoids, phytochemicals with antioxidant properties, which is why kale earns one of the highest ORAC ratings among vegetables.

YOU MIGHT ALSO LIKE

11 Amazing Health Benefits of Eating Fish

Factory Farms Are a #LoadOfCrap, Says New Report

Urban Greenway System Will Link 60 Miles of Trails

Show Comments ()
Sponsored
Popular
Robert Vessels

Fly Fishing in Yellowstone: How One Veteran Found a New Life in the Outdoors

By Lindsey Robinson

Evan Bogart never wanted to sleep in a tent again. Between 2004-2011, he'd served in the U.S. Army as an infantryman and spent three long combat deployments in Afghanistan and Iraq. He'd spent a good portion of his years in service living in a tent in hot and hazardous deserts. He'd had enough of the outdoors; he wanted to be in places with air conditioning, electricity and no reminders of the war-torn lands he had experienced.

Evan separated in 2011 as an E6 Squad Leader, with an honorable discharge and two Purple Hearts. But his own heart was heavy and troubled. He'd become disillusioned with the U.S. military and its goals in the Middle East. The violence and destruction he'd witnessed left him feeling both angry and guilty. He distinctly remembers one moment in Iraq: "An old woman told me I was a bad man, and I realized I agreed with her."

Keep reading... Show less
Popular
Make A Change World

How Two Brothers Convinced the Indonesian Government to Clean Up the World's Most Polluted River

By Gary Bencheghib and Sam Bencheghib

On August 14, we set out to kayak down the world's most polluted river, the Citarum River located in Indonesia, to document and raise awareness about the highly toxic chemicals in its waters and the masses of plastics floating on its surface.

We paddled a total of 68km in two weeks on two plastic bottle kayaks from the village of Majalaya, located just south of Bandung to Pantai Bahagia, the river mouth at the Java Sea. Each kayak was made of 300 plastic bottles to demonstrate that trash can have a second life.

Keep reading... Show less
Popular

General Motors to Run Ohio, Indiana Factories With 100% Wind Power

By Greg Alvarez

Last week I predicted it wouldn't be long before we had more news on Fortune 500 wind power purchases. Well, a whole seven days passed before there were new deals to report.

Keep reading... Show less
Popular
South Carolina United Turtle Enthusiasts (S.C.U.T.E) unearthed three baby loggerheads after a nest inventory at Pawleys Island beach. Lorraine Chow

Sea Turtle Population Rebounding But Many Threats Remain

A new study published in Science Advances has found that most global sea turtles populations are recovering after historical declines.

The results from the analysis suggest that conservation programs actually work, and why we must defend the Endangered Species Act (ESA) that protects vulnerable plants and animals, and is currently under attack by political and business interests.

Keep reading... Show less
Sponsored
Popular
www.youtube.com

Baby Rhino Brings New Hope to India’s Manas National Park

A baby rhino spotted alongside its mother in Manas National Park, located in the northeastern Indian state of Assam, is an encouraging new sign that the rhino population in the protected area is on the upswing. The mother, named Jamuna, was rescued as a calf from Kaziranga National Park, located about 200 miles east of Manas and raised at the Center for Wildlife Rehabilitation and Conservation, a facility that cares for injured or orphaned wild animals run by Wildlife Trust of India/International Fund for Animal Welfare and the Assam Forest Department. She was moved to the Manas in 2008 as part of the country's rhino conservation efforts.

The calf is her second since 2013—a positive indication that despite concerns due to poaching of mature males, rhinos in Manas are reproducing.

Keep reading... Show less
Popular
Cedar Mesa Valley of the Gods in the Bears Ears National Monument in southeastern Utah. Bob Wick, BLM

Navajo Nation Readies Legal Action if Trump Shrinks Bears Ears National Monument

Interior Sec. Ryan Zinke's recommendation to reduce the size of the Bears Ears National Monument in Utah could spark a legal battle between the Navajo Nation and the Trump administration.

"We are prepared to challenge immediately whatever official action is taken to modify the monument or restructure any aspect of that, such as the Bears Ears Commission," Ethel Branch, Navajo Nation attorney general, told Reuters.

Keep reading... Show less
Sponsored
Popular
Jilson Tiu / Greenpeace

Nestlé, Unilever, P&G Among Worst Offenders for Plastic Pollution in Philippines Beach Audit

A week-long beach clean up and audit at Freedom Island in Manila Bay has exposed the companies most responsible for plastic pollution in the critical wetland habitat and Ramsar site—one of the worst locations for plastic pollution in the Philippines.

The Greenpeace Philippines and #breakfreefromplastic movement audit, the first of its kind in the country, revealed that Nestlé, Unilever and Indonesian company PT Torabika Mayora are the top three contributors of plastic waste discovered in the area, contributing to the 1.88 million metric tonnes of mismanaged plastic waste in the Philippines per year.

Keep reading... Show less
GMO
www.youtube.com

Arkansas Plant Board Backs Dicamba Ban Next Summer in Blow to Monsanto

The Arkansas Plant Board has approved new regulations that prohibit the use of dicamba from April 16 through Oct. 31, 2018 after receiving nearly 1,000 complaints of pesticide misuse in the state.

Arkansas, which temporarily banned the highly volatile weedkiller in July, could now face legal action from Monsanto, the developers of dicamba-resistant soybeans or cotton and the corresponding pesticide, aka the Xtend crop system.

Keep reading... Show less
Sponsored

mail-copy

Get EcoWatch in your inbox