How to get a natural energy boost with superfoods
It’s so easy to run out of energy. We lead busy lives, full of responsibility and we have to find time to work, relax, sleep and of course, enjoy ourselves though the things we love, like socialising and keeping fit. All of these things require energy, which can be difficult to come by, but with the help of certain superfoods, we can tap into it naturally.
Superfoods are known for their wide variety of health benefits, with one of these benefits being the ability to give you a natural energy boost. Here are four of some popular superfoods that do just that!
Easily found on most supermarket shelves, the humble almond is actually a powerful superfood that can do wonders for your energy levels!
Converts sugar into energy. Studies have shown that almonds are one of the most nutrient-rich form of food available1 and they are a rich source of magnesium, which plays a key role in converting sugar into natural energy.
Sleep regulation. Almonds are beneficial in helping you sleep well due to their high levels of magnesium.
These little berries are fantastic for adding a pop of colour to your plate and what’s even better is that they are delicious and so good for you! Tiny red goji berries are packed full of antioxidants with scientific evidence to support the following claims:2
Immune system support. The antioxidants in goji berries are known for their immune-boosting qualities and their ability to reduce inflammation and protect against harmful free radicals, keeping you in great health and full of energy.2
Stabilises blood sugar. Goji berries may be helpful in controlling how sugar is released into the bloodstream, with research showing that they can help to balance insulin and glucose levels in the blood.3 As energy slumps can be caused by dips in your blood sugar levels, keeping them balanced is a great way to avoid those slumps.
Improves sleep. Lack of sleep is a key trigger for tiredness during the day, so one of the best ways to feel full of energy is to make sure you get enough. That can be easier said than done, but a study has shown that goji berries can improve your quality of sleep, leading to increased energy levels, a better ability to focus and greater mental acuity.4
Native to the Amazon basin, this Brazilian plant is a black seed with a white covering, about the size of a coffee berry and encased in a red shell. When the seed is processed into a powder and consumed, it delivers a range of science-backed health benefits proving it to be a great superfood in terms of delivering a natural energy boost:
Reduced fatigue. Guarana is an excellent source of natural caffeine, which helps you maintain your mental energy and focus. This is because caffeine has been shown to block the effects of adenosine, a compound that helps your brain relax.5
Rich in antioxidants. Like goji berries, guarana is particularly rich in antioxidants, which are great for giving your immune system a boost and helping to keep you feeling well.
May boost memory. Studies have been conducted into the effects of guarana on your memory and have concluded that it can help you maintain focus, pay more attention to tasks and complete them more quickly.6
A form of single-celled, freshwater algae, chlorella is a powerful nutritional supplement that studies have shown to have many natural energy boosting health benefits:
Acts as an antioxidant. A number of the compounds contained within chlorella, including chlorophyll, vitamin C, beta-carotene, lycopene and lutein are antioxidants. Antioxidants keep us in good health with optimal energy levels.
May enhance aerobic endurance. Positive effects were demonstrated in a study that looked at the effect of chlorella on aerobic endurance, with it showing a significant improvement in the ability to saturate oxygen into the lungs.7 This might be due to chlorella’s branched-chain amino acid content, as there have been further studies showing that this collection of three amino acids can also improve aerobic performance.8
Superfoods are super for a reason. As well as helping to boost our energy, they boast health benefits ranging from anti-aging effects to glucose regulation and immune function support. As they taste great too, adding them to your diet is a fantastic way to deliver some immediate health benefits.
- https://www.researchgate.net/profile/Peter-Ellis/publication/250058086_The_nutritional_and_health_benefits_of_almonds_a_healthy_food_choice/links/5850497108ae8f37381940b7/The-nutritional-and-health-benefits-of-almonds-a-healthy-food-choice.pdf [↩]
- https://www.medicalnewstoday.com/articles/322693#seven-scientifically-proven-benefits [↩] [↩]
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4475782/ [↩]
- https://pubmed.ncbi.nlm.nih.gov/18447631/ [↩]
- https://journals.physiology.org/doi/full/10.1152/ajpregu.00386.2002 [↩]
- https://www.sciencedirect.com/science/article/abs/pii/S0091305704002710 [↩]
- https://pubmed.ncbi.nlm.nih.gov/25320462/ [↩]
- https://pubmed.ncbi.nlm.nih.gov/21297567/ [↩]