by Caroline Bahna
Last updated on 8 October 2019
Eating a well-balanced diet is crucial for having enough energy during the day. We need to fuel our bodies with quality and quantity if we want to be productive and feel good. Some foods help us more than others. To know more about them and their nutrients, keep scrolling.
This food is the most obvious on our list. Those who exercise regularly consume it pre or post-workout. It does not only contain fast carbohydrates, which give you a quick energy boost but potassium and vitamin B6 as well.  There are studies which show that bananas are as efficient as sports drinks.  Whenever you feel run-down, make sure to grab a banana for a healthy quick recovery.
Meals which contain salmon, tuna, sardines, etc. are all good choices for brain health. Fatty fish contains plenty of omega-3.  Stress has a bad impact on the body, being one of the main causes of inflammation. Omega-3 fatty acids fight inflammation and fatigue simultaneously.  Moreover, some fatty fish contain good amounts of vitamin B12, which helps with anemia prevention. 
This superfood is rich in vitamin A and manganese. We don't give manganese too much importance, but we need it to breakdown nutrients which provide us with energy such as carbohydrates and amino acids. They also contain a good amount of fiber, which means that your body will digest them slowly, and your energy levels will be stable longer. Sweet potatoes have plenty of benefits - highlighted in a previous article.
Dark chocolate with a minimum of 70% cocoa content is a source of iron and magnesium which help fight fatigue. Cocoa also contains flavanols. These improve blood flow to the brain, hence brain function.  Studies have shown that it is also helpful in preventing heart-related disease. The polyphenols found in cocoa powder may reduce LDL cholesterol and increase HDL cholesterol. Apart from this, dark chocolate may also reduce insulin resistance. All these factors help the heart function in a better way. 
If you desire a long-lasting boost, consume oats first thing in the morning. They contain plenty of carbs, but they are digested and absorbed at a slower rate. Oats contain beta-glucan. This soluble fiber forms a thick, gel-like solution in the gut, which increases the feeling of fullness.  It helps control your appetite. Oats are also rich in nutrients, such as B vitamins, iron, magnesium, and manganese 
Hummus is a recipe, but it’s very easy to make. It contains chickpeas, olive oil, tahini (sesame seed butter), and lemon. Other ingredients such as garlic, paprika, dried fruits, meat, nuts, etc. can be added. The basic recipe has plenty of healthy fats, antioxidants, and complex carbs. 
It is a great source of energy, providing you with plenty of calories from very healthy foods. It makes a tasty dip or sandwich spread. Hummus is also a good substitute for mayonnaise.
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