More than 20 types of foods that give energy

Many people feel tired throughout their day  This lack of energy may affect their daily activities and make them less productive. More than 20 types of foods that give energy .The food we eat plays a major role in determining our energy levels throughout the day. Many foods give you energy, but some foods still contain essential nutrients that can help increase energy levels throughout the day and maintain focus. Today we will know the more  More than 20 types of foods that give energy.

Foods that give energy | Here are more than 20 types of foods that give energy

1- sweet potato 

• Sweet potatoes are a nutritious source of energy. It is one of the favorite foods that provide energy because it contains vitamins and minerals that boost immunity. It's a snack that energizes you and boosts your heart health.

•  The content of one cup (100) grams of sweet potatoes contains 25 grams of complex carbohydrates and 3.1 grams of fiber and potatoes can provide a slow and sustainable release of energy.

•  In addition, it contains complex carbohydrates, fiber, and some acids such as folic acid, manganese, and magnesium, which gives you a boost of energy and beneficial elements for your body.

2- brown rice

• Brown rice is one of the foods with higher nutritional value compared to white rice. It is a great food for people with low energy. It is rich in manganese, proteins, and carbohydrates, which will keep you feeling energized and not lazy for longer.

• (100) grams of brown rice contains 2.73 grams of protein, and it is also rich in manganese, magnesium, and some plant compounds. Therefore, brown rice provides a slow and sustainable release of energy

3- Fatty fish 

• Fatty fish is a good source of protein, some vitamins and fatty acids such as tuna and salmon
• These fish serving you with a sufficient share of omega-3 fatty acids and some vitamins such as vitamin B12
•  Some sources stated that taking omega-3 supplements helps fight stress and fatigue, increases energy and increases metabolism in the elderly and those recovering from cancer and heart disease, reduces blood pressure, and reduces the accumulation of fat on the arteries.
• Therefore, it is recommended to eat two afternoon portions of fish per week. One of them must be oily fish for energy

4- Apple

•  It is considered one of the most common fruits in the world. Because it is full of nutrients necessary for the body. It also strengthens the immune system and helps in losing weight

•  One medium-sized apple (100) grams contains about 14 grams of carbohydrates, 2.4 grams of fiber, and 10 grams of sugar.

• In addition to containing a high percentage of antioxidants that help digest carbohydrates slowly. Therefore, it provides the body with the necessary energy for a longer period. It also helps protect against diabetes because it maintains blood sugar levels.

•  It is recommended to eat whole apples and not remove the outer peel to reap all the benefits of fiber.

5- Eggs

• Eggs are known to be full of protein and provide steady energy and can be considered as the fuel of your day. It is versatile and can be taken at any time of your day.
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• Whole eggs are the best choice for energy foods. It can start your day. It is preferable to eat it boiled to take advantage of all its benefits with some other ingredients. Provides a slow and sustainable release of energy.

• It also contains amino acids and some vitamins such as vitamin B, which helps enzymes to perform their role naturally in digested foods to provide the body with energy. The healthy fats and protein in it help stabilize blood sugar levels and increase the breakdown of fats for energy production.

6- Goji berries

•  Goji blueberries have been used in Chinese medicine for centuries due to their multiple benefits.

• In addition to being packed with antioxidants, vitamins, and minerals, it is a good source of fiber.

•  It also reduces blood sugar levels and contributes to weight loss as well, improving general health, reducing cancer risks, lowering blood pressure, and protecting the eyes.

•  Goji berries are easy to enjoy and mix with yogurt, smoothies, sauces, baked goods, and fruits.

7- Water

• It is known that there is no life without water and it has been proven that it participates in many cellular functions. Because it fights many diseases, including excess salt, removes toxins, and works to lose weight.

• Water can give you enough energy and oxygen and help fight fatigue and keep the body healthy. This can be helpful.

•  Not drinking enough water may lead to a feeling of dehydration, which slows down the body's functions and you may feel lethargic and tired.

•  You can avoid dehydration by drinking enough water, even if you are not thirsty. Try to drink enough and consider it a fuel source for your day.

8- Banana

• Bananas are one of the best energy foods, as they are an excellent source of carbohydrates, vitamin B6, and potassium. These minerals greatly help in boosting energy levels.

•  A flat-sized banana contains 412 mg of potassium, which is equivalent to 12% of the body's daily needs.

