Healthy Eating Habits to Boost Energy

The kind of diet that people eat today is less healthy than what it is used to be a few years back. Because of today’s fast-paced and hectic lifestyle, people have started to rely on processed foods. Canned and processed foods lack nutritive value and fail to provide the body with the required amount of energy. This is one of the main reasons why the market is full of energy supplements and drinks. Although energy supplements and drinks may boost energy, nothing undermines the importance of a healthy diet plan for attaining energy naturally.

Poor eating habits are bound to cause lack of energy. The metabolization of different foods in the body takes place at different rates. For example, carbohydrates are the first to enter the bloodstream. Although carbohydrates give a quick energy boost, this energy is not sustained by the body for too long. Proteins, on the other hand, enter into the bloodstream later and give more sustainable energy.

Nuts and Peanut Butter

Almonds are considered to be among the best foods for boosting energy and improving health. People who are not fond of having almonds or similar nuts can opt for peanut butter. Both nuts and peanut butter contain high amount of monounsaturated and polyunsaturated fats. These good fats are known to improve the stability in glucose and insulin levels. Moderating the levels of glucose and insulin is a must to sustain energy. Besides being an excellent source of healthy fats, nuts contain fiber, which prevents cholesterol and fats from entering the bloodstream.


Watermelons are among the best sources of lycopene, which is known to prevent prostate cancer in men. Lycopene is also known to improve heart health by helping to fight the buildup of plaque in the arteries. Moreover, watermelons are an excellent natural source of energy.

Whole Grain and High Fiber Cereals

Sugary cereals are not healthy as they contain highly refined grains. Whole grain cereals, on the other hand, provide energy without containing a lot of sugar. This helps you to sustain energy throughout the day by stabilizing the levels of blood sugar. Moreover, the fiber that these cereals contain helps to block cholesterol and fat from entering the bloodstream. High-fiber cereals have the advantage of curbing your appetite by making you feel full for long hours. This helps to maintain an ideal weight, which in turn boosts energy.


Quercetin that is present in apples is used as the main ingredient in many energy supplements and drinks. It is recommended to eat the whole apple since quercetin is present in the skin of an apple. The apple skin also contains in it pectin, which is a kind of fiber that is very beneficial for moderating the levels of blood sugar and lowering cholesterol. Apples also contain good amount of the mineral boron, which can help in improving the mental alertness.


Many people have limited their consumption of eggs due to the cholesterol that they contain. However, very few people know that eggs contain phosphatidylcholine, which is an element that decreases the absorption of cholesterol in the bloodstream. The high amounts of protein that eggs contain helps to sustain energy by entering into the bloodstream much slower than carbohydrates.

Consuming the above mentioned foods is the best way of maintaining high energy levels throughout the day.

Healthiest Immunity Boosting Foods

The immune system performs the very important function of defending your body against bacteria and viruses. It does this by producing white blood cells and other antibodies that are effective in fighting infections and cancer cells. People who have a strong immune system are less likely to fall ill than people with a weaker immune system. Therefore, the key to live a healthy life is to ensure proper functioning of the immune system.

Foods rich in antioxidants are excellent for the immune system. This is because antioxidants are capable of minimizing the harmful effects of free radicals. Free radicals are molecules that lead to the development of serious health problems like cancer by causing cellular damage. Being exposed to the pollution can result in the formation of free radicals inside our body. Antioxidants are known to stabilize these free radicals and protect against the damage that they can cause. Foods that contain the nutrients explained below are the best for boosting immunity.

Vitamin A

Since vitamin A is a very powerful antioxidant, you can obtain a lot of health benefits by including vitamin A rich foods in your daily diet. Vitamin A improves vision and promotes optimal eye functions even at old age. Some of the best foods that contain vitamin A and are good for your immune system include dark green leafy vegetables like broccoli, cabbage, collard greens, spinach, mustard greens, kale, and dandelion green. Fruits that are high in this vitamin include peaches, mangoes, and papayas.

Vitamin C

Vitamin C is one of the best antioxidants to enhance the immune system and keep away various diseases. Foods rich in vitamin C help the immune system to fight viral and bacterial infections in a much better way. Consuming adequate amounts of vitamin C on a regular basis is absolutely essential for proper functioning of the immune system. The immune system makes use of vitamin C to produce antibodies that are necessary for efficiently fighting infections. Foods that contain high amounts of vitamin C include tomatoes, cauliflower, potatoes, Brussels sprouts, bell peppers, kiwi, oranges, guava, lemon, and strawberries.

Vitamin B Complex

Vitamin B complex consists of six vitamins including vitamin B1, B2, B3, B5, B6 and B12. All of these vitamins strengthen the immune system and help to prevent various health issues like diabetes, heart disease, and anemia. Some of the best vitamin B rich foods that enhance the immune system include bananas, tuna fish, Brazil nuts, avocados, oats, and legumes.

Vitamin E

Foods rich in vitamin E also have antioxidant properties and should be included in your diet. These include sunflower oil, walnuts, popcorn, and sweet potato.

Eating protein rich foods can also boost the health of your immune system. Consuming enough protein has shown to have a positive effect on the functioning of the immune system. The best protein rich foods include eggs, fish like salmon and tuna, milk, yogurt, peanut butter, almonds, and skinless chicken breast.


Minerals too help to boost the functioning of your immune system. Selenium and zinc are two of the most powerful minerals for strengthening the immune system. Selenium can be found in crab meat, shellfish, brown rice, whole wheat bread, cashew nuts, onions and barley. Some good sources of zinc include raw peas, oysters, pecan nuts, wheat bran, and sunflower seeds.