Nutritionists agree: these are the 4 foods you need to get more energy

Having enough energy every day depends on many factors, and while getting enough sleep is very important, food is also very important for our body. There are some foods that can increase our energy. We’ll look at what they are.

Energy Boosting Foods

“Simple carbohydrates are foods that are quickly broken down into sugar and cause immediate spikes in blood sugar,” Dr. Nancy Rahnama, an internist and clinical nutritionist, told CNBC. This category includes foods such as white bread or fruit. Against, complex carbohydrates “They are digested more slowly and release glucose into the bloodstream more slowly,” explains the American Heart Association. In complex carbohydrates we can find oats, potatoes or whole grain bread. They are more filling and also provide us with energy for a longer period.

Complex carbohydrates are best eaten for breakfast as they help us feel energized throughout the day.

On CNBC, nutritionist Maya Feller listed some complex carbohydrates that can provide more energy when eaten:

• White bread
• Sweet potato
• Oatmeal
• Pumpkin seeds
• Apples
• Chickpeas

Other foods to consider are fiber-rich foods. This is not really because of the energy they give us, but because, among other benefits, they promote intestinal transit, increase satiety and can control blood glucose levels. All of this can help us feel more energetic overall as our body functions more properly.

Some foods rich in fiber:

• Berries
• Quinoa
• Plums
• Raisin
• Green leafy vegetables, especially spinach.

Another common food group that nutritionists say can be an excellent source of energy is heart-healthy fats. Taking care of your cardiovascular system is important because, according to the Spanish Society of Cardiology: “Cardiovascular disease continues to be the leading cause of death among adults in Spain, accounting for approximately 26% of total mortality.”

This is why consuming foods rich in omega-3 fatty acids, which also promote brain health, is highly recommended.

Some foods that contain heart-healthy fats that you can include in your diet include:

• Avocado
• Tofu
• olives
• Sardines
• Dark chocolate
• Salmon

And finally, drinking water is necessary for our body. This may seem like a simple statement, but it can often be overlooked that drinking water is a way to increase our energy. Feeling dehydrated can affect your mood and make you feel sluggish.

It’s still not known exactly how much water you should drink each day, as various factors such as the amount of physical activity or your age need to be taken into account. As nutritionist Monica Herrero notes: “The European Food Safety Authority (EFSA) recommends for children aged 9 to 13 years: 1.9 liters for girls and 2.1 liters for boys; for adolescents and adults and for the elderly: 2 liters for women and 2.5 for men.”

A glass of water never hurts, especially if you’re feeling low or sluggish.