Women come to me all of the time complaining about fatigue or feeling tired all day long. And let me tell you, I've been there! I spent over a decade dragging myself around every day, running on empty, and wreaking havoc on my body because of it!

A lack of energy not only interferes with your everyday tasks, but it also makes you less productive - a serious problem for many of my Type-A, driven clients! Similarly, the type of food you eat can have a significant impact on our energy levels throughout the day.

Even though all foods provide energy (whether you eat these in the form of sports bars or supplements), certain natural foods offer nutrients that can boost your energy levels in a more natural way. So, forget about energy drinks, supplements, and pre-packaged sports bars; instead, boost your energy from naturally energizing foods.

These aren't only 5 superfoods for energy, they're also 5 superfoods for our HORMONES!

Continue reading below or click to watch the video!

Walnut

Walnuts are an excellent snack since they are filled with nutrients that increase energy. The walnuts are well-known for their high protein, healthy fats, and carbohydrate content. Walnuts are rich in omegas which can help lower inflammation and pain in the body. Their high levels of antioxidants help boost energy levels and provide antioxidant protection¹.

Moreover, walnuts contain sufficient carbohydrates and fiber to offer a consistent and prolonged energy boost². They also contain minerals and vitamins including vitamin E, vitamin B, iron, and manganese. These vitamins and minerals boost energy generation and help in decreasing fatigue³.

Goji berries

Goji berries are another good food to replenish your energy levels. Apart from being a powerhouse of minerals, antioxidants, and vitamins, this fruit is also a rich source of fiber. This fruit provides antioxidant protection⁴.

Additionally, Goji berries are an excellent source of fiber. 1-ounce (28-gram) serving of Goji berries is equal to two grams of fiber. This also helps in slowing digestion and releases energy gradually⁵. This lets us ditch the 

Goji berries are a versatile fruit that you can mix with baked potatoes, yogurt, smoothies, and sauces or you can eat these uncooked.

Chia seeds

Chia seeds are included in one of the top-notch energy-boosting foods that you require during the hectic working day. Nutritionists state that "Chia seeds provide you with stable energy because of their great ratio of protein, fats, and fiber combined with the fact that they're low-carb”. Chia Seeds' fiber contributes to their nutrients' delayed digestion, resulting in a consistent, continuous release of energy. Moreover, these seeds contain omega-3 fatty acids which are best against relieving fatigue⁶.

Maca powder

Maca powder boosts energy and power. It has been claimed that Maca root powder aids in muscle growth, increases strength, increases energy, and enhances exercise performance. Maca powder is highly nutritious as it contains carbs, fiber, protein, vitamin C, fat, iron, manganese which are excellent sources of energy⁷. By including maca powder in your daily menu, you will notice visible improvement in your energy levels within 6 to 12 weeks.

Coconut oil

Coconut oil contains medium-chain triglycerides that provide an immediate source of energy. MCTs, travel directly to the liver and act as a fast energy source in a manner similar to carbohydrates⁸

Furthermore, MCTs have long been used in sports nutrition products for athletes who require an energy source that their bodies can quickly absorb and use^8,9

Give these a try and see how you feel! There isn't 1 size fits all when it comes to health and energy, so don't give it up so quickly if you don't notice an immediate increase, just continue to be consistent!

References

1. Kornsteiner-Krenn, M., Wagner, K. H., & Elmadfa, I. (2013). Phytosterol content and fatty acid pattern of ten different nut types. International journal for vitamin and nutrition research. Internationale Zeitschrift fur Vitamin- und Ernahrungsforschung. Journal international de vitaminologie et de nutrition, 83(5), 263–270. https://doi.org/10.1024/0300-9831/a000168

2. Mazidi, M., Vatanparast, H., Katsiki, N., & Banach, M. (2018). The impact of nuts consumption on glucose/insulin homeostasis and inflammation markers mediated by adiposity factors among American adults. Oncotarget, 9(58), 31173–31186. https://doi.org/10.18632/oncotarget.25168

3. Dreher, M. L., Maher, C. V., & Kearney, P. (1996). The traditional and emerging role of nuts in healthful diets. Nutrition reviews, 54(8), 241-245.

4. Ma, Z. F., Zhang, H., Teh, S. S., Wang, C. W., Zhang, Y., Hayford, F., Wang, L., Ma, T., Dong, Z., Zhang, Y., & Zhu, Y. (2019). Goji Berries as a Potential Natural Antioxidant Medicine: An Insight into Their Molecular Mechanisms of Action. Oxidative medicine and cellular longevity, 2019, 2437397. https://doi.org/10.1155/2019/2437397.

5. Reynolds, A., Mann, J., Cummings, J., Winter, N., Mete, E., & Te Morenga, L. (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet, 393(10170), 434-445.

6. Howe, P., & Buckley, J. (2014). Metabolic health benefits of long-chain omega-3 polyunsaturated fatty acids. Military medicine, 179(11 Suppl), 138–143. https://doi.org/10.7205/MILMED-D-14-00154

7. Yu, L. J., & Jin, W. W. (2004). Study on the nutritional components and the anti-fatigue effects of dry powder of maca (Lepidium meyenii). Food Science, 25(2), 164-166.

8. Hewlings S. (2020). Coconuts and Health: Different Chain Lengths of Saturated Fats Require Different Consideration. Journal of cardiovascular development and disease, 7(4), 59. https://doi.org/10.3390/jcdd7040059

9. Boateng, L., Ansong, R., Owusu, W. B., & Steiner-Asiedu, M. (2016). Coconut oil and palm oil's role in nutrition, health, and national development: A review. Ghana medical journal, 50(3), 189–196.