26 FOODS THAT CAN GIVE YOU MORE ENERGY

 

What foods give you the most energy

Folic acid is the synthetic form of folate or vitamin B9 and, together with vitamin B12, contributes to the creation of red blood cells, preventing anemias. It is also vital for nerve function and in the formation of DNA and promotes the proper functioning of the body in general.

You need about 400 mg of this vitamin a day, and it can be obtained from a healthy and balanced diet. But during pregnancy, an extra supply is required (usually as folic acid supplements recommended by the doctor), since its absence can lead to serious defects in the neural tube, such as spina bifida or anencephaly in the newborn.

We tell you which foods are the richest in B9 and how you can consume them to take full advantage of their benefits.

what foods give you the most energy

1. Avocado

It provides up to 110 mcg of folic acid per cup, which represents approximately 28% of your daily needs.

But not only does it stand out as one of the best folic acid foods, but it is also an excellent source of fatty acids, vitamin K, and dietary fiber.

Try preparing it stuffed, adding it to your salads or even to your appetizers or sandwiches to enjoy a healthy and delicious meal.source

 

2. Almonds

Nuts provide not only folic acid but also fats and other beneficial nutrients to the body.

With a cup of almonds, the body acquires 54 micrograms of vitamin B9, but it also has other excellent qualities during pregnancy, due to its richness in proteins and minerals (such as calcium and magnesium).

In addition, the almond is also a stimulant of breast milk (galactogenic).

And last but not least: it is an excellent source of monounsaturated fats (the good ones) and vitamin E, it protects the heart, strengthens the bones, and lends its flavor and texture to both sweet and savory recipes.

They can be eaten raw or with a salad.source

3. Brown rice

If you're still hesitating between white and brown rice, here are a few reasons to convince you: both magnesium and B vitamins in rice are concentrated in the bran, hence they are mostly lost in white rice.

An 80 g serving of brown rice gives you 30% of your daily needs for magnesium, a quarter of vitamins B3 and B6, a fifth of B1 and B5, and 15% of folic acid.

Whole wheat is also a source of energy in the form of carbohydrates, provides more fiber, and minerals such as magnesium, phosphorus, iron, zinc, manganese, and copper and is a good source of B vitamins, while white rice loses them when it flakes off.

Discover the wide variety of dishes that you can make with this complete seed, such as rice with curried vegetables or a delicious risotto.source

4. Broccoli

A cup of broccoli provides about 104 mcg of folic acid. And also, calcium, vitamin C, and it is very rich in fiber.

Due to its many health benefits, it should be included in a healthy diet, especially during pregnancy.

As folate is soluble in water, it is recommended not to cook them too much and better to steam them.

It is recommended to eat it raw or steamed since this is how it least loses its properties, but they are also often used to accompany certain dishes such as pizza, salads, pasta, among many other recipes.

5. Peanuts

Contrary to popular belief, it is a legume, not a dried fruit.

If compared to nuts, it is one of those that contains more folic acid ( a quarter cup provides 88 mcg ), more vitamin B3 and more protein (26%).

It also contains fiber (7%) and considerable amounts of minerals such as magnesium, zinc, phosphorus, nickel (which favors the absorption of iron), and iron in abundance. And it helps balance cholesterol.

You can eat them alone, and thus take advantage of all their richness in B vitamins (such as folate or B9), since these types of water-soluble vitamins are more easily lost when cooked or simply roasted.

But you can also spread the peanut butter or make a multitude of dishes, such as a cake with banana and in vegetarian recipes such as Tofu and mango tacos with peanut sauce.source

6. Pumpkin

The nutritional benefits of pumpkin are as prominent as its striking color. Like other vegetables, it is a food rich in water and with a low caloric density.

It provides a great variety of micronutrients, among which its contribution of carotenes, potassium, vitamin A and vitamins of the B complex stands out.

And besides, it is really easy to get addicted to this vegetable, since it can be prepared in a thousand different ways, so if you include it in your diet you will get a high of folic acid. To give you an idea, a single cup of pumpkin contains 41 mcg.

Here we leave you 33 recipes to whet your appetite, although there are many more.

7. Brussels sprouts

They may not be your favorite food and it is often very difficult to convince children to take them, but their high content in folic acid cannot be denied.

In fact, eating a cup of boiled Brussels sprouts provides about 25% of your recommended daily intake.

But they also have a lot of Vitamin C, Vitamin K, Vitamin A, manganese, and potassium (the latter essential for the proper development of the body, bones, and muscles).

