Everyday we engage ourselves in a variety of activities to keep our daily routine productive. Whether it’s for work, health related exercise, or even for simple housework, our days are filled with physical activities. And, at times, doing these activities on a daily basis can be exhausting, especially if you spend the entire day doing it.

With the number of tasks that flood us each day, we must ensure that we have enough and sufficient strength to deliver our best performance. And in order to do so, we all need energy to help our bodies move and keep us stimulated.

Foods are a great source of energy, but they can only do so much and sometimes only provide a brief burst of energy.

healthy foods to energize body

So how are you going to replenish your energy? The answer is simple: it is by taking natural energy boosters to help our body sustain our needed energy. Natural energy boosters will provide you with an additional source of energy to keep you active and focused for the entire day.

Energy fuels your body

Our bodies are similar to car engines. In that they require fuel to keep their parts moving and running. It is impossible for us to function and work on our tasks efficiently without fuel or in our case, energy.

Energy is the key component of our daily lives that allows us to sustain and maintain our body strength to work on our tasks. However, as we all know, energy is limited, and if we are involved in a variety of activities on a daily basis, we may run out of it. 

As a result, we must replenish our energy reserves in order to provide our bodies with strength that lasts throughout the day. But there is more to keeping us energized that makes energy essential for your everyday tasks. In fact, energy has more functions to your body including:

  • Sustenance of the body’s basal metabolic rate 
  • Facilitating better digestion and absorption
  • Maintenance of the mental energy and brain function
  • Assistance in growing and repairing damaged tissues

Body’s energy requirements

Before we get into the list of energy boosters, it is important to know how much energy your body needs on a daily basis. Yes, you read that correctly: there is a specific amount to maintain to ensure that you won’t feel tired while doing a physical activity. 

Essentially, energy is converted from calories found in the food we consume. As much as people on a healthy diet cut down their calorie intake to reduce weight, it is also a vital part of health to keep you going each day.

According to MedicalNewsToday.com, to maintain the body’s natural energy levels, an average male needs at least 2,700 kcal per day, while an average female needs 2,200 kcal per day. Although this is the average kcal, it is important to keep in mind that calorie intake still varies depending on several conditions. 

Listed below are the other factors that affects a persons calories intake:

  • A person’s body mass, shape and height
  • Current state of the overall health and well being
  • Performed daily physical activities
  • Sex and age

Ways to give your body a boost in energy naturally

The tasks that we have to accomplish are sometimes too big and plentiful that we just can’t tackle them with our normal stamina.  This is one of the reasons why we need to take natural energy supplements which are of great help in giving us the extra energy and alertness that we need.

We all know that nutritious foods are important, not only to make you full, but to serve as fuel for your body. You definitely cannot imagine yourself to feel tired while doing heavy tasks without eating food. Thus, it is imperative to eat enough food that can produce energy to keep you energized throughout the day.

More energy means better productivity at work

Energy boosters take different forms which can help you keen and focused while you accomplish your work. In addition, it also brings several health benefits that may help ease several health conditions.

Here are 10 effective energy boosters that we can take to give us some extra power to finish our tasks and increase your energy levels naturally:

1. Caffeine

Caffeine is a stimulant that increases mental and physical alertness when you are feeling tired or drowsy.  It suppresses your appetite and increases the supply of oxygen rich blood to your body cells to make you alert.

One of the most famous beverages that contain caffeine is coffee which is regularly consumed by many adults across the globe. According to a research, it stimulates the central nervous system, which aids in reducing extreme fatigue and boosting energy levels. Caffeine has the ability to block adenosine, thereby increasing the other neurotransmitters found in our brain that regulate energy levels.

You should take caffeine in moderation because it can cause palpitation, nervousness, insomnia and other problems if it is taken in large doses.   

2. Ginseng

Ginseng is an Asian herb which helps to boost your energy and enhances you body’s adaptability to increased stress levels.  Asians have used this herb as one of the natural ways to combat fatigue for centuries. 

Studies have found that ginseng has the ability to stimulate the central nervous system, boost physical energy and reduce fatigue. Ginseng, like other supplements, has antioxidant properties and can reduce inflammation, in addition to increasing the energy level of the body. Which means, it can help to fight free radicals and aid in disease control in order to improve the immune system.

3. Bitter Orange

Are you currently in search for fruits that can support weight loss? Then you’ll love this next natural energy booster we’ll introduce to you.

Bitter orang is a nutritious fruit packed with synephrine

Bitter orange is a type of citrus fruit which is different from the variety that people use to extract orange juice.  It is a great source of stimulant known as synephrine making it a highly-recommended natural energy booster.

