10 nutritious foods to add in your diet

Do you feel tired and drained of energy? We all have those moments when we do not feel energetic and have no energy to do our daily chores. This is right to time to ask yourself, did you have enough protein and minerals in your diet? Our body acts as engine which needs food as fuel to run that engine. But not all foods give you equal amounts of energy, some are rich in nutritional values and some are energy boosters, food gives us energy and changes how we feel. Today, we will look into foods that are energy boosters and keep you active and energetic for the whole day.

Nutrients give you energy - 

Carbohydrates - Carbohydrates are quick and main energy-giving nutrients that refuel your empty energy tank. Food rich in carbohydrates gives you instant energy. Foods like bread, rice, and potatoes are a good source of carbohydrates that gives you a burst of energy when you need it.

Fats - Fats are also energy-giving nutrients but they are not as instant energy as carbohydrates. Fats are a slower, but steady and long-lasting source of energy. Fats keep you full and provide energy over some time. Nuts, ghee, oil, and avocados are good sources of fats.

Protein - Protein is called body builder nutrient of our body. Protein helps build and repair the tissues and muscles. Proteins are not the primary source of energy but help you sustain the energy and make you feel satisfied. Fish, eggs, chicken, beans, and yogurt are the good source of protein.

10 instant energy booster foods - 

Bananas - Bananas are the good choice for instant energy. Bananas have natural sugars in them such as glucose, sucrose, and fructose and also rich in vitamin B6 and potassium. These natural sugars give you pack of instant energy right away after eating. It keeps your muscles and nerves healthy. 

You may have seen players and athletes eat bananas in breaks during their matches because it gives instant energy. This is why, It is called natural bar of energy.

Oatmeal - Oatmeal is the right choice for breakfast because of its complex carbohydrate which releases energy slowly and steadily and keeps you charged for hours. Oatmeal is rich in fiber, vitamins, and minerals like vitamin B and iron. It is good for digestion and keeps your muscles healthy.
You can have oatmeal with water or milk and add honey, fruits and nuts.

Nuts and seeds - Nuts and seeds such as almonds, chia seeds, walnuts, and peanuts are small in size but are powerhouse filled with nutrients, and are effective energy boosters. Nuts and seeds are enriched with fats, proteins, and minerals, like magnesium, iron, and vitamin E and have big benefits for our body.

Whole grains - Whole grains are rich in complex carbohydrates and fibers. These whole grains contain minerals, vitamins, and antioxidants that charge your body. Whole grains give a steady and constant energy supply for a longer duration. Foods like brown rice, whole wheat bread and quinoa are good examples of whole grains.

Green leafy vegetables - Green leafy vegetables are a good source of vitamins and minerals, including iron. Iron plays a major role in supplying oxygen to the muscles and is an essential nutrient for energy production. Green vegetables like spinach and kale contain fibers that are essential for a healthy digestive system and a lot of water to keep you hydrated.

Lean protein - Protein-enriched foods like fish, chicken, turkey, and tofu help build your muscles and maintain and repair them. If you have stronger muscles, then you will have more stamina and energy. you will feel tired or drained easily. Protein keeps you full and satisfied, so you do not need to eat junk food.

Fishes like tuna, salmon, and tilapia are rich in protein and for vegetarians tofu is a good option for protein.

Fruits - Fruits are instant energy boosters. They are packed with natural sugars, like glucose, sucrose, and fructose that keep your level throughout the day. Not only natural sugar, fruits such as apples, berries, and oranges are also packed with vitamins and antioxidants.

Paneer - Paneer or Indian cottage cheese is a long-lasting fuel for the day. It is loaded with protein and calcium that make your bones stronger and maintain and repair your muscles. It also contains healthy fats that give you slow and steady energy release for longer duration.

Yogurt - Yogurt is also an energy booster, easy to digest, is rich in protein, vitamin B12 and calcium. Yogurt also has good bacteria called probiotics that help with digestion. The calcium present in yogurt makes your bones stronger.

You can blend yogurt with your favorite fruit to make a healthy and nutritious smoothie.

Eggs - Eggs are good source of protein, which is called body builder nutrient for your body as it helps build your muscles and increase your stamina. Eggs are also rich in calcium, vitamin B12, and riboflavin which help with food changing into energy.

You can have eggs in any meal of your day. You can have hard-boiled eggs with a sandwich for breakfast or an omelet, by adding vegetables and cheese.