Contributed by: Priyaish Srivastava

Introduction

Like any machine, the efficiency of the human body also depends upon the type of fuel it receives. It will perform adequately if it gets healthy and nutritious foods, and vice-versa. 

Many people tend to skip breakfast or have late-night dinners due to busy schedules. This can reduce their energy levels, making them feel tired throughout the day.

Experts say that the digestive process takes several hours to complete. Therefore, it is necessary to have healthy foods, but it is equally important to have them on time. 

In this article, you’ll learn about five energy-boosting foods to keep you active throughout the day and the best time to have your meals.

Spinach

Leafy greens are some of the best dietary inclusions as they offer a host of vital nutrients essential for your overall well-being.

One of these important leafy green vegetables is spinach.

Loaded with nutrients like iron, calcium, magnesium, and more, spinach can help reduce excessive fatigue by increasing oxygen supply to the brain.

Spinach can also provides the following benefits:

  • Can prevent cancer
  • Manages blood sugar levels
  • Promotes bone health
  • Maintains healthy weight
  • Promotes eye health
  • Reduces hypertension

Bananas

Bananas help stay energized throughout the day by providing an adequate amount of carbohydrates.

They also make an excellent mood-boosting fruit as they are naturally rich in serotonin. 

High in antioxidants and vital nutrients such as potassium, magnesium, copper, fibre, protein, and vitamin C, this fruit can also help in:

  • Improving blood sugar levels
  • Promoting digestion
  • Enhancing cardiovascular health
  • Improving kidney health
  • Exercise recovery

Beetroot

This red colour root vegetable is a great source of essential nutrients like iron, folate, protein, vitamin C, potassium, and nitrates. 

Having beetroots in the required amount not only reduce tiredness but also help cells grow and function efficiently. 

Also termed beets, this vegetable is known for providing a host of other benefits, including:

  • Controlling blood pressure
  • Reducing inflammation
  • Improving digestive health
  • Enhancing brain functioning
  • Increasing endurance

You can have this nutritious food in a variety of ways, including salad, juice, and dips. Beets can also be roasted and their leaves can be used to prepare delicious curries.

Dates

Dry fruits make a very healthy snack. They are loaded with nutrients like potassium, vitamin A, vitamin K, and fibre, which provide a range of health benefits.

When we talk about dates, two or three pieces can be enough to keep you energised throughout the day. They also provide sufficient amounts of healthy sugar to improve metabolism.

Having dates regularly can benefit you in several ways, such as:

  • Aiding digestion
  • May improve brain functioning
  • Controlling blood sugar levels
  • Promoting bone health

Eggs

Studies back the fact that eggs are highly nutritious and beneficial for your health. 

They are packed with protein, healthy fats, folate, zinc, vitamin A, vitamin B, calcium and more. And help reduce the feeling of tiredness, while providing the given below benefits simultaneously.

  • Increasing good cholesterol levels (HDL)
  • Promoting heart health
  • Improving eyesight
  • Enhancing brain functioning
  • Reducing the risk of breast cancer

The best time to have your meals:

  • Breakfast: Within two hours after waking up
  • Lunch: After four to five hours of breakfast
  • Dinner: At least three hours before bedtime

Final thoughts

Lack of sufficient nutrients in the body can make you feel tired throughout the day.

Including the above-mentioned five foods can help you improve your energy levels and promote your overall health. 

Besides, you must also opt for preventive diagnostic tests to identify complications (if any) and take measures to protect your overall well-being.