What to eat: Add these 10 energy-boosting foods to your diet to lift your mood instantly – Moneycontrol

Whether it’s starting the day with a nutritious breakfast or incorporating energising snacks into daily routines, making mindful dietary choices can significantly impact energy levels and cognitive function. With the right combination of foods, individuals can fuel their bodies efficiently, promoting alertness, mental clarity, and enhanced performance throughout their daily activities. Let’s look at some energy-boosting foods and their nutritional benefits to help you stay alert and vibrant throughout the day (Image: Canva)

Bananas: This one is a powerhouse of nutrients, including potassium, fiber, and vitamin B6, which contribute to sustained energy levels. The presence of dopamine, a feel-good brain chemical, makes bananas an excellent choice for enhancing mood and endurance, says dietician and wellness coach Parul Pandey. Additionally, the antioxidants found in bananas help combat inflammation and support overall health (Image: Canva)

Dark Chocolate: Dark chocolate, with its high content of flavonoids and antioxidants, offers a natural energy boost. It stimulates serotonin production, which can reduce feelings of fatigue and improve mood, says Pandey. Opt for dark chocolate with at least 70 percent cocoa solids to maximize its energy-supportive properties while minimising sugar intake (Image: Canva)

Fatty fish: Rich in omega-3 fatty acids and protein, fatty fish like salmon and mackerel are beneficial for reducing fatigue and improving exercise performance. Omega-3s modulate oxygen consumption during intense workouts, leading to increased endurance and energy levels. Additionally, the iodine content in fish supports thyroid function, which regulates energy metabolism (Image: Canva)

Green tea: Green tea contains EGCG and L-theanine, compounds known for their fatigue-fighting and alertness-enhancing properties. EGCG supports steady energy levels by improving glycogen storage and antioxidant activity, while L-theanine promotes focus, memory, and reaction time. Consuming green tea regularly can provide a midday energy boost and sustained vitality (Image: Canva)

Leafy greens: Packed with vitamins, minerals, and antioxidants, leafy greens like spinach and kale are essential for energy production. They contain B vitamins, iron, and magnesium, which play crucial roles in cellular energy metabolism and oxygen transport. Incorporating a variety of leafy greens into your diet ensures optimal nutrient intake for sustained energy levels (Image: Canva)

Nuts: Nuts are nutrient-dense snacks rich in healthy fats, protein, and minerals like magnesium. Almonds, walnuts, and cashews provide sustained energy due to their fiber content and ability to stabilize blood sugar levels. Consuming a moderate portion of nuts daily supports overall energy and satiety without causing spikes in blood sugar (Image: Canva)

Pumpkin seeds: Pumpkin seeds are a rich source of magnesium, a mineral essential for energy metabolism and muscle function. Incorporating pumpkin seeds into your diet helps prevent fatigue and supports optimal physical performance, especially during exercise. Snacking on pumpkin seeds provides a convenient way to boost magnesium intake and maintain energy levels (Image: Canva)

Oats: Oats are a complex carbohydrate rich in fiber, vitamins, and minerals, making them an ideal choice for sustained energy. They stabilize blood sugar levels, prevent energy crashes, and provide essential nutrients like B vitamins and iron for optimal energy production. Starting your day with oatmeal or incorporating oats into snacks ensures long-lasting energy throughout the day (Image: Canva)

Water: Staying hydrated is crucial for maintaining optimal energy levels and overall health. Dehydration can lead to fatigue and reduced cognitive function, emphasizing the importance of adequate water intake. Aim to drink 91 to 125 ounces of water daily to support hydration and sustained energy throughout the day.

Yerba Maté: A South American beverage rich in antioxidants and caffeine, yerba mate provides a quick energy boost and enhances focus and concentration. However, moderate consumption is recommended to avoid jitteriness and sleep disturbances. Incorporating yerba maté into your routine can help combat fatigue and promote mental alertness when needed (Image: Canva)