#HealthBytes: Five food items that provide instant energy
In order to carry out all your physical and mental tasks through the day, in an effective and efficient manner, you need to be well energized. Bad news is that our increasingly packed schedules, sedentary lifestyle, and bad diet choices constantly deplete our energy levels. So, whenever you feel low on energy, grab these five food items to get going right away.
Banana
Bananas are such an easy, inexpensive, yet power-packed food that it is simply impossible to resist them. What makes bananas great for boosting energy is that they are loaded with fiber, potassium, protein, vitamins A, C, folate, and healthy fats. An average sized banana has about 100 calories. So grab one on the go, or make a smoothie, to improve your energy levels instantly.
Eggs
Eggs are one of the world's favorite breakfast items, and for good reason. They supply enough energy and nutrients to keep one from thinking about food until everyone around has started rushing for lunch. With just one whole egg, you get 75 calories, 5 grams of fat, and roughly 6 grams protein, plus the essential B-12 vitamin. So, go boil some now!
Nuts
Nuts are handy, easy, and quick choice for those looking to improve their energy. A storehouse of calories, proteins, and good fats, you can score as much as 7 grams of protein and 18 grams of healthy fats with just a handful of nuts. Another way to include them in your diet is by spreading nut butters on your fruits and breads.
Oats
Not complete protein, but as compared to other grains (wheat and rice), oats are a good source of high-quality protein. A half cup of dry oats (ie. 120 ml) will supply you with nearly 6 grams of protein and 4 grams fiber. They also have decent amount of magnesium, zinc, phosphorus and folate. Above all, who doesn't love a delicious bowlful oatmeal for breakfast?
Fatty fish
Fatty fishes (read salmon, tuna, mackerel) are great sources of protein, fatty acids, and essential vitamins, thus are amazing to improve your energy levels. With just one serving of salmon/tuna, your daily quota of Omega-3 fatty acids and Vitamin B12 can be met. The fatty acids are known to heal inflammation, a common cause for fatigue. So, make them part of your daily diet.
