20 Energy Foods For Working Women

By Tara Hari

Tuesday, September 10, 2013, 10:22 [IST]

Most women usually find their energy levels slowing down around 3'o clock in the afternoon. They usually have to juggle work with picking up the kids, cooking, walk the dog, pay the bills, getting a workout and meeting the deadlines. Although your office is over, but you still do not have time to kick back and rest. So it is no wonder that the drooping energy levels are your worst enemy.

It is no secret that food plays an integral part in fueling our energy levels. But eating for energy means you have to be very careful and smart about the process. If you follow proper eating strategies, you can easily ward off fatigue. But most women go for quick fixes like soda, chocolates or other concentrated sources of sugar. This is an extremely bad idea as these foods can only give you a temporary energy rush, which will quickly crash, leaving you worse.

The reason this takes place is that your body gets fuel by using the foods for energy by converting them into blood sugar or glucose. Although carbohydrates seem like the best option as it can be converted most easily into energy, simple carbohydrates like sugar converts into energy so fast that you only get a short burst of energy after which your blood sugar levels crash.

Women need to follow a diet that can provide energy to sustain them throughout the day. So here are 20 energy foods for working women to keep you running on a full tank throughout the day.

20 Energy Foods For Working Women:

Eggs

Eggs are an excellent source of protein, especially for vegetarians. Many of the same benefits as lean meats, including protein, B-vitamins and iron can be obtained from eggs. Having eggs for breakfast will ensure a continuous supply of energy for working women throughout the day.

Leafy Greens

Leafy greens like spinach or kale is packed with vitamins and minerals. Other than Vitamin A and C, which are necessary for energy levels, leafy greens also contains folate which is good for fighting depression.

Bananas

Bananas help slow down digestion and can keep blood sugar levels stable. This is because bananas are rich in potassium and B vitamins.

Salmon

Salmon provides two grams of essential fatty acids per four-ounce serving. The function of these essential fatty acids is more than just regulating insulin and aiding in healthy brain function. They also help relieve and soothe inflammation, so you will not be slowed down by the stiffness in your joints or muscles.

Ginger Tea

Ginger infused tea is packed with antioxidants and nutrients which can give you an afternoon energy boost.

Curry

Spicy curries made with spices like turmeric, cinnamon and cumin have the ability to boost energy levels. Curries contain antioxidants, normalize blood sugar levels, and promoting good circulation, which will keep your energy from lagging.

Citrus Fruits

Citrus fruits are rich in Vitamin C which can boost our body's immune system and keep us energised.

Nuts

Nuts contain protein for endurance and co-enzyme Q10 which is a nutrient that helps produce energy inside our cells. This combination means that nuts are one of the best snacks for a quick jolt of energy and long term endurance.

Bran Flakes

Bran flakes are an excellent choice for breakfast. It is packed with energy producing B-vitamins, iron, and magnesium. Bran flakes also contain fibre which keeps you full for longer and stabilize blood sugar levels

Water

Water ensures that all the cells in your body remain hydrated and working at optimum levels. So start your day with a glass of water and make sure you are never dehydrated, as it causes fatigue.

Quinoa

A great way for working women to stay full and energized is by having quinoa. Quinoa is a highly nutritious grain which is rich in complex carbohydrates and protein.

Dark Chocolate

Since dark chocolate is an excellent source of iron and magnesium, it is a great way to boost your energy levels.

Coconut

Replace your cooking oil with coconut oil as the oils that are found in coconuts consist primarily of medium chain triglycerides. They are types of fat that is converted into energy swiftly and efficiently. These oils can put a stop to your sluggishness throughout the day.

Lentils

Lentils like chickpeas or kidney beans helps in stabilizing blood glucose levels. Having lentils for lunch can help prevent a mid afternoon crash.

Brown Rice

The complex carbohydrates present in brown rice like fibre, B-vitamins and iron will help in keeping you energized until your next meal.

Yogurt

Yogurt is a great option for an energy boosting snack as it contains probiotics, which are a key part of healthy digestion. They help fight a weak immune system and boost your energy levels.

Lean Meats

Lean meats help fight fatigue as they are full of iron, B-vitamins and protein your muscles need for endurance.

Apples

Apples are packed with fibre, vitamin C and antioxidants, which provides energy. They also contain fructose, which is speedily and efficiently processed by our bodies for energy.

Pumpkin Seeds

Pumpkin seeds contain proteins which helps in sustaining muscle, vitamins and healthy fats. They're also packed with magnesium, which helps convert food into energy.