It can be tempting to reach for a cup of coffee when you're feeling tired and need a jolt of energy. Coffee can give you a temporary boost; however, it is important to note that there are many alternatives to coffee. We're not suggesting that any of the foods we mention can be brewed, carried, and taken on the go but give these alternatives a try. These foods and drinks will offer as much, if not more, energy than your daily joe without all the caffeine withdrawal and the jitters.
Almonds: If you are in need of a mid-morning snack, then you may want to consider having a handful of almonds. They are a great source of the B vitamins and magnesium. Studies have shown that people who have low magnesium levels have a tendency to get tired more quickly. Not getting enough of the B vitamins can also lead to fatigue.
Air-popped Popcorn: Air-popped popcorn is not only a healthy alternative to butter popcorn, but it is also a great food to eat if you are low on energy. Air-popped popcorn is a great source of whole grains and fiber. Whole grains and fiber-rich foods help prevent blood sugar spikes, which can cause fatigue. Whole grain and fiber-rich foods are also very filling.
Quinoa: Quinoa is a grain that is gluten-free, it also contains more protein than rice. Quinoa is a great source of other energy-boosting nutrients such as potassium and magnesium. Furthermore, Quinoa is a good source of complex carbohydrates, which stabilizes your blood sugar and keeps you feeling full longer. Quinoa is great to throw into a salad, a pudding for dessert or chili.
Pumpkin seeds: Eating a handful of pumpkin seeds can give you that boost of energy you need to get through your day. Pumpkin seeds are high in fiber, protein, and healthy fats. They also have manganese, zinc, magnesium and phosphorous. You can grab a packet of pumpkin seeds from any store and keep it handy at work or in your purse for a light snack to munch on when you're hungry or tired.
Peanut butter: Although peanut butter is high in calories, it is a great food to eat if you are low on energy. Peanut butter is high in fiber, protein, and healthy fats, which stave off hunger and stabilize the blood sugar. If you have toast in the morning, then you should top it with peanut butter instead of jelly or jam. It is best to use all-natural peanut butter that is made up of nothing but peanuts. Avoid brands that have added sugar in them. Because peanut butter is high in calories, you do not want to use any more than two tablespoons.
Salmon: Is often referred to as a brain food, and it was given that name for a good reason. This fish is high in omega 3 fatty acids, which are healthy fats that support brain health. Studies have shown that omega 3 fatty acids can fight off depression as well as boost mood and energy. If you are not getting enough omega 3 fatty acids, then you are likely to suffer from fatigue. Not only are omega 3 fatty acids good for your brain, but they are also good for your health. In fact, studies have shown that omega 3 fatty acids can lower the risk of heart disease.
The writer is a contributor at www.india.com