Millennials have many goals to be fulfilled and many tasks to be completed in their life but many of them may feel exhausted, rundown and tired at some point during the day after long hours of working. The reasons behind this could be sleep deprivation, stress or even lack of essential nutrition that have a major impact on your brain and body. Your energy levels during the day are determined by the type of food you eat. Most youngsters these days don't get enough sleep and tend to remain tired even during the productive hours of the day.
If you are a millennial and you often find yourself tired and exhausted and cannot finish your work on time, consider consuming foods that will help you combat tiredness and procrastination and help you gain energy to complete all your important tasks.
Here is the list of superfoods that will boost up your energy levels and maintain your focus and alertness all day long:
Almond is a powerhouse food high in protein, vitamin E, copper, magnesium and fiber- all of which work to boost the energy levels in the body and supply vitamins that your body uses throughout the day. Besides providing energy, almonds have the power to reduce risks of cancer and heart attacks.
2. Dark Chocolate:
Dark chocolate is lower in sugar as compared to normal milk chocolate. It has been proven to improve mood and enhance brain function. It has the benefits of cocoa and helpful antioxidants that benefit the cardiovascular system. It gives your body a healthy energy boost.
Avocados are rich in fibre, potassium, Vitamin A, viotamin E, and omega-3 fatty acids that are helpful in improving metabolic rate and increasing the energy levels in the body. You can consume avocados either by slicing them up and adding them to your toast or making a tasty shake out of them. They provide sustainable energy.
Eggs are loaded with healthy fats, proteins, calcium, iron, vitamin B2, vitamin B12, vitamin A, D and E that act as a fuel and helps keep your body energized and feeling full for long. Add eggs to your meals and get an energy-boosting diet.
Bananas are one of the best energy-boosting foods. Bananas are an excellent source of vitamin B6, potassium, natural sugars and carbs. Bananas contain natural sugars and tryptophan – an amino acid that boosts up your mood and makes your body feel full of energy.
Quinoa is a seed that is rich in protein, carbohydrates, fiber, and nutrients. It gives you a much-needed boost when you get tired. The amino acids present in quinoa also help to repair your muscles after exercise and support energy levels.
Walnuts are known for their abundance in proteins, omega-3 fatty acids, carbohydrates and healthy fats that can increase energy levels and keep you satisfied and energized all day long and decrease tiredness.
8. Fatty Fish:
Fish has a high content of protein and omega-3 fatty acids that helps prevent heart diseases and improve brain function. Fish is an excellent source of vitamin B that gives your body sustained energy throughout the day. You can try salmon, tuna or mackerel.
9. Sweet Potatoes:
Besides being delicious, sweet potatoes Are incredibly nutritious because they have complex fiber and carbohydrate content that is slowly absorbed by your body providing a constant supply of energy. Baked sweet potato fries and waffles are much more delicious.
Coffee quickly boosts up your energy, keeps you more alert, and returns your body to the active state. But coffee contains caffeine so you will need to consume it in moderation because caffeine can make you jittery If consumed in excess.
Apples are good source of carbs and fiber and due to their rich content of natural sugars they provide a slow and sustained energy to your body. Antioxidants present in apples help fight against oxidative stress and inflammation in the body.
Besides providing calcium to help strengthen your bones, yoghurt is also an excellent source of energy that contains proteins, fats, and simple carbohydrates. Yoghurt also improves brain function.
Lentils contain a variety of nutrients that can boost your energy levels and replenish your body with folate, manganese, zinc, and iron content, thus making you feel less tired and more energetic.
14. Green Tea:
Green tea contains a number of antioxidants that will help your body to get detoxified. It contains small amounts of caffeine, but is beneficial to reduce stress and inflammation in the body. Just one cup of green tea in the morning will help you feel fresh and energetic throughout the day.
Beans are a great source of energy boosting vitamins, minerals, fiber, carbohydrates and proteins. Beans do not get digested easily and give you stable and ready-to-use energy all day long.
There are various categories of berries like blueberries, blackberries and strawberries. These are a rich source of fiber, folates, antioxidants and vitamin C. Besides boosting up your energy, berries play a vital role in fighting cancer, improving heart health, and boosting brain function.
When your body lacks iron, there is decreased oxygen flow to your brain. This can leave you feeling tired and exhausted. Spinach is a superfood that is loaded with iron and gives you a long-lasting energy.
Oatmeal is a whole grain cereal that is usually consumed as breakfast. You will remain energetic for hours after having a bowl of oatmeal in the morning because oatmeal is full of fiber and nutrients and hence provides a continuous energy supply to your body.
There are a few seeds like chia seeds, flax seeds, and pumpkin seeds that are known for boosting energy levels. All these seeds are rich in omega-3 fatty acids and serve as energy boosters.
Besides being delicious, oranges are rich in vitamin C. Vitamin C helps to combat confusion, anger, laziness, and depression thus improving mood and making you energetic and alert.
21. Brown Rice:
Brown rice is rich in dietary fiber which makes it a good energy-booster for your body. Brown rice is better than white rice as it does not spike the insulin levels in your blood, yet provides you steady energy throughout the day.
There is nothing better than lemon for a quick energy boost when you are running low on energy. Lemon is rich in vitamin C, calcium, magnesium, and potassium. Drinking some lemonade (squeeze some fresh lemon in water) in the morning leaves you feeling energized for longer.
Ginger is known to combat nausea. Besides being an energy-booster, ginger is also beneficial in easing muscle pain, improving immune system and eliminating inflammation. Just add ginger to your lemonade to enjoy the benefits of both simultaneously.
24. Peanut Butter:
Peanut butter is an energy-booster that has a great taste. It is rich in fiber, protein and healthy fat which makes it a superfood. Stave off your hunger with peanut butter in your toast.
Nothing can replace water. Water is vital for all processes within the body and is essential for life. Drinking plenty of water keeps you hydrated, boosts your energy. and helps fight fatigue and tiredness.
Today's youth have different moods during the day and have many responsibilities in life. Millennials need to know what kind of food is best for their body. They need to have a balanced diet and should consume variety of foods that contain all the necessary vitamins, fiber, healthy fats and proteins that play a crucial role in providing the energy which is essential for them take up challenges in life.
Start incorporating these superfoods in your diet to boost up your energy and stay ahead in life. Eat healthy and stay fit.