TOP 10 FOODS FOR ENERGY

Here you have Top 10 Foods for energy to carry out our daily activities, the body needs energy. That is why it is important to obtain it from food, and even more so when we feel weak or fatigued. Likewise, it is advisable to include in our main meals, such as breakfast, a combination of foods that provide energy through the necessary nutrients, such as fruits, vegetables, foods of animal origin and cereals, and allow us to carry out our activities to start on day 1.

WHERE DOES THE ENERGY IN FOOD COME FROM?

Carbohydrates, proteins and fats, also known as macronutrients, are the main components of food responsible for providing energy. For every gram of these macronutrients that we consume through food, we are receiving a contribution of energy or calories according to the following table:

• Carbohydrates : 4 Cal per gram
• Protein : 4 Cal per gram
• Fats : 9 Cal per gram

What foods provide us with energy? If you are wondering what to eat to have energy, the answer is very simple: all foods provide energy, some to a greater extent than others.

Below, we present some examples of foods as a source of energy that can be integrated into a correct diet so that you can take advantage of their nutritional benefits:

EGG

The egg is an extraordinary source of animal protein, recognized for being of very good quality. Protein is the main component of the body’s cells, in addition to being key in participating in muscle growth and development

OATMEAL

Oats are a whole grain cereal that provides both soluble and insoluble fiber . Thanks to its content of this nutrient, it can provide various benefits if consumed frequently. Some of the best-known benefits are: it can help reduce cholesterol levels, maintain glucose levels, increase the feeling of satiety, as well as reduce intestinal transit time, among others  . It is also a good source of vitamins that provide energy from the B complex and minerals, which help meet daily requirements.

QUINOA

Quinoa is a cereal that contains all the essential amino acids, so it can contribute to muscle development, in addition to providing important minerals such as phosphorus, iron and zinc. Phosphorus is not only an important part of bones and teeth, but it also helps in the production and storage of energy.

FRUIT

Foods such as fruits, which provide energy due to their carbohydrate content, also contain nutrients with antioxidant functions, such as vitamins and minerals, with potential health benefits.

NUTS

Oilseeds, or commonly known as nuts, are part of the group of foods that, in addition to providing energy, are a good source of vegetable protein and “good” fats.

AMARANTH

Amaranth is a good source of calcium, iron, selenium, zinc and magnesium, in addition to providing soluble fiber and B complex vitamins .

WHEAT

Wheat is a good source of B complex vitamins, which play an important role in the production of energy from food.

CHIA SEEDS

Chia seeds are recognized for their contribution of omega 3 that can have cardiovascular benefits; Chia is also a source of fiber that can help reduce cholesterol levels ¹³ .

COCOA

Cocoa is an essential ingredient in chocolates, which can be considered an energy provider; In another sense, some studies have shown that cocoa can help improve mood, since it can increase the production of serotonin and endorphins (commonly known as happiness hormones) ¹⁴ .

AVOCADO

Originally from Mexico, Colombia and Venezuela, the avocado contains around 15 different nutrients: from carbohydrates, proteins, fiber and vitamins A, C and E, to potassium, magnesium, iron, calcium and monounsaturated fat.