Are you tired of feeling sluggish and low on energy? If so, this post will give you the solution on how to increase energy naturally with superfoods.
Increase Energy Naturally
After a long day, you take a moment to relax. You’re tired and can’t decide what to eat, let alone start exercising. But adding superfoods to your diet can help you fight fatigue and regain your energy. Rather than blaming your busy schedule for your tiredness, consider the impact of your diet.
We often take our nutrition for granted, but it can dictate a day of high energy and focus, or headaches and fatigue.
Superfoods to the rescue
Superfoods are rich in nutrients that revitalise your cells and increase energy naturally. They help you run at peak performance, waking up more easily, staying focused throughout the day and getting a better night’s sleep. With superfoods you aren’t just looking after your physical health, you’re also improving mental clarity and concentration.
Unlike quick fixes that lead to energy crashes, superfoods provide a steady and natural source of energy. By making simple swaps like choosing a handful of almonds over a sugary snack, you can fuel your body with the nutrients it needs to function optimally and maintain consistent energy levels throughout the day.
The Science Behind Superfoods
Superfoods are packed with antioxidants, healthy fats, and plenty of fibre to keep your organs happy and functioning well. These nutrients fight disease and produce red blood cells, which carry oxygen around your body. Good oxygen and blood circulation are key for an active lifestyle.
Superfoods are loaded with antioxidants, but what are they? Antioxidants are a common term in advertising, but their meaning isn’t always clear. Simply put, they are chemicals that can slow down or prevent damage to cells caused by foreign toxins and chemicals. Dark coloured vegetables contain phytochemicals that help protect against diseases. These superfoods include spinach and broccoli.
If damage has been done to your cells, your immune system will find this and try to heal itself. Consider inflammation as your body’s natural defence mechanism. However, if it happens too regularly it can cause more damage to the body in the long run. Chronic inflammation can lead to diseases, stress, arthritis, diabetes and possibly lead to cancer.
Foods high in folate like spinach and legumes support pregnancy and encourage fertility. They also contain magnesium, which assists with hormones like progesterone, estrogen, and testosterone.
Your mind will appreciate superfoods too, as they’re crucial for brain health and cognitive function. Foods rich in omega-3 fatty acids can support brain cell function and improve your memory. This can be found in salmon and walnuts.
Blueberries can delay brain aging and improve your learning capacity. Turmeric and broccoli reduce inflammation in the brain and promote growth of neurons. Other superfoods increase blood flow to the brain, so you can say goodbye to brain fog.
Incorporate superfoods into your diet and you can boost your performance in both the office and the gym!
Top Superfoods to Increase Energy Naturally
Here are 8 superfoods that pack a nutritional punch.
This is top of our list! Turmeric is a superb way to increase energy naturally and boost overall health. Containing Curcumin, it fights off harmful molecules with its anti-inflammatory properties. It can combat arthritis pain, aging, depression, anxiety, even cancer. Turmeric is a natural blood thinner and supports liver function and digestion.
TIP: Turmeric is commonly used in Asian and Middle Eastern dishes like curries and yellow rice, but you can add it to any of your casseroles, stir-fries, and soups.
This is a great way to add healthy fats to your diet. Fat used to be something we avoided, but we now know it has benefits. Healthy fats are good because they provide energy and lower bad cholesterol.
Avocados are creamy and have a texture like dairy foods. They’re high in fibre and vitamin B, which your body uses to turn food into energy. They have more potassium than bananas and contain important phytochemicals that support heart health and healthy aging.
TIP: Make a guacamole dip, spread it on toast, mix it with cream cheese, or add it to your salads and smoothies.
All types of berries can increase energy naturally:
Blueberries – one of the highest in antioxidants which can help lower bad cholesterol (LDL) and blood pressure, as well as improve insulin sensitivity. They are mostly water, low in carbs, and good for brain function.
Raspberries – improve memory, help digestion and toxin release, and lower risk of heart disease due to their high levels of Polyphenol. They are another brain favourite!
Strawberries – rich in Vitamin C, which promotes collagen and skin elasticity. Like blueberries, the nutrients in strawberries can regulate blood pressure and inflammation, and they are good for prenatal health as they contain Folate.
TIP: Add them to your smoothies, cereal, fruit salads, or sprinkle on top of some yoghurt, pancakes, or oats. They also make great jams and jellies the kids will enjoy.
Nuts and Seeds
Nuts and seeds provide a good dose of protein, fat, and fibre. Protein is key to your overall wellbeing, especially if you’re into regular exercise. It helps repair muscle fibres torn during workouts, making them even stronger. Nuts can help stabilise blood sugar, improve gut health and reduce inflammation.
Almonds – rich in vitamin E, lowering risk of Alzheimer’s, heart disease and cancer.
