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Energy-boosting nutrients to help you stay active throughout the day

If you want to stay active even after your lunch, you should have foods that have nutrients high in energy. Here's a list of energy-boosting nutrients and healthy recipes using them.
Keep your energy levels high with the right foods
Keep your energy levels high with the right foods. Image courtesy: Adobe Stock
Natalia Ningthoujam Published: 6 Mar 2023, 10:30 am IST
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Most women have productive morning, but after a heavy lunch, they find it hard to keep their eyes open. Energy starts to slip away and everything seems to move at a glacial pace. There are also some who struggle to stay active throughout the day. The dip in energy might have to do with what you eat. If you don’t get enough of the nutrients that are needed for energy, your body will act accordingly. So, make sure to include energy-boosting nutrients to stay active throughout the day!

HealthShots connected with Shruti Keluskar, Executive Nutritionist Cloudnine Group of Hospitals, Pune, to know which all nutrients give us energy.

energy-boosting nutrients
Carbohydrate is one of the nutrients that gives energy. Image courtesy: Adobe Stock

Energy-boosting nutrients

You must have heard of the essential nutrients that are needed to be healthy. Let’s take a look at nutrients that provide energy in abundance.

1. Carbohydrates

According to Keluskar, carbohydrate is a major energy giving nutrient. Voluntary as well as involuntary actions like something as simple as breathing and blood pumping, need the utilisation of glucose. Right from whole grains to cereals to pulses to fruits and vegetables, they all have carbohydrates.

2. Fat

You might be trying to get rid of body fat through dieting and exercises. The fact is that without enough fat in your diet, energy levels will fluctuate. You will get hungry more quickly, and you could find it difficult to concentrate. Including more healthy fats and adding just a small of fat to your meals will keep you energetic. You can add nuts and oilseeds to your smoothie bowls or olive oil to your salads.

3. Fiber

Fiber helps to keep us full for longer periods of time. You can increase your intake of fibre by eating black beans, lentils, chickpeas and almonds apart from whole grains, fruits and vegetables. The expert advises to combine fiber with adequate fluid for good bowel health apart from sustained energy levels.

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4. B vitamins

All B vitamins help your body’s metabolism by turning the food that you eat into glucose. Chicken, eggs, and dairy products are the finest sources of B vitamins, but vegetarians can also find them in lentils, soy milk, nuts and legumes.

energy-boosting nutrients
Keep your hemoglobin levels up to stay energetic. Image courtesy: Adobe Stock

5. Iron

Hemoglobin, which is a protein found in red blood cells, is formed from iron. It is essential, as it aids in the transportation of oxygen throughout the body. This in turn will give you energy. Good iron sources include nuts, green leafy vegetables, chicken, nuts and seeds.

Healthy recipes with energy-boosting nutrients

1. Very berry yogurt ice cream


• ¼ cup blueberry
• ¼ cup mulberry
• ¼ cup strawberry
• ½ teaspoon sugar
• 1 cup plain yogurt

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• Mix all the berries in a bowl then add sugar and turn it into a fine paste.
• Add this paste to the plain yogurt.
• Transfer this to an ice cream mould, refrigerate for 20 minutes and then serve.

2. Nutty cracker

• ¼ cup almonds
• ¼ cup walnuts
• ¼ cup dates
• ¼ cup raisins
• ¼ cup fig
• ¼ cup jaggery powder
• 1 teaspoon ghee

• Chop all the nuts finely.
• Take a pan, and add ghee to it. Once it melts, transfer the chopped nuts to it.
• Roast the nuts until they turn golden brown.
• Add jaggery powder in the end and cook the mixture till it melts.
• Transfer it to a plate into thin layer, and let it cool down, break into small pieces and enjoy this crunchy bites.

3. Spinach and mint cooler

• 1 cup chopped spinach leaves
• 1/4 cup chopped mint leaves
• ½ tablespoon honey
• 1 tablespoon lemon juice
• 1 cup water
• 5 to 6 crushed ice

• Chop the spinach and mint leaves after washing properly.
• Take a blender and add spinach leaves, mint leaves, honey, lemon juice and water and then blend it.
• Strain it and pour in the serving glass then add crushed ice and serve chilled.

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About the Author

Natalia Ningthoujam has written on various subjects - from music to films and fashion to lifestyle - as a journalist in her career that started in 2010. After getting stories from the crime scene, police headquarters, and conducting interviews with celebrities, she is now writing on health and wellness which has become her focus area. ...Read More

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