Still don't know how to prepare them? Start with seven recipes that will surprise you and continue with others as succulent as this one with pumpkin, roasted in cider with mandarin orange.

8. Cauliflower

what foods give you the most energy

This cruciferous vegetable is considered one of the foods with the most Vitamin C, but it is also a great source of folic acid.

Eating just one cup of steamed cauliflower gives you about 55 mcg of folate, which is 14% of the recommended daily allowance. And the figures go up if it is consumed uncooked.

Therefore, it is advisable to add fresh cauliflower to a salad along with another food rich in folic acid. But you will undoubtedly like it more if you make dishes as attractive as this roasted cauliflower with spices, almonds, and yogurt sauce or a couscous. And if that's not enough, take note of these 15 more recipes.

9. Asparagus

Cooked provides up to 262 mcg of folic acid per cup, or what is the same, 63% of the recommended daily values.

And last but not least, it is doubly useful during pregnancy. since it is a diuretic food, highly recommended in cases of fluid retention.

But their health benefits go further: they are a spectacular source of fiber, chromium, and trace elements that improve blood circulation, as well as vitamins A, C, E, and K.

And since it is a powerful natural antioxidant, it slows down the aging process of our body.

The asparagus can also be grilled, integrated into your salads or prepare a thousand recipes with them, even to warm up like a pumpkin cream.

10. Spinach

A cup of this vegetable contains 263 mcg, which means that it would be providing approximately 63% of the recommended daily values ​​of folic acid.

But the benefits of this green leafy vegetable go much further because that intense color is important for skin and hair and provides protein, iron, vitamins, and minerals.

With only 27 calories, it stands out above all for being one of the best sources of potassium in the diet, since with a cup of cooked spinach we obtain 839 mg of potassium (the banana, for example, has around 539 mg).

And don't banish them from your family diet because you don't know how to get your kids to put them in their mouths. In addition to the creamed spinach, perfect for winter days, you can prepare pancakes spinach, spinach cannelloni, or a traditional stew of chickpeas with spinach.

11. Strawberries

This fruit so appetizing to the eye and to the taste is an excellent source of vitamins C, K, and folic acid. Specifically, 200 g cover more than 200% of the daily needs of vitamin C, a third of vitamin K and a sixth of folic acid, with only 66 calories.

But it gives much more: in 200 g of strawberries, there is 17% iron and 9% magnesium. It also provides potassium, calcium, phosphorus, manganese, copper, and silicon, making it a highly recommended food in pregnancy and avoiding nutritional deficits.

They are desired at any time of the day and can be taken alone, after washing under the tap, or with whipped cream, but it is also a highly appreciated ingredient in confectionery: cakes, smoothies, mousse ... And more different recipes.source

12. Chickpeas

This legume includes 282 mcg of folic acid per cup and as it is also tasty and energetic, it provides good doses of fiber, vitamins, and minerals, so it has to occupy a prominent place in the diet.

And it is really easy to do so, since it can be added to a large number of dishes and combines perfectly with other foods rich in folic acid (such as spinach, tomato, or carrot), doubling the contribution of this vitamin, essential during pregnancy.

For example: in a salad, a stew, in cream ... From baked chickpeas with carrots to a chickpea curry with mango, for vegans or the irresistible falafel.

13. Peas

It is almost always used as a garnish for other foods and is hardly noticed, perhaps because of its small size?

And yet those little balls include important beneficial properties for our health, especially during pregnancy: one cup contains 101 mcg of folic acid.

It also stands out as an antioxidant food, as it provides an infinity of vitamins and minerals, necessary for the proper functioning of the body.

In addition, with very few calories it satiates and is very digestive, and helps the metabolism to stay in perfect condition, something very applauded during pregnancy.

For all this, it must take center stage at our table and be the main dish and not simply aside.

We give you some ideas to start, beyond the traditional plate of peas with ham.

14. Beans

This legume can be white, black or black, called faba, kidney bean, bean, bean, bean ... And, in any way, it helps you add a considerable amount of folic acid: up to 390 micrograms of the nutrient per 100 grams.

The white ones, for example, help control weight, thanks to the fiber it contains, as it creates a great feeling of satiety that keeps possible cravings at bay.

In addition, they are an excellent source of energy and provide protein, carbohydrates, B vitamins, vitamin C, sodium, potassium, iron, magnesium, they have practically no fat or cholesterol.

