10 Energy Boosting Foods For Women
“Beans are slowly digested by the body and thus also provide satiety and adequate energy that lasts for a longer duration”
We all lead fast-paced lifestyles nowadays and women especially, have to fulfill various roles. Also, being the core of the family, women have different needs from men and experience hormonal changes in abundance throughout their lives, These hormonal changes include menstrual cycles, pregnancy, menopause etc. Hence, for all these bodily processes to function smoothly, energy is essential! So here are ten energy boosting foods for women.
Energy Boosting Foods
Brown rice is whole grain rice and a carbohydrate source of energy. It has a low glycemic index, is low in calories and sustains energy. Brown rice is also a rich source of fibre, magnesium, phosphorous, selenium, thiamine, niacin, vitamin B6 and manganese. Magnesium enhances the formation of energy from carbohydrates and proteins. When it is served with high quality protein foods like eggs, fish, meat, or cottage cheese (paneer) it forms a whole meal. The best time to have brown rice is during lunch time.
Sweet potato is a starchy, sweet tasting, tuberous root vegetable that has a low glycemic index. It is also high in nutrition and a rich source of energy. It is also rich in beta carotene (vitamin A) and vitamin C, which helps in combatting fatigue. Thus, this vegetable can readily be replaced with regular potato and can also be used in various other preparations. Also, eating it as a snack is easy.
This is a type of cereal grain that is natural. Oats are rich in energy and provide fibre, vitamin B and minerals, especially manganese which helps in enhancing energy production in the body. It’s great to start your day with oats porridge, oats upma, oats chila etc. However, avoid the sweetened and flavoured forms of oats, as the energy value is less in these kind of products.
Also known as strained yoghurt, Greek yoghurt contains a higher protein density than regular yoghurt and is largely casein protein. This yoghurt is one of the best sources for protein and digestive enzymes that boost the formation of energy in the body. Greek yoghurt s best consumed when combined with fruits like apple or banana and the ideal time to have this food product is in the evening, as a snack.
Eggs are a rich source of energy and protein and a good source of vitamins and minerals. Eating one egg can sustain you for a long time. Whether ¡t is the egg white or egg yolk, both provide energy and when combined with cereals, it functions as a whole meal. Eggs can be consumed for any meal, but It is mostly recommended for breakfast.
These vegetables are a fantastic protein source and a great source of energy as well. They are also a rich source of folic acid and iron which play crucial roles in energy metabolism. Beans are slowly digested by the body and thus also provide satiety and adequate energy that lasts for a longer duration. It is best to combine beans with brown rice for lunch.
Nuts And Oil Seeds
These are not only rich in energy but in proteins too. Also, the energy obtained from these foods last for a long time. Nuts and oil seeds are also packed up with antioxidants, vitamins, minerals and omega 3 fatty acids, which enhance energy metabolism. Consume these in salads, as snacks or for a power packed breakfast. It is safe to consume 10 grams of nuts like almonds, walnuts or pistachios (unsalted), or one teaspoon of oilseeds like sunflower, peanuts and flaxseeds in a day.
Quinoa Or Ragi
Quinoa a gluten-tree grain rich in protein. It is also rich in folic acid, magnesium and phosphorus which helps in energy metabolism. It is an expensive source available in the Indian market and online too.
Ragi on the other hand, is pocket- friendly but a good source of energy. It is rich in carbohydrates, yet has a low glycemic index, The fibre content in ragi makes it rich in proteins, vitamins and minerals that are essential for energy formation. Best time to have either of these foods is during lunch and dinner.
This form of chocolate has a higher content of cocoa and less milk. Dark chocolate is one of the rich sources of energy as it is rich in antioxidants like polyphenols that enhances the energy formation in the body. However, even though its beneficial, it is important to keep a check on portion sizes as it also contains added sugars which adds up to every day calorie intake. It is best consumed with a fruit or with a glass of milk for brunch. It can also be consumed at any time of the day.
These are energy-dense and are an excellent source of vitamins and minerals like niacin, iron, zinc, manganese, magnesium, and phosphorus, which enhances the formation of energy. These seeds can be consumed as snacks, can be served as salad toppers or even sprinkled as a garnish on many dishes.
It doesn’t come as a surprise that a woman’s healthy eating habits can slide down the priority list due to the constant juggling of household chores, rushing to work, making mandatory trips to the grocery store and PTA meetings at school, amongst other things.
Therefore, grabbing ready to eat food sounds tempting and ordering takeaways becomes an impulsive compulsion. However, this results in weight gain, lowered immunity, mood swings and constant fatigue. But opting for smart food choices can boost your energy levels and bring a spring back in your step! So here are the top 10 energy boosting foods that fights fatigue without the added calories.
These are powerhouse of nutrients that provide an energy boost anytime you are feeling tired. Munch on almonds and walnuts, add them to your smoothies or sprinkle on salads to get moving on a busy day.
Millets such as bajra and nachni are rich in iron (improves the oxygen carrying capacity of blood), vitamin B (reduces stress) and calcium that eases muscle fatigue.
Whenever you feel your energy levels ebbing, grab a banana over sugary drinks and fried snacks. Loaded with carbs that provide instant energy and potassium that improves muscle and nerve function, bananas lend the right fuel to recharge your batteries.
A handful of pumpkin seeds provides protein, zinc, magnesium and unsaturated fats which is the perfect combination of nutrients needed to spruce up energy levels.
The carb and protein duo in cheese ensures that one feels energetic and satiated at the same time.
As a source of natural sugar, energizing B vitamins and iron, dates hel to fight fatigue.
Swap cookies, cakes and breads for sweet potatoes as they provide a steady release of glucose in the blood. Enjoy diced and baked sweet potatoes as an energy boosting snack or add them roasted on your dinner plate.
Theobromine and tryptophan are the compounds in dark chocolate that stimulate both your energy and moods, However, limit your indulgence to only a few squares to keep the calories down.
An impressive list of health benefits such as improving immunity, alertness, blood glucose levels and metabolism are associated with consuming ginseng root extracts, supplements or ginseng tea.
Sprouting improves digestibility and the nutrient profile of beans. Add a bowl of mixed sprouted beans as an energy packed healthy evening snack which is also rich in vitamin C, . calcium, zinc and lean proteins.
Dehydration drains the body of essential electrolytes, hence being adequately hydrated is also imperative.