The human body needs energy to perform various essential functions. In certain cases, some people tend to resort to energy drinks or prefabricated foods, however there are a number of foods that will provide you with energy naturally.
Therefore, in this article you will be able to learn about 12 foods with great energy value that you should include in your diet, if you need to maintain your energy levels according to the activities you do.
What are energy foods?
Mainly, energy foods are types of food made up of carbohydrates and fats, in addition to the energy from glucose obtained after the metabolization of carbohydrates.
Note: It must be taken into account that foods with large amounts of fat and carbohydrates, such as fast and processed food, provide caloric levels above the recommended doses, so their excessive intake can increase cholesterol levels, triglycerides and elevate body weight.
What are energy foods?
This group of foods , like protective and forming foods , can be found in plant and animal sources. Below, we present a list of the main foods with a high energy content , in addition to being rich in protein, vitamins and minerals, they will provide you with a diet with the necessary nutrients so that your body performs each of its functions properly.
1. Banana
The banana is one of the best-known foods with potassium , it also has 94 Kcal per 100 grams of this fruit, thus providing a good amount of energy together with its peculiarity of being a great source of vitamin B6, thus contributing to the functioning of the nervous system.
You should know: The banana is usually consumed by people who want to lose weight and by athletes, because its caloric value provides them with the necessary energy to maintain their physical condition.
2. Oats
Within the properties of oats , its function that regulates intestinal transit thanks to its high fiber content is usually highlighted , however it also has a high concentration of energy by providing your body with 335 Kcal for every 100 grams that you consume of this cereal.
Tip: Oats have the versatility of being a cereal that can be consumed in various ways. We recommend adding a little oatmeal to a cup of yogurt, eating it as part of a breakfast or snack, accompanying it with nuts or simply drinking oatmeal water, which also has multiple properties.
3. Nuts and seeds
There are various nuts that you can consume to obtain energy in a healthy way , among them: walnuts and pistachios 611 Kcal, almonds 604 Kcal, peanuts 599 Kcal and hazelnuts 587 Kcal, all these foods have this value per 100 grams of the dry fruit.
For their part, seeds such as sesame have 614 Kcal per 100 grams of this small but nutritious seed. In addition, sunflower seeds contain 580 Kcal and pumpkin seeds 525 Kcal, highlighting that the seeds have a significant amount of unsaturated fatty acids and are one of the best foods to obtain vitamin E naturally.
4. Avocado
The avocado stands out for being one of the main aphrodisiac foods that are most consumed today, it is also considered a powerful antioxidant thanks to its high level of vitamin E and oleic acid.
In this sense, this fruit with its peculiar color and flavor is one of the foods that regulate potassium levels and has a good amount of energy, this being 141 Kcal per 100 grams of avocado.
5. Blue fish
Fish, and above all blue fish, are used in the diets of people suffering from heart or neuronal diseases , since they are considered one of the best foods to reduce cholesterol, triglyceride and overweight levels due to their outstanding content of Omega-3 and Omega-6.
Important: The different varieties of blue fish are a good choice for your meals if you need to increase your energy. Anchovies have 195 Kcal, bonito has 138 Kcal and sardines 140 Kcal per 100 grams of fish.
6. Dark chocolate
According to an article published by the Chilean Nutrition Magazine (1) , dark chocolate is considered an excellent food to reduce the main causes of oxidative damage, thanks to its powerful vitamin E content and its special contribution within aphrodisiac foods with great Energy supply.
You should know: If you consume 100 grams of dark chocolate, you can obtain an incredible amount of 532 Kcal, which makes it the best ally for people who practice physical activities or who need a little extra energy in their daily activities.
7. Eggs
Eggs, as is well known, are an excellent source of proteins and essential nutrients for the proper functioning of the body, in addition, they contain good levels of calcium, iodine and zinc, which are important minerals within the different chemical and metabolic processes carried out by the egg. body daily. They are considered both energy foods and builders , because they help build the body.
Note: According to the Hospital Nutrition Magazine (2) , if you consume 1 medium-sized egg you can obtain up to 70 Kcal, which together with its high levels of protein and other properties, make this food the perfect ally for athletes and women. physically active people.
8. Honey bee
Among the various benefits of honey from bees , its great energy contribution stands out, standing at 314 Kcal per 100 grams of honey, in addition to its great content of zinc, amino acids and organic acids.
Important: The Hojas Divulgadoras Magazine (3) , points out that the great caloric intake of said food is due to the fact that “We verified that it is composed almost exclusively of carbohydrates, mainly in the form of glucose and fructose, which makes them a food high-quality energy.
In this sense, the consumption of honey is important within any diet aimed at increasing energy naturally, especially if it is used as a natural sweetener in meals or as part of a dessert.
Key Findings
- Energy foods are those that contain high levels of carbohydrates and healthy fats.
- The metabolization of carbohydrates causes these to be converted into sugars and thus the body can obtain the energy it needs.
- The recommended amount of kilocalories for adult women is 2,300 daily, while 3,000 kcal is recommended for adult men.
- Nuts, dark chocolate and honey are the main sources of energy from food.
- The consumption of eggs, spinach and seeds is common in athletes and people who want to increase their energy levels.