And with them you can make stews, stir-fries, burritos, salads ... We whet your appetite with a vegetable stew of white beans. Because spoon dishes don't have to be caloric and greasy. And, in addition, 29 more recipes.source

15. Lettuce

Do you know that just 10 leaves of this green vegetable provide 136 mcg of folic acid?

And like the rest of green leaves, it provides abundant vitamins and small doses of minerals that enrich the diet with hardly any calories.

Lettuce has also been said to be calming, good for eyesight, insomnia, and fluid retention, and even influences libido. It is one of those vegetables that you should eat almost daily. In salads, it is the queen and combines almost with everything.

To take advantage of all its benefits, it is necessary to avoid prolonged soaking, take advantage of the greener leaves, prepare them shortly before eating, and season it with lemon juice or vinegar. Citric acid and acetic acid have a preservative power that preserves vitamins.

And we guide you in choosing the best varieties of lettuce and healthy and rich recipes to prepare them.

Among them also, these alternatives to salad and sandwiches: some delicious tacos with lentils, another food very rich in vitamin B9, or some grilled buds with yogurt sauce.

16. Lentils

Lentils and the different varieties of beans are the richest in folic acid. In fact, they are highly recommended in the daily diet for pregnant women: just half a cup of lentils provides about 180 mcg of folates, about 45% of the recommended daily value.

Also, lentils and beans are good for fighting anemia and lowering cholesterol.

They are perfect to eat with the company and warm up but also stewed and without meat. Try the lentil hummus for an appetizer, or the pumpkin and lentil cream first. And you also add a double portion of folic acid.source

17. Melon

Cantaloupe
Although it comes in different varieties, it includes an average of 55 Kcal per 100 grams and provides hydrates in proportions of around 15%, many of which are natural sugars, accompanied by fiber and a variety of micronutrients.

Among its minerals, the contribution of potassium, similar to a banana, as well as its magnesium content stands out. It provides carotenes and vitamin A in high proportions and vitamin C in amounts similar to kiwi, as well as a variety of B complex vitamins. Among them, B9 or folic acid stands out: 27.2 micrograms for each cup of small cubes of men.

This fruit is very satiating, so it can help you eat healthier. You can eat the slices as is (with ham they are great) or include the melon in a variety of refreshing dishes during the summer, its flourishing season. Among them: cold soup, ice cream, or on skewers with salmon.

18. Orange

There are many fruits that contain folic acid, but citrus fruits stand out the most. And among them, oranges: a piece has around 50 mcg, and a large glass of juice can include more.

This juicy gift of vitamins and minerals, such as vitamin C, strengthens the defenses and is one of the best options to have energy and protect against infections.

But taking them regularly is also recommended to prevent varicose veins and hemorrhoids, as they protect blood vessels and promote good circulation, a beneficial extra in pregnancy.source

But you can also cook it and include it in a wide variety of recipes, sweet and savory.source

19. Papaya

This large tropical fruit contains mainly fast-absorbing sugars (the more ripe the fruit is) and is low in fat.

It also has plenty of water (90%), which makes it an excellent diuretic. It also increases natural defenses due to its high content of vitamin C. Only 100 g of papaya completely covers the recommended daily amount of this vitamin for an adult (more than orange).

And it does not fall short, far from it, in its contribution of vitamin B9 or folic acid: one-piece includes 115 mcg.

In addition, it improves the skin, prevents constipation, and helps digestion of dietary proteins.

You can take it alone or drink a delicious papaya juice. Although there are more possibilities, especially recipes from Mexico, the country from which it is originally.

20. Banana

Mistreated in our diet, for a high-calorie content and that there are not as many as we think.

In addition to potassium, magnesium, and fiber, the banana is an important source of folic acid, an essential nutrient before and during the first weeks of pregnancy: 100 g provides 22 mcg of folates.

For this reason, it is a recommended fruit to take during pregnancy, but also in the postpartum period, since by containing high levels of potassium, they help the uterus to regain its normal appearance.

Its healthy dose of vitamin C, tryptophan, and vitamin B6, help to lift the mood, and also fight hemorrhoids and promote healthy digestive bacteria, helping to maintain a healthy immune system and prevent infections.

By the way! It is advisable to take it with nuts, since the proteins that nuts provide slow down the release of sugar from bananas. So there is no excuse not to include this fruit in your diet: before, during, and after pregnancy.

If you get tired of eating it alone, you can try including it in different recipes, such as a cake or making a refreshing smoothie with it .source

21. Grapefruit

It is one of the most unknown or least used citrus fruits, perhaps due to its taste more bitter than orange. But it also has many health benefits and is a good ally in the kitchen.

