Do you often find yourself dragging your feet, struggling to stay alert and energetic throughout the day? Lack of energy is a common issue many faces, and the reasons behind it can vary. Several factors can lead to fatigue, from late-night binge-watching to not drinking enough water. However, one effective way to tackle this problem is through your diet.
If you’re a vegan, here are four delicious vegan foods that can help you overcome tiredness and increase your energy levels.
Can Vegan foods help with low energy?
Eating certain foods can be a great way to give your body the energy it needs. By breaking down and metabolizing food, our bodies can generate fuel that helps us stay active throughout the day – from powering simple acts like breathing and pumping blood to more strenuous activities such as running or walking.
An important factor here is calories: nearly all types of food contain them in some form, providing essential life-sustaining power when needed most! However, if you’re after zero-calorie options, things like shirataki noodles may not entirely cut it – they won’t fill up your reserves with enough energy for everyday tasks.
Got energy blues? Here’s the scoop: while a chocolate bar might feel like an immediate pick-me-up, research shows otherwise. The FDA recommends 2,000 daily calories to help keep us energized throughout our day – but this can vary depending on age and activity level. Protein has its benefits, too.
However, when it comes to boosting your alertness, longer-term carbs are king! Complex carbohydrates comprise fiber and starch – excellent long-lasting fuel sources for increased performance!
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Other factors that affect your energy levels
Not just food and beverages but various things affect how energized we feel throughout the day. Having enough sleep, eating nutritiously timed meals, exercising regularly, and keeping up with hydration are all critical components in promoting energy levels! Dehydrating can lead to fatigue accompanied by irritability or lack of focus – an important reminder regarding water’s importance on our health beyond its 0 calories.
Staying hydrated is essential to maintaining optimal energy levels. Skimp on the water and you may feel tired, cranky, and unfocused – a common consequence of low blood pressure caused by dehydration. This drop in oxygen could be why fatigue kicks in faster when your body isn’t adequately supplied with fluids!
What about coffee?
Millions reach for their favorite caffeinated beverage every morning to kick-start the day. Caffeine is a stimulant that temporarily blocks adenosine—a compound regulating sleepiness—allowing us to feel more energetic and alert.
Coffee has even been associated with reduced risks of dementia, Alzheimer’s disease, and suicide risk! However, while caffeine can be beneficial until certain times during the afternoon or evening, it could prevent you from getting quality restorative sleep, leading you to exhaustion over time if abused.
Coffee can provide a helpful pick-me-up after an exhausting day or night, but knowing when not to enjoy your daily dose is essential. Some may encounter negative side effects such as jitteriness and anxiety with caffeine consumption.
Research shows that if you don’t get enough sleep (at least five hours), the energizing powers of coffee become ineffective. An ideal time for drinking coffee is mid-morning—when cortisol levels are at their lowest around 10 am—to achieve maximum alertness without any undesirable consequences.
Vegan foods that fight fatigue
Hunnes recommends adding vegan options to your diet that are rich in vitamins and minerals to keep your energy levels up. These nutrient-filled foods can help boost metabolism while also fighting off inflammation which is the root cause of many fatigue issues.
Fresh fruit and vegetables
The next time you’re feeling a bit low on energy, reach for some fresh fruit instead of reaching for that cup of coffee. Loaded with vitamins and minerals, apples, bananas, avocados, and more are excellent sources of complex carbohydrates which provide sustained energy throughout the day!
Studies have even found that eating a banana before physical activity can help to boost performance as much as carbohydrate-filled sports drinks. For an energizing snack any time of day – try noshing on delicious seasonal fruits like oranges or berries!
Whether you need an energy boost, a few extra vitamins, or added dietary fiber to stay full throughout the day, vegetables are great for more than just providing flavor and nutrition.
Starchy tubers such as potatoes and sweet potatoes contain complex carbohydrates, which give us sustained energy, while root veggies like carrots and beets can offer a quick pick-me-up if needed.
Unfortunately, lighter greens won’t provide much when turning on your engine—but their vitamin content is still amazing!
Start your day by swapping out refined grains like white bread and pasta with wholesome, energy-packed whole grains! Boost the nutritional benefits of oats even further by trying Slow-Cooker Apple Pie Oatmeal for breakfast. Top it off with some nuts and fresh fruit to fuel you up until lunchtime – so, enjoy a tasty start to your morning!
Beans and lentils
Legumes such as lentils and beans are nutrient-packed powerhouses! Not only do they provide long-lasting energy due to their complex carbohydrates, protein, fiber, magnesium, and iron content – but they also help fight inflammation which can lead to severe chronic conditions.
Incorporating legumes into your diet is an excellent way of ensuring you get various health benefits while satisfying hunger throughout the day.
Nuts and seeds
Tired and run down? Don’t reach for energy drinks. Instead, grab a handful of super-powered nuts and seeds! Packed with essential vitamins, minerals, protein, and fiber, these powerhouses provide natural, sustainable energy to get you back on your feet without all those unpleasant sugar crashes from artificial beverages. Walnuts, almonds, cashews et al. – now there’s something worth going nutty about!
Vegan Foods – examples
Popeye wasn’t kidding when he said spinach was good for energy! This leafy green is high in iron and other essential vitamins and minerals that can help fight fatigue. Iron is required for red blood cell production, which aids in oxygen transport and energy production. In addition to spinach, other iron-rich vegan foods include lentils, chickpeas, and tofu.
This nutritional powerhouse grain is an excellent protein, fiber, and complex carbohydrate source. One of the reasons why quinoa is so effective in fighting fatigue is its high magnesium content.
Magnesium is essential for converting glucose into energy; its deficiency can lead to low energy levels. Consuming a regular serving of quinoa can increase your energy levels and keep you active all day.
Almonds are an excellent source of healthy fats and plant-based protein, making them a great snack to have on hand when you need a quick energy boost. They also contain magnesium, which, as mentioned before, is crucial in energy production.
Chia seeds might be tiny, but they pack a punch regarding nutrition. They are rich in omega-3 fatty acids, fiber, and protein, making them an excellent addition to any vegan diet. Chia seeds also provide a sustained release of energy, making them perfect for a pre-workout snack or a midday pick-me-up.
These 4 Vegan Foods Might Help – Conclusion
Incorporating these four vegan foods into your diet can provide a natural and effective way to boost your energy levels and tackle fatigue. So, next time you’re feeling rundown, reach for a bowl of quinoa, a handful of almonds, or a chia seed pudding, and watch your energy soar! Remember, a healthy diet is crucial for a productive and active lifestyle.