Hold on, there’s one more thing that you have to know. Just like any other fruits, bitter orange also contains many nutrients that will surely keep you healthy. This includes Vitamin A, calcium, phosphorus, thiamine and many more.

4.  Coenzyme Q10 (CoQ10)

CoQ10 is a substance which is naturally produced by the body.  It plays a great role in the production of adenosine triphosphate (ATP), our cells’ major source of energy. 

Although the body produces CoQ10 naturally, many people are still deficient with this substance due to poor diet or ill health.  Natural food sources of CoQ10 include oily fish such as salmon and tuna, organ meats and whole grains.

5. B Vitamins

Everyone are aware that the best way to treat low energy levels is to have meals that are rich in vitamins. One of these are B vitamins which can help promote good health.

There are eight B vitamins which are all essential in energy and nutrition.  These nutrients are chemically related and they work as a team. A diet high in B vitamins help to boost energy and improve your mood.  B vitamins are also great for suppressing anxiety, relieving stress and alleviating symptoms of depression.

Foods rich in B vitamins are as follows:

  • Liver
  • Seafoods
  • Eggs
  • Dark leafy greens
  • Cereal
  • Yeast

6. Amino Acids

If you go to the gym on a regular basis, you’ve probably considered looking for an all-in-one energy booster that can promote weight loss, prevent muscle loss, and improve endurance. Fortunately, amino acids has everything you are looking for.

Amino acids are the molecules that serve as the building blocks of protein. Proteins are essential for When you eat protein-rich foods, they are digested and break down into amino acids. Protein helps proving energy to our body and also plays a huge role in regulating oxygen in our blood.

There are actually more than 20 amino acids which are essential for the body’s protein synthesis, but two of them, creatine and carnatine, can be good energy boosters.  Creatine helps to build muscles and fight fatigue while carnatine plays a big role in the production of energy in cells.

seafood natural energy boosters

Listed below are some foods that are rich in protein:

  • Lean Meat
  • Seafoods
  • Dairy products
  • Poultry
  • Nuts

7. Bee Pollen

Bee pollen is a superfood which is loaded with plenty of amino acids, minerals, vitamins, proteins, fiber, carbohydrates and enzymes.  These substances are essential to health and energy.  They also work to make your body resistant to stress and diseases.

This food came from the pollen ball formed by bees when they set foot on flowers. It is made from pollen, saliva and honey transported by bees on their legs. Beekeepers collect these, which resemble small, round and crunchy balls.

8. Royal Jelly

Unlike bee pollen, this energy booster is a milky-like component that is produced by bees. This substance, also used to feed young bees, is often used in several cosmetic products due to its antifungal and antibacterial properties.

Royal jelly is one of the most effective energy supplements available. It is actually a combination of honey and pollen in the hive. 

It is rich in amino acids, vitamin B complex, vitamins, minerals and enzymes.  All of these substances are essential for your health, resistance, endurance and stamina.

9. Spirulina

If you’re looking for a supplement that you can take anytime and anywhere, spirulina may be a good option for you.

Spirulina is one of the most popular supplements on the market due to its benefits to the health of the body and brain. It is rich in vitamin B12 and other vitamins, minerals and proteins which your body can use to boost energy.

Several studies also linked this blue-green algae to have anti-cancer properties, reduce risk of heart disease and prevent allergic rhinitis. Spirulina can clear arteries, which lowers the body’s cholesterol absorption, which is harmful to the heart.

10. Gotu Kola

Similar to ginseng, Gotu Kola is a herb which is used to alleviate fatigue without affecting the nervous system as caffeine does. This herb is used in Eastern medicine to treat symptoms of anxiety and depression.

According to Healthline.com, taking 500 mg of Gotu Kola extract twice can help relieve sleep deprivation which can cause anxiety. Regular intake of this help enables you to have a quality sleep to boost your energy levels.

Habits to practice to amplify and boost energy levels

Increasing your energy is not only limited to taking natural energy boosters or eating foods that are high in vitamins and minerals. Have a change in a change in lifestyle and breaking bad also supports to improve your daily energy.

Healthy lifestyle begins by breaking out of your bad habits

Here are some of the tips on improving your habits:

  • Eat less processed foods, junk foods and fast foods
  • To gain more energy, make sure you get enough sleep
  • Change to a more balanced diet
  • Avoid drinks with a high sugar content (i.e. soft drinks)
  • Stay hydrated by drinking water.
  • Visit a healthcare professional regularly
  • Always work out or exercise
  • Avoid smoking or drinking alcoholic beverages

Discover more ways on how you can boost your energy to lead a happier, healthier, and more active lifestyle. Make sure to visit our mind boosters blogs to keep you in track of your goals and for more energizing health-related tips.

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