The right nutrition plays a role in all aspects of our lives, from brain power to bone health to preventing disease. MayoClinic.com recommends eating a nutritious, balanced diet heavy on fruits and vegetables with moderate amounts of carbohydrates, protein and dairy and smaller amounts of fats and sweet foods. Certain foods can help you relax or feel full, and there are a variety of foods that can help you feel energized, as well.
Nuts
Incorporating nuts into your diet can help promote energy in your body while providing many healthy nutrients. The Food and Agriculture Organization of the United Nations website reveals that the fats and oils in nuts provide energy, and the About Nuts website indicates that the protein and carbohydrate content in nuts also play a role helping you feel energized. Nuts like almonds, walnuts, peanuts, pecans, cashews, brazil nuts, hazelnuts, chestnuts, pistachios, macadamia nuts and pine nuts all provide a wealth of energy-producing nutrients. Research published in the November 2006 issue of "The British Journal of Nutrition" reveals that eating nuts results in high energy levels. The George Mateljan Foundation for the World's Healthiest Foods website reports that one quarter cup serving of walnuts provides 94.6 percent of the daily recommended intake of omega-3 fatty acids and nearly 45 percent of the intake recommended for manganese as well as a rich source of copper and tryptophan.
Bananas
Eating bananas can energize you. The Food and Agriculture Organization of the United Nations website indicates that the energy provided by bananas comes primarily from sugar and starches in the fruit, which your body easily processes into fuel. Additionally, they are rich in vitamins A and C, which help to increase energy. The Energy Fanatics website reports that eating two bananas will give you enough energy for a high intensity 90 minute workout. The George Mateljan Foundation for the World's Healthiest Foods website reveals that one banana provides nearly 30 percent of the daily recommended intake of vitamin B6 and serves as a rich source of potassium, a mineral that Traverse Bay Farms notes that if you have insufficient potassium levels, you may suffer from fatigue, or not enough energy.
Beans
Adding beans to your diet may help increase your energy. Goya indicates that beans are rich in complex carbohydrates, which provide energy for the muscles and brain. Beans also contain high levels of protein, which also help to create energy in the body. Beans such as black beans, black-eyed peas, kidney beans, garbanzo beans, navy beans, pinto beans and lentils all offer the carbohydrates and protein necessary to boost energy. The George Mateljan Foundation for the World's Healthiest Foods website reports that a one cup serving of black beans provides 30 percent of the daily recommended intake of protein and nearly 14 percent of the recommended intake of carbohydrates. In addition, a serving of black beans contains 172 percent of the daily recommended intake of molybdenum, 64 percent of the intake recommended for folic acid, 59.8 percent of dietary fiber and serves as a rich source of magnesium, vitamin B1, phosphorus and iron.
References
- Food and Agriculture Organization of the United Nations: Bananas
- British Journal of Nutrition: Nuts: source of energy and macronutrients
- Energy Fanatics: Banana Nutrition and Health Benefits
- Traverse Bay Farms: Bananas and Energy
- Goya: Beans - A Nutritional Power House
- The George Mateljan Foundation for the World's Healthiest Foods: Black Beans
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