Top foods that boost energy levels

Your hectic schedule may cause you to experience a shortfall of energy. How can you up your energy quotient to cope with your workload, and pursue your interests?

There are several strategies to help you boost your energy and metabolism, including exercising, getting enough sleep and stress control. Here we'll focus on foods since what you eat essentially determines your energy levels.

Here's a quick list of food choices that will rev up your metabolism and help you perform at your peak throughout the day.

More metabolism with pepper
You can boost your metabolism for that extra burst of energy by eating spicy chili peppers. Capsaicin, the active ingredient in peppers, can increase your metabolism by about 23 percent if consumed in the right amount. About a tablespoonful of chopped red or green chilies will do the trick. What's more, this can also help you lose some weight.

Remember however, individuals having hemorrhoids, piles or irritable bowel syndrome (IBS), should not opt for this.

Reviewed by Dr Stanulette Pinto, Registered Dietician, Hiranandani Hospital

Fibre-rich items like whole-grain breads, brown rice, oats, green vegetables and high-fibre cereals like muesli, unlike processed food, are able to generate a continual stream of energy as they are broken down in the body. These food items, defined as 'low glycemic', don't get used up immediately in the body, rather are metabolized slowly and as a result, release energy in smaller chunks, keeping blood sugar levels stable.

Additionally, research shows that getting around 25 gms of fibre a day can also help you burn more fat, up to 30 percent. Chick peas, black beans, and sprouted lentils are great sources of fibre.

Coffee and tea contain caffeine that can stimulate your central nervous system. You increase your metabolism by 5 to 8 percent with a cup of java, and up to 12 percent with brewed tea. Research suggests that a compound called catechin in tea also contributes to the boost in energy. Remember to squeeze some lemon in your tea to help you absorb more catechins.

A word of caution: Caffeine is mildly diuretic in nature, so make sure you're getting plenty of water during the day.

Drinking too much coffee will result in lack of sleep, which will sap you of energy. Also, tea and coffee contain tannin, a compound which interferes with absorption of iron. Remember, moderation is the key to enjoying your cup of tea or coffee.

Meat lovers now have the perfect excuse to reach for a nice lean piece of chicken or steak. Proteins have an inherent advantage over fats and carbohydrates as your body needs more energy to digest them. This means when you are chewing meat, you are actually burning more calories. Proteins also release a lot of energy, which is why one ends up feeling more energetic if they are included in most meals.

Vegetarians can get their protein boost from beans, bean curd (tofu) or yoghurt. But no matter what protein you choose, make sure it's lean and low-fat! Fatty foods only make you more sluggish!

Eat fish
Need to be extra alert? Try some fish. Sardines, for instance, contain the amino acid tyrosine, which is used by the brain to make various chemicals that improve mental functioning.

Our body is 70 percent water. All its processes, including metabolizing food and generating energy, require water. One cannot overstate the importance of drinking enough water. It helps to regulate body temperature and digest food.

Studies have shown that people who drink eight to ten glasses of water have a higher metabolic rate than those who consume only half that quantity.

Freshly squeezed fruit juices, or sports drinks that are low in processed sugar will also suffice.

Your blood needs iron to carry oxygen to various parts of the body. Therefore, less iron means less oxygen, and consequently, less energy. Menstruating women run the risk of running low on iron.

Make sure you get your daily dose of iron in the form of lean meats, spinach and other green vegetables. A porridge of garden cress seeds (called halim in Hindi) and jaggery is a good source of iron for people with low hemoglobin. Two to three dates or figs, if had regularly, can also help to increase iron levels.

Chocolate contains compounds called tyramine and phenylethylamine that can elevate your energy levels. The caffeine in chocolate may also contribute to this effect. Just make sure you pick dark chocolates over white, milky ones; not only is it lower in sugar, it also has antioxidant properties.

Go nutty
That's right! , Consumption of 'good' fats (monounsaturated, omega-3 and omega-6) contained in nuts can increase your energy levels to a great extent.

Try magnesium
Magnesium is required for proper metabolism of fats and carbohydrates. Sources of foods containing magnesium are nuts, soya bean, green leafy vegetables and whole grains that can offer your body the much needed energy burst