7 Foods That Provide More Energy Than A Cup Of Coffee

When we need energy, we usually reach for sugar or coffee, which quickly invigorates us, but then we quickly lose vitality. There are many different foods that supply energy for a longer period of time and help us maintain the same levels of vitality over a longer period of time.

1 Avocado

Add avocados to your menu when you need more energy. In addition to its health benefits, it also contains high levels of B vitamins, which help cells convert food into energy. It is rich in fats and fiber - fats help increase the absorption of nutrients, and fiber slows the rise and fall of blood sugar after a meal, thus promoting a more stable energy level.

Try to get about 30-35% fat, 50% carbohydrates and 30% fat when eating. This diet provides constant energy levels, unlike others that eliminate fat or carbohydrates.

2. Green leafy vegetables

Although low in calories, green leafy vegetables are high in iron, fiber, calcium, folic acid, magnesium, vitamins A, C, E and K. These vitamins and minerals prevent anemia, a major cause of fatigue, especially in women.

You do not need to eat canned spinach, and 2-3 times a month drink green smoothie or add it to a fresh salad for lunch.

3. Sweet potatoes

Carbohydrates should not be completely avoided, as many proponents of the keto diet do. They are the fastest source of energy. Focus on choosing whole grains that are high in fiber, carbohydrates that are slower to digest than sugar and white flour.

The perfect choice for carbohydrates are sweet potatoes. They are a great source of complex carbohydrates and fiber, which slow down digestion and increase the duration of the feeling of satiety, so that energy is released slowly and steadily. Sweet potatoes contain manganese, which helps break down nutrients and increases energy.

4. Bananas

Loaded with good carbohydrates, potassium and nutrients, bananas are a great choice, especially before a workout, to give you energy quickly.

Not only these are the advantages of the fruit:

- Potassium helps with hydration, a natural key factor to make you feel more vital;

- Natural sugars and carbohydrates charge you with energy before exercise;

- Phytochemicals help in recovery, so you can get back in good shape faster after exercise.

5. Dark chocolate

Forget about candy in the afternoon! Sugar will give you energy and concentration quickly, but it is also quickly absorbed, which makes your blood sugar unstable.

For more sustainable levels of vitality, choose dark chocolate with 70% or more cocoa. This sweet option is a good source of caffeine and theobromine, two natural stimulants that boost energy and mood. Dark chocolate also contains antioxidants that improve blood flow and thus supply oxygen to the brain and muscles.

6. Water

Eat right, get enough sleep and exercise - this is the key to increasing energy. But also pay attention to what you drink.

Coffee is a support for many of us early in the morning, but it also makes us nervous. The next time you reach out to pour more coffee, choose to fill your cup with water.

Dehydration can cause your body to lower energy production and make you more tired and slow. Drinking enough water is essential to stimulate energy.

7. Red beets

Beetroot cannot be defeated when it comes to nutrients and energy. It contains natural nitrates and antioxidants that increase blood flow, thus oxidizing the brain and muscles.

Aim to eat a variety of vegetables in combination with beets and you will cover the minimum quota of micronutrients for the day.