• It is also an important source of dietary fiber necessary for the normal functioning of the digestive system. Because it contains 20% of the body's daily need for vitamin C and vitamin B6.

9- coffee

• Many people like to drink coffee in the morning with breakfast and it has been shown to boost energy and reduce the risk of heart disease.

•  It also fights depression and helps burn fat because it contains caffeine.

•  A good source of vitamins and minerals and reduces the risk of diabetes.

10- Dark chocolate

• It has a high cocoa content of 75% or more and is known to be a good source of many minerals such as magnesium, iron, phosphorous and other minerals.

• In addition, it helps to increase blood flow, stimulate blood circulation, improve mood, and reduce depression and mental fatigue.

• It strengthens immunity because it contains good antioxidants to increase energy and some stimulating compounds that can protect against oxidative stress.

•  It also improves heart health, as some studies have shown that it reduces the risk of heart disease. It also improves skin condition and may also improve head function and increase energy.

11- Oatmeal

• It is a whole grain that provides the body with energy for a long time. It also contains beta-glucan, a soluble fiber that when mixed with water forms a thick, energy-packed gel.

•  In addition, oats are rich in nutrients such as protein, iron, zinc, and vitamins that help produce and improve immune energy and help you feel full for long hours. It is the best choice for those who want to loss weight for a better life.

• It also provides the body with many nutrients and antioxidants. It also lowers cholesterol and blood sugar, regenerates cells, and promotes heart and digestive health.

12- Yerba mate

• It is a drink made from dried leaves that have been shown to have many health benefits as it strengthens immunity, lowers blood sugar levels, reduces complications of diabetes, and may enhance mental focus and mood.

•  It also contains antioxidants and caffeine, which boost energy and reduce heart disease. We used to help burn fat.

• One cup contains about 85 mg of caffeine, which is the same amount as in a small cup of coffee.

•  It contains seven out of the nine essential amino acids in addition to almost all the vitamins and minerals that the body needs, but in limited quantities, so do not rely on it as a primary source of proteins, minerals, and vitamins.

13- Chickpeas

•  It is a good source of complex carbohydrates and fiber, which can enable your body to obtain energy stably.
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•  It promotes digestive health, can control blood sugar levels, and may improve bone health. It also reduces the risk of heart disease and helps you lose weight.
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• The nutritional value of each (100) gram is about 19 grams of protein, 100 mg of calcium, and 6 grams of fat.
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•  You can add chickpeas with some meals such as vegetables and any other dishes such as salads or sandwiches. It is a complete meal, simple and easy to prepare.

14- Lentils

• A good and inexpensive source of protein. It is a good source of many nutrients and may help greatly in increasing the energy levels in the blood.
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• Lentils are from the legume family, which is rich in nutritional benefits, carbohydrates, and fiber. (100) grams of cooked lentils contain up to 36 grams of carbs and about 14 grams of fiber important for energy.
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•  Studies have shown that it may promote heart health, fight cancer, regulate digestion, fight tiredness and fatigue, and give you continuous energy.

15- Quinoa

•  It is famous for its high content of dietary fiber, proteins, carbohydrates, minerals, and vitamins. These nutrients make this food full of energy.

•  The nutritional value of each (100) grams of cooked quinoa, according to the USDA, contains about 4.4 grams of protein, 21.3 grams of carbohydrates, and 2.8 grams of dietary fiber.

• An excellent source of antioxidants that fight many diseases and also help in weight loss because they are low in calories and a high source of protein and energy.

16- Orange

• Orange is one of the popular and famous fruits because it contains a high percentage of vitamin C, which is necessary to protect the body from diseases. It is also a rich source of many minerals, vitamins and nutrients.

•  An orange weighing 154 grams may reach 61.6 mg calcium, 18.1 grams of carbohydrates, and 72.4 calories of energy.

• Orange is a fruit rich in potassium and fiber, one of the substances that promote heart health, strengthen the immune system, and lower cholesterol.

17- Edamame

•  It contains energy, proteins, carbohydrates, and fibers, and these elements may help in strengthening the immune system and the health of the heart, bones, and blood vessels.

•  It is known to be low in calories and contains a large amount of protein, carbohydrates, fiber, minerals, and acids such as folic and manganese, which provide the energy needed for your health.

