For many years nutritionists have been studying the relation between our energy levels and what we eat. There is good evidence that eating well can change our metabolism and body chemistry ultimately changing our energy levels.
1) Smart carbohydrates: Lot of people consider carbohydrates as their enemies but the fact is that they are essential for lifting mood and giving you instant energy. They also increase the levels of brain chemical serotonin which makes us happy. The key is to avoid high sugary stuff which can give you a quick rise and low of energy leaving you tired. Instead choose whole grains, brown rice and cereals etc which take longer to digest and give you a sustained energy level.
2) Nuts: Cashew nuts, hazelnuts, almonds are very high sources of proteins and magnesium which help to convert sugar into energy. If you are low in magnesium, you may feel tired all the time. Whole grains and some fish like halibut are also good sources of magnesium.
3) Lean meats like skinless chicken, mutton, turkey and fish are good sources of protein and tyrosine which increases dopamine in our brains. This helps in lifting up of mood and also corrects insomnia and fights depression. The key is to not add too many fats while cooking them.
4) Leafy green vegetables like spinach, lettuce, methi etc. contain high amount of folic acids and help to correct anaemia and also lower the tendency for depression. They also increase the fibre in our diets keeping regular bowel movements and are good for the heart also.
5) Water: Even mild dehydration can slow down our metabolism, sap one’s energy and make you feel low. A simple remedy is to keep on sipping plain water or unsweetened liquids to have good hydration levels.
6) Caffeine: A short term solution to get instant energy is to have tea; coffee, dark chocolate etc which will release caffeine in the body but one must take precautions to not overdo the intake as this will then interfere with your sleep making you feel more tired in the morning.