In peak summer, the sun beats down on you and zaps you of energy. You lose a lot of fluids through profuse sweating. And, that is why you end up feeling lethargic. You have to drag yourself through your daily routine. But, there is a way you can actually shrug off the lethargy- with energy giving foods! Certain high energy foods can speed up your metabolism, and also give you an energy boost –
Bananas are sweet fruits that can act as the perfect energy food. Bananas are rich in potassium and fiber. They are stuffed with natural sugars such as glucose, fructose, and sucrose and as soon as they enter your body, they give you an energy boost. The energy released will sustain for hours. Moreover, bananas contain plenty of fibers, which improve gut health and accelerate metabolism. The faster your metabolism, the more energetic you feel.
Nutrition in Bananas
126 grams or one serving of banana contains 110 calories, 30 grams of carbohydrate, and 1 gram of protein. They naturally have no cholesterol, fat or sodium. Having around 450 grams of potassium, it should be a major part of the diet, especially in adults.
Dieticians and doctors emphasize the importance of consuming curd or yogurt. It has a cooling effect on the body. Yogurt is packed with magnesium, a mineral that instantly releases energy in the body, thus making it the ideal energy giving food.
If you work out in summers, as you should remember to consume curd as part of your post-workout diet. Not only will this energy giving food raise your energy levels but it will also help mend torn muscles.
Apart from the insane amount of energy, yogurt is a great immunity and digestion booster. It fights with indigestion and bloating. Yogurt also helps to keep you cool in summers and is a great substitute for milk.
Nutrition in Yoghurt
1 cup or 235 grams of plain yogurt has about 149 grams of calories. It is also an excellent source of calcium, phosphorus, and riboflavin.
3. Coconut Water
Coconut water is a cooling drink that can supplement your daily water intake. It hydrates you, infuses you with energy and flushes out all the harmful waste from your body. It contains minerals that maintain the water balance in your body and help regulate body temperature.
Since coconut water is formed naturally inside the fruit, it has 94% water and very little fat. Whatever little fat it has is coconut fat. It is also very good for diabetics and helps reduce blood pressure. It is also the best thing to have after prolonged exercise especially during summers.
Nutrition in Coconut Water
A 100 ml of coconut water contains 19 calories. It has 61 mg of potassium and 5.45 mg of sodium
Dry fruits comprise dehydrated fruits like dates, watermelons, raisins, cherries, and apricots. It does not contain any unhealthy refined sugar. So even diabetics can consume it without any fear. Dry fruits are filled with natural sugars. So even diabetics can consume it without any fear. Raisins have about 59%, dates have 65%, apricots have around 53%. Densely packed with potassium, and a wide range of vitamins, dry fruits ensure that your body remains at its peak all day long.
Figs make for great guilt-free snacking. They also help in preventing heart diseases. Prunes and raisins help to regulate acidity. Apricots impart give a glowing complexion and their juice can be used to treat sunburns
The best time to consume this high energy food is between breakfast and lunch. This will infuse energy and curb hunger pangs.
Nutrition in Dry Fruits
1 ounce of dry fruits contain about 84 calories.
The delightful trait of nuts is that they will not give you an instant energy surge. On the other hand, nut consumption will ensure a consistent release of small doses of energy throughout the day.
Munch on some peanuts, almonds or cashews every few hours to ensure that your energy levels do not dwindle.
Pistachios and almonds are known as neutral foods, neither hot nor cold and make for good energy giving food during summers
Nutrition in Nuts
A serving ( 28 grams) of most nuts contain about 160 to 200 calories. Almonds contain about 161 calories, 14 grams of fat and 6 grams of protein and carbohydrates. Pecans have 193 calories, 20 grams of fat, and 3 grams of protein and carbohydrates
Chocolate contains sugar and caffeine, both of which lead to a hike in cortisol and adrenaline levels and lead to a surge of energy. Nibble into small pieces of chocolate twice or thrice a day to keep yourself going.
Chocolate has various antioxidant properties and can help lower risks of high blood pressure, cholesterol, and inflammation.
Summers can take a toll on your body as well as your mind. The above-mentioned list of energy giving foods not only perk you up but they also delight your palate and keep you energetic.
Nutrition in Chocolates
100 grams of dark chocolate pack 604 calories, 43 grams of fat, and 46 grams of carbohydrate
Apart from being very nutritious, brown rice helps in providing a good amount of energy. Manganese helps enzymes in breaking down carbohydrates and proteins to generate energy. Brown rice is less processed than white rice and thus retains a lot of nutritional value.
Nutrition in Brown Rice
195 grams of brown rice contains about 3.5 grams of fiber and provides about 88% RDI for manganese. 100 grams of brown rice has 111 calories.
Packed with proteins, eggs are both delicious and a great source of energy. Eggs contain leucine, an amino acid that helps in stimulating energy production in the body. Rich in Vitamin B, eggs help in the processes that involve breaking down food for energy.
Nutrition in Eggs
100 grams of boiled eggs have about 155 calories.
Due to the complex carbohydrates and fiber content in sweet potatoes, our bodies digest them at a slower pace. As a result, we have a steady source of energy when we have sweet potatoes. Manganese in sweet potatoes also help in breaking down nutrients in the body to produce energy.
Nutrition in Sweet Potatoes
One medium-sized sweet potato has about 23 grams of carbohydrates, 3.8 grams of fiber, and 438% of RDI for Vitamin A
The best part about these superfoods is that you can have them individually or throw some of them together and create delicious fruit and nut bowls. You can also combine them and make energy bars.
These not only make for very healthy but also extremely delicious meals. They keep your hunger pangs at bay, give you all the nutrition you need, keep you hydrated and cool on a hot and sultry day