It is highly recommended to consume grapefruit juice daily before each meal, as it helps to improve digestion and maintain active metabolism.

It contains few calories, a lot of fiber, and vitamins important for the proper functioning of the body. Among them, folic acid: a cup of diced grapefruit provides 28.8 mcg.

And there is more: it takes care of our heart by reducing the body's cholesterol and triglycerides, and also our skin.

Try including it in healthy recipes, like a rice salad or a sweet cake.

22. Quinoa

Although it should not be attributed to magical powers, it is a healthy superfood and, if cooked well, delicious.

First of all, point out that it is a pseudocereal since it is a seed with unique nutritional characteristics: it contains up to 23% of high-quality vegetable proteins and essential amino acids. It is also satiating, has a lot of fiber, vitamins, and minerals such as iron (60 grams provides 31% of the dietary needs of a female woman), so it is able to face the fatigue that can accompany pregnancy as it develops. they gain kilos, especially in the last trimester.

And, of course, it is rich in folic acid: just taking 60 grams of quinoa covers 15% of the daily needs of this vitamin.

To make it palatable and not pasty, just cook it in plenty of liquid until it is just right, like rice or pasta. But most of the ones that are sold are already cooked, so if you put it on the label and skip this step.

These tricks will convince you that it can be very tasty. Plus, it's easy to get it into your diet in many different ways.source

23. Beet

It is a great source of antioxidants, and the best food to cleanse our body. Although only for this reason it would be a perfect candidate to include it in the diet, it adds its great contribution in folic acid: adding, for example, a cup of cooked beets to your salad, will provide you with about 148 mcg of folate, which is equivalent to 34% of its Daily necessities.

Try to also take it in juice, to increase your defenses or with yogurt and even as a sweet.source

24. Sesame seeds

Also known by the name of sesame in southern Spain, they are a rich source of calcium, an alternative to dairy products: 30 g provides a third of the recommended daily amount.

In addition, these seeds provide important doses of magnesium, phosphorus, copper, manganese, and also iron, especially black sesame.

It also contains some potassium, zinc, selenium, silicon, and boron, and is rich in vitamins important for the nervous system and other vital functions, in particular B1, B3, B6, and folic acid: a single slice of sesame bread includes 60 mcg of vitamin B9.

Its abundance in lecithin is useful for reducing and controlling cholesterol levels.

We can find sesame in unroasted seeds, in roasted seeds, black, ground with salt (gomasio), in paste (tahina), in oil, mixed with aromatics, etc.

Whether they are white, gold or black, their most common use is as a complement or decoration to other recipes, on salads, on toast for breakfast, or even to enrich children's sandwiches.source

The ideal companion for sautéed vegetables, meat or fish, in the yogurt of the snack, on the desserts as decoration, as an extra ingredient in bread, and also as a substitute for flour in fried and battered foods.

Find out how to use sesame in the kitchen and learn how to prepare healthy and tasty dishes.

25. Tomato

This vegetable provides vitamin C, a powerful natural antioxidant, as well as vitamin A, K, iron, and potassium, and low levels of sodium, which helps prevent fluid retention and eliminate toxins.

But these qualities are not the only good ones for pregnancy, since it also improves blood circulation. And, most importantly, its high content of folic acid: a glass of tomato juice (very low in sugar, so it is perfect for breakfast during pregnancy) contains approximately 48 mcg.

Also, if you have to take iron supplements, tomatoes can help absorb iron.

And there is more: this food is easy to combine in multiple and varied dishes in the kitchen. And, it also considerably improves the flavor of any stew.

You can have it cooked with cod, to fill some baked mushrooms, or try rice with tomato.

26. Carrot

what foods give you the most energy

We know it as the star vegetable in beta-carotene, those essential nutrients for our body and essential in a balanced diet.

They prevent cellular aging of the skin, stimulate the protection of melanin and prepare it for the sun. In addition, it improves our vision.

But just as important, especially in pregnancy, is its folic acid content. One cup of sliced ​​raw carrot has 18.2 mcg.source (1)

To benefit from the positive effects of its nutrients, you can take raw, grilled, cooked, or roasted carrots, as one more ingredient in our salads and stews, in desserts, creams, or completely independently.

Some irresistible examples are carrots roasted with cumin, ideal as a garnish or carrot cake.source

Photos by Pixabay

 

It may interest you:10 foods to lack of iron deficiency

                                    8 Aphrodisiac Foods Natural Ways to improve libido 

                                    30 foods rich in fiber that you should include in your daily diet