7 energy foods to get you a more productive day

There are a number of energy foods that They cannot be missing in our diet to feel full of energy and vitality. In these times when we live with so much stress, we need to supplement our diet with nutrients that are considered fuel, both for the body and for the mind.

Here we tell you what they are!

Nutrients for energy and a more productive day

As you point out a post about Public health nutrition, macronutrients are the main sources of energy in the diet. In this particular case, we highlight carbohydrates and lipids, recognized for their ability to help you achieve better results.

What are Carbohydrates?

Second information published in Advances in nutrition, They are the main nutrients in our diet. They help provide energy to the body. We find them in sugars, starches and fibers. In turn, carbohydrates are divided into simple and complex.

  • Simple carbohydrates: they are monosaccharides and are rapidly absorbed by the body. Here we include glucose and fructose, which is what gives many fruits their sweet taste.
  • Complex carbohydrates: their absorption is slower but they are also an excellent source of energy. They are found in vegetables, fruits, rice, pasta, starch, corn and oats.

fats or lipids

It is another major source of energy. Foods containing them provide long-term energy reserves. They consist of triglycerides and provide us with essential fatty acids, as well as vitamins A, D and E.

  • Carbohydrates and fats cannot be missing in the dietbut we must make healthy choices for our health to be optimal.
  • The quantity must be balanced and must be adapted to age and physical activity, among other things.

Energy foods that you should incorporate into your diet

1. Oats

oatmeal: energy food

Including it in our eating habits will help us feel better in many ways. Second a study published through Journal of Food Science and Technology:

  • Bring energy.
  • Regulates the nervous system.
  • Helps control high cholesterol.
  • It provides us with a large amount of proteins, carbohydrates, vitamins and minerals that improve all body functions.

2. Goji berries

A recent research published in Oxidative medicine and cellular longevity highlights the antioxidant potential of Goji berries. The publication suggests that these fruits They have anti-aging properties, as well as protecting against free radicals and inflammation.

Among other things, they are considered energy foods, as they help improve physical and mental productivity. Likewise, and according to the study above, they help:

  • Improves digestive health.
  • Improve brain activity.
  • Strengthen the immune system.
  • Protect against eye diseases.
  • Regulates the concentration of lipids in the blood.

3. Pure cocoa

Cocoa: energy foods

Industrial milk chocolate and all its typical variants are not beneficial for the body. However, pure dark chocolate is a very complete food. It promotes work efficiency by providing us with a good mood.

Also, as highlighted research published in the scientific journal Antioxidants and Redox Signaling, is source of

  • Vitamins and minerals.
  • Anti-inflammatory properties.
  • Flavonoids, including catechin, epicatechin and procyanidins.

4. Nuts

They are characterized by a low water content, as well as a large proportion of healthy mono- and polyunsaturated fats. Walnuts are rich in minerals and are an excellent vitamin supplement.

They’re also high in healthy fats, provide plant-based protein, and are a great source of fiber. Second a study published in Nutrients:

  • They give us energy.
  • They improve circulation.
  • They benefit the cardiovascular system.
  • They reduce glucose and cholesterol levels.

5. Honey


It is an important source of digestive enzymes that help the body eliminate waste products. It stands out for its supply of minerals (calcium, copper, iron, magnesium, manganese), vitamins (B, C, D and E complex), a large amount of flavonoid and phenolic antioxidants.

Due to the above, and coinciding with a study published in Pharmacognosy researchhoney has important therapeutic applications. Its consumption contributes to having sufficient glycogen stores, something very necessary to have energy all day long. Furthermore, it helps to:

  • Protect from infections.
  • Stimulate the relief of digestive problems.
  • Reduce the risk of heart disease.
  • Protect the body from respiratory diseases.

6. Spinach

In addition to being energetic, they are one of the most beneficial antioxidant foods for the body. As you point out a study published in food and function, They provide us with vitamins, iron and calcium. For the above, they help curb oxidative stress, fight inflammation and reduce the risk of disease.

7. Water

drinking water

Daily water consumption is essential to keep the body hydrated. Lack of water is one of the causes of prolonged tiredness and a feeling of weakness. Therefore, to have good physical and mental productivity, make sure you drink enough water. This, as pointed out a study published in Nutritional reviewsalso helps to:

  • Take care of skin health.
  • Avoid excessive strain on renal activity.
  • Promote good neuronal functioning.
  • Helps maintain blood volume.


Energy foods alone won’t work miracles, but they will help you regulate body functions, perform better, and stay in overall health. Remember that you too must do your part and have a balanced diet in which you eliminate:

  • Excessive salting.
  • White flours.
  • Refined white sugar.
  • Processed foods full of trans fats.

By following these steps in your diet, you will reduce your risk of many diseases. You will also notice that your days are less tiring and more productive. However, remember that you should also consult your nutritionist.

The post 7 energy foods for a more productive day appeared first in research-school.



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