5 Foods for Better Energy
Ash here and I am so excited to welcome guest blogger Rayna Costanzo, certified functional nutritionist and owner of Well Nourished.
My biggest self-care struggle is maintaining proper nutrition and energy, so I've asked Rayna to share some foods that will give us all a much-needed boost!
One of the most common concerns my clients have is low or inconsistent energy.
Aside from feeling a general sense of lethargy, there are a couple other telltale signs. These signs include feeling groggy upon waking or experiencing energy crashes during the afternoon. The good news is there are easy ways you can increase your energy through what you eat. Here are my top five foods to eat for better energy.
01
Eggs
Despite their controversial nature amongst nutritionists, eggs remain one of the most nutrient dense foods we can eat.
They are packed with protein and dietary fat which provide lasting fuel and keep us satiated. Keep in mind that “pasture-raised” eggs deliver the highest quality nutrition. Aside from protein and fat, eggs are a good source of B Vitamins, which are essential nutrients for energy. They also contain minerals including selenium, iron and zinc which support a healthy immune system.
02
Fatty Fish
Fatty fish such as salmon, sardines and anchovy are energizing foods due to their high omega-3 content.
Omega-3 can help decrease inflammation in our body and also improve our brain function, thus decreasing symptoms such as brain fog. Quality fat delivers slow burning energy that lasts throughout the day as opposed to the fast burning energy delivered by carbohydrates. As our main source of energy, carbohydrates are still important, but if you are struggling to maintain your energy level you may want to increase your consumption of foods rich in dietary fat.
03
Leafy Greens
Dark leafy greens such as spinach, arugula, kale, romaine, and collard greens are one of my favorite energizing foods because they are a nutrient-dense carbohydrate source.
They contain an array of B Vitamins, Vitamin C, antioxidants and minerals including magnesium. As I mentioned before, carbohydrates are the first source of energy used by our body. The key lies in eating whole food carbohydrates rich in micronutrients which optimize our body’s function.
04
Nuts + Seeds
Nuts and seeds may be small but they are true energizing foods. Whether you choose almonds, walnuts, pistachios, pumpkin seeds or hemp seeds, nuts and seeds offer a quality source of dietary fat and magnesium.
Both are important energy boosting nutrients. In fact, when our body is low in magnesium, lack of energy is one of the most common signs. Additionally, nuts and seeds are a perfect blood sugar friendly snack and they also make excellent toppings to salads, smoothies and soups.
05
Water
One of the first signs of dehydration is feeling tired or having low energy.
This is because water is essential to our body’s daily function. We cannot store water so we must consume an adequate amount each day. Sipping water throughout the day is the most effective way to hydrate because our bodies can only utilize so much at once. My favorite way to stay hydrated is by keeping a water bottle with me at all times. This way I can track my water consumption.
As with any nutritional adjustments, you may not notice immediate improvements but by implementing consistent daily changes you will start to feel increased and more sustained energy throughout the day.
For more wellness and nutrition tips be sure to follow Rayna on instagram—
✨Self-Care Giveaway—
Don’t forget to comment below to be entered to win a self-care kit. Do you have go-to foods for energy?