• Effective in fighting heart disease, fighting depression, preventing osteoporosis, and it can improve energy levels.

18- Greek Yogurt

•  One of the favorite foods for many people because it may give energy continuously and provide calcium that sustained bones and this is important for everyone who needs calcium, protein, and some other nutrients.

•  Yogurt is rich in protein, helps in the digestion of carbohydrates in a balanced manner, slows the flow of sugars in the blood, and lowers blood pressure.

• It also contains less sugar than others, which is a good thing.

19- Seeds

•  The seeds are one of the important food sources for human health, as they are used in the production of many diverse food products, including bread, flour, beans, cowpeas, and beans.

•  It is considered a huge source of energy, especially as it contains good proportions of vitamins such as sunflower seeds, pumpkin seeds, sesame seeds, flax seeds, and a good source of vitamin B3.

• Rich in calcium is important for bone health to increase energy and other nutrients that help maintain bone health such as magnesium, manganese, zinc, and phosphorous.

•  It is also a good source of vegetable protein, improves digestive function, regulates blood sugar, and is a good source of vegetable protein.

20 - Popcorn

• Popcorn is high in fiber and carbohydrates, making it a good choice for an energy-packed snack. It is a light food full of energy.

•  (100) grams of popcorn contains 15 grams of protein, 78 grams of carbohydrates, and 5 grams of fats.

• In addition, it helps to lose excess weight because it helps to feel full for a long time. Thus, reducing the number of calories consumed throughout the day.

• A very high source of fiber. As each (100) grams contains about 15 grams of dietary fiber, which is necessary and useful for the body because it improves the work of the digestive system and regenerates energy.

21- Avocado

• Avocados are a natural food rich in proteins, healthy fats, and some vitamins such as vitamin B and fiber that help increase energy continuously.

• (100) grams of avocado contains about 14.66 grams of healthy fats, 2 grams of protein, and 8.53 grams of carbohydrates.

• It is considered one of the distinctive fruits as it differs in being lower in carbohydrates and higher in fat. It may also aid in weight loss and is beneficial for cardiovascular health, and is a rich source of healthy fats.

22- Green tea

•  Green tea is famous for its many health benefits. Because it contains a high percentage of antioxidants that help prevent stress and fatigue.

•  Green tea also contains caffeine, which increases your energy level and reduces tiredness and fatigue by increasing the breakdown of fats.

•  It also maintains dental health, improves memory, and prevents colds and flu.

23- Green leafy vegetables

1.  Leafy greens are an excellent source of iron, vitamins, and minerals and a good source of energy.
2. In addition to calcium, iron, magnesium, some vitamins, and potassium in addition to folic acid, some fiber, and antioxidants.
3.  One of the most important healthy leafy vegetables:

1.  spinach 
2.  wrapped 
3.  Kali 
4.  watercress 
5.  lettuce

It is recommended to eat green leafy vegetables according to the age group

Children: ½ cup to 1 cup every week

Men: a cup and a half a week

women: 2 cups per week

24- Beans

•  Beans are one of the nutrients rich in natural energy, despite their many types, but their properties are similar. It is a rich source of proteins, carbohydrates and fiber.

•  It contains antioxidants that help fight infections and boost energy. They are digested slowly, which helps maintain blood sugar levels and gives you a steady supply of energy.

• These grains are good sources because they contain folic acid, magnesium, and iron, and these elements help boost your energy.

25- Strawberry

•  Strawberries can provide fiber, carbs, and sugars that boost energy levels and may increase blood flow and strengthen immunity.

• It contains few calories, as (100) grams of fresh strawberries contain only 32 calories.

• Strawberries are delicious and satisfying for many people and can be used in many recipes such as smoothies, salads or parfaits. It is a good fruit to increase energy.

26- Walnut

• Nuts are known to be rich in calories, including proteins, healthy fats, and carbohydrates. It also contains many powerful nutrients to increase energy.

•  Walnuts are known to be rich in omega-3 and omega-6 fatty acids. It also contains some antioxidants that greatly help increase energy and treat inflammation as well.

• Some types of nuts are almonds, walnuts, cashews, and others. These nuts contain sufficient amounts of fiber and carbohydrates to increase your energy.

•  It also contains some vitamins and minerals such as iron, manganese, and vitamin B, and these vitamins greatly help to increase the energy level and reduce stress and fatigue.