Walnuts – packed with polyphenols that enhance brain health. They’re even shaped like a brain to help you remember!
Chia seeds– contains Omega-3 if you don’t like fish. They’re gluten-free, high in antioxidants and low in calories. And they’re so small you can easily sneak them into the kids’ meals without them noticing.
Pumpkin seeds – excellent source of magnesium and calcium, benefiting your heart and bone health.
Yes, you read that correctly – chocolate makes the cut! Just remember to enjoy it in moderation.
The high cocoa content in dark chocolate can change bad cholesterol (LDL), lowering your risk of heart disease and stroke. Cocoa has antioxidants called flavanols, which reduce blood pressure and boost brain activity. And let’s not forget, dark chocolate produces endorphins, making you feel better and reducing stress. Who said being healthy is boring?
TIP: Have it with yoghurt, mixed with nuts or oatmeal, or simply enjoy it with a glass of milk.
These are another top source of protein and fibre, keeping you feeling full and boosting metabolism. Legumes keep you regular and are helpful with weight control.
Packed with Vitamin B, iron, calcium, zinc, and magnesium, this superfood will increase energy naturally. The zinc supports the nervous system, thereby increasing immunity which increases energy. Lentils help manage blood sugars and heart health, making them an excellent snack option.
TIP: Try satisfying your chip craving with crunchy oven-roasted chickpeas. Or add them to soups, casseroles, salads, stir-fries, tacos, smoothies, or make Hummus dip.
If you want to increase energy naturally, include dark leafy greens in your diet. They may not look delicious, but they’re packed with nutrients:
Broccoli – is great for heart, bone, and digestive health and lowers cholesterol, and risk of allergies and cancer. It’s a natural blood thinner and supports the thyroid, which can impact weight control. It improves eye health, skincare, and the list goes on!
Spinach – an excellent source of iron, which helps with oxygen circulation. It prevents blood clotting, high blood pressure, and kidney stones, and is great for the skin. Try some crisp baby spinach and ignore the green sludge Popeye ate!
Kale – supports the liver, containing nutrients that stimulates detoxification. It reduces inflammation, risk of cancer, and is super low in calories. The taste is bitter, but you can easily disguise it. For a healthy gut, you can’t go passed kale.
TIP: Use them in salads, wraps and sandwiches, stir-fries, omelettes, casseroles, and soup.
*Other superfoods that increase energy naturally are ginger, salmon, eggs, oatmeal, olive oil, green tea, and yoghurt.
This food gives you energy and flavour and has been used for centuries to treat bronchitis, high blood pressure, and liver disorders. It helps regulate blood sugars and the immune system, prevents insulin resistance, and keeps your metabolism working well, which helps with weight loss.
The main ingredient, Allicin, contains Sulphur which fights viruses and makes garlic a great remedy for colds. It’s also used for skin conditions like rashes, cold sores, and acne. As a bonus, it keeps away vampires and creepy guys.
TIP: Crush, slice or mince it and add it your meat, casseroles, stir-fries, and soups.
How to Incorporate Superfoods into Your Diet
Start by including nutrient-dense foods like kale, blueberries, and turmeric in your recipes. You can blend spinach and turmeric into your morning smoothie or sprinkle chia seeds onto your yogurt.
Try creating power bowls with a variety of superfoods like avocado, spinach, and salmon for a wholesome and nourishing meal. Nutritionists recommend ‘eating a rainbow’ by including a variety of colourful vegetables in your daily meals.
Craving dessert? Mix some dark chocolate and berries with yoghurt and you’ve got yourself a super treat!
Discover some yummy ways to enjoy superfoods here.
By making these simple adjustments, you can effortlessly elevate the nutritional value of your daily diet.
Superfood supplements are concentrated sources of nutrients that stem from natural foods like berries, greens, and seeds. They are packed with vitamins, minerals, and antioxidants. Usually, they come in the form of capsules, tablets, or powders and can be sourced from supermarkets, chemists, and health food stores. These supplements are considered an alternative to eating superfoods, that still boost nutrient intake and overall health.
Risks and Considerations
Although superfoods are loaded with benefits, like everything, you can have too much of a good thing. Overconsumption can lead to adverse effects such as IBS, acidity, or increased mercury levels. Superfoods may also interact with certain medications. If you have an existing health condition, its best to consult a healthcare professional before adding new superfoods to your diet. Always be mindful of portion sizes and ensure you’re having a balanced diet to avoid any potential drawbacks.
No More Struggling with the Demands of Your Day
By embracing a diet rich in superfoods, you can say farewell to the energy rollercoaster and welcome a newfound vitality. These energy boosters will enhance your physical performance and mental alertness, enabling you to tackle your daily tasks with ease.
When looking for ways to increase energy naturally, superfoods is the solution. Do you have a favourite superfood? Share your thoughts below!