What to Eat to Boost your Energy and Immunity

By Patrick Banks

Posted 2 years agoHEALTH

The food we eat gives our bodies the “fuel” and nutrients it needs to function properly. If we don’t get the right nutrition, we can lack energy, and our health takes a knock. 

Below, we explore what foods to eat to boost energy and immunity. 

5 Foods that Boost Energy Levels

Along with exercising, getting enough sleep, and staying hydrated, our foods play an important role in boosting energy levels. The key is to consume meals made up of “complex carbs,” healthy fats, and protein; and to maintain balanced blood sugar levels.

A well-balanced meal takes longer to digest, satisfies hunger, and provides a steady energy flow. The worst foods to eat are high-sugar foods, like candy and pastries, because they put too much fuel (sugar) in the body too quickly. The resulting sugar crash leaves you tired and hungry.

Here are five of the best energy booster foods to consume.

1. Oatmeal

Oatmeal is an excellent breakfast choice as it will give you the energy boost you need for the day while keeping you fuller for longer. 

Oats are a complex carbohydrate, meaning they’re a slow-burning energy source. They have a low glycaemic index (a measure of how quickly a food increases blood glucose levels), so they take slower to digest and supply energy evenly instead of all at once. 

2. Bananas

Bananas are one of the most well-known energy booster foods. They contain complex carbohydrates and may be one of the quickest snacks for sustained energy. They’re also full of vitamin B6, potassium, and fiber.

Interestingly, two bananas provide enough calories for an hour’s workout or walk. They’re also an ideal pick-me-up for when you’re feeling tired or sluggish in the afternoon. 

Whether eaten on the go, frozen and blended into a smoothie or sliced into oatmeal, they can make the body feel full of energy.

3. Lentils

Lentils are small but mighty when it comes to keeping energy levels high. These tasty little legumes are an excellent source of soluble fiber for slow and steady glucose release. They’re also rich in energy superstars, B-vitamins, iron, and magnesium. 

One cup of cooked lentils provides about 15 grams of fiber and 36 grams of carbs. They boost energy levels by replenishing your iron, folate, zinc, and manganese stores.

4. Beef Liver

Vitamin B12 is an important nutrient for energy, and beef liver is loaded with it. While many cuts of meat contain B12, beef liver boasts a significantly larger amount. Without enough vitamin B12, energy can lag.

Beef liver is also chock full of protein to keep you going for a long time. However, beef liver is food that definitely doesn’t appeal to many. If you’re one of those people, fish, eggs, poultry, and other red meats are good alternatives. 

5. Avocados

Avocados are loaded with fiber and healthy fats, both of which are digested slower than simple carbohydrates and thus provide more sustained energy. 

Additionally, avos are packed with several important B vitamins that help the body convert the food we eat into energy, including thiamine (B1), riboflavin (B2), and niacin (B3).

5 Foods that Boost Immunity

When it comes to immunity, there is no magic food. Drinking plenty of fluids and eating enough protein and enough calories are crucial. 

It’s not just vitamin C that is useful for immunity. Other nutrients like vitamins A, C, D, B6, and B12 and minerals like copper, iron, zinc, and selenium are important. Therefore, you need to eat a varied diet.

Here are five of the best foods for enhancing immunity.

1. Blueberries

Blueberries are immune-boosting superfoods. They contain a flavonoid called anthocyanin, which features antioxidant properties that help boost immunity. In fact, blueberries boast one of the highest antioxidant levels of all common fruits and vegetables.  

Another important antioxidant found in blueberries, and other types of berries, is a polyphenol. Polyphenols may counteract cell damage and interact with our gut bacteria to decrease inflammation and enhance immune response. 

2. Citrus Fruits

Citrus fruits like oranges, grapefruits, and tangerines, are loaded with vitamin C, the immune-boosting powerhouse. Vitamin C is thought to help protect the body against oxidative stress, which helps support immunity.

Low vitamin C levels are indicative of poor health, which is why it’s important to ensure the body is fueled by enough of the essential vitamin. Vitamin C keeps the immune system strong by protecting the body from free radicals. 

3. Fatty Fish

Fatty fish, like salmon and tuna, are a rich source of omega-3 fatty acids, which may help enhance immunity. Additionally, omega-3s may help alleviate inflammation, increasing the body’s ability to ward off illness.

Also, salmon is a healthy fatty fish packed with vitamin D, which helps regulate and strengthen immunity. 

4. Garlic

Garlic is a common home remedy for preventing colds and other illnesses. It contains a compound called allicin, which can boost immune response and may help you recover faster. Moreover, alliin is an antioxidant that can stop infections and the spread of bacteria and other viruses. Garlic also contains vitamins B and C to help keep the immune system strong. 

5. Mushrooms

Mushrooms are rich in selenium and B vitamins like riboflavin and niacin. These vitamins and minerals are necessary for the optimal functioning of the immune system. 

Additionally, mushrooms are high in polysaccharides, sugar-like molecules that are touted for their immune-boosting properties. You can read more there about reishi benefits to immune system.

Other Ways to Boost Energy and Immunity

If you find that your diet is insufficient, you could always add natural products for energy and immunity to your health regime.

CBD is an excellent natural wellness supplement for boosting overall health and wellbeing. It’s also touted as an energy booster, with some users reporting that it improves energy and focus. It’s a good idea for beginners to buy CBD gummies since they’re delicious, easy to use, and contain a precise amount of CBD.

Functional mushrooms, including reishi, turkey tail, and lion’s mane, are also making an impression in the natural wellness world for their immune-boosting properties. Additionally, certain species, like cordyceps, are touted for their energy-boosting potential.

It’s important to understand that supplements do not replace a healthy diet. Instead, they can be added to your health regime for added benefits or to simply fill in small gaps if you’re not obtaining enough nutrients from your diet. 

Final Thoughts on What to Eat to Boost Energy and Immunity

Eating a well-balanced and healthy diet is crucial for overall health and wellness. Different foods contain different nutrients and benefit our bodies in different ways. We need to ensure that our bodies receive all the nutrients it needs to perform optimally.

Above, we have highlighted five of the best foods and products for energy and the best foods for immunity. By including a selection of these foods in your diet, you’re on the road to better energy and a better functioning immune system. 

About the author Patrick Banks

Patrick is a Berlin-based dating advisor, motivational speaker, a huge fitness and vegan diet enthusiast and the main editor at Wingman Magazine, specialised in men's health. His ultimate goal is to share with men around the world his passion for self-development and to help them to become the greatest version of themselves. He believes a healthy body and successful social interactions are two main keys to happiness.