In a present day rapid lifestyle there is a constant attempt to achieve our varied daily goals. Women, being the core of the family, it's like balancing on the rope, a slip, balance lost and confirmed loss. Their needs are different from men because they multitask and have a different hormonal make-up. There are various divisions where she has to perform different characters like a mother, mentor, friend, pacifier etc. all brimming with different responsibilities. Women undergo through abundant hormonal changes throughout their life like menstrual cycles, pregnancy, menopause etc; for all these body processes to function serene, energy is necessary.
Following are 10 foods which boost energy in women:
1. Brown Rice:
Brown rice often mistaken as millet is whole grain rice. It is a carbohydrate source of energy and a rich source of fibre, magnesium, phosphorous, selenium, thiamine, niacin, vitamin B6 and manganese. Magnesium enhances the formation of energy from carbohydrates and proteins. It can be used instead of white rice. When it is served with high-quality protein foods like eggs, fish, meat, or cottage cheese (paneer) forms a whole meal dish, while fulfils the rest of essential proteins.
2. Sweet Potato:
Sweet potato is starchy, sweet tasting, tuberous root vegetable and a rich source of energy. It is rich in beta-carotene (Vitamin A), and vitamin C which helps in reduction of fatigue. It can readily be replaced with regular potato and can be used in various other preparations.
Oats are a type of cereal grain that is natural. They are rich in energy and provides with fibre, vitamin B, minerals especially manganese which helps to enhance energy production in the body. It's a great way to start the day but, make sure that the sweetened and flavoured forms are avoided. The sweetening and flavouring reduce the energetic value. Various recipes from oats for breakfast and as well for main meals like lunches and dinners.
4. Greek Yogurt:
Also known as strained yoghurt contains a higher protein density than regular yoghurt, it is largely casein protein. It has become more popular than regular yoghurt. It is a great option to use instead of sour cream. It is one of the best sources of protein and digestive enzyme that boosts the formation of energy in the body. It can be consumed as filler, along with meals or as an ingredient itself.
Sunday ho ya Monday Roz Khao Andey! Just as add tagline stated eggs have all the power; rich source of energy, a rich source of protein, a good source of vitamins and minerals. One egg sufficient to go for a long time. Let that be egg white or egg yolk they both provide energy. When combined with cereals serves as a whole meal. They can be consumed in any of the meals.
Beans are a fantastic protein source and a great source of energy. They are a rich source of folic acid and iron which plays crucial roles in energy metabolism. They are slowly digested by body thus, also provides satiety and adequate energy that lasts for a longer duration. Next time while snacking out, choose over these instead of french fries, and feel the difference.
7. Nuts and Oilseeds:
These are not only rich in energy, but as well as in proteins. They provide energy which lasts for a longer period. They are also packed up with antioxidants, vitamins, minerals and omega- 3 fatty acids. All these enhance the energy metabolism. They can be used as fillers as are crunchy in texture or can be included in breakfast making it power packed.
8. Quinoa (Pronounced as 'kinoa'):
Quinoa a gluten-free grain rich in protein. It is also rich in folic acid, magnesium, and phosphorus which helps in energy metabolism. The proteins from quinoa help in muscle repair post-exercise. It is available in the Indian market and online too.
9. Dark chocolate:
It is a form of chocolate which has a higher content of cocoa butter and less of milk. Dark chocolate is one of the rich sources of energy, it is rich in antioxidants like polyphenols that enhances the energy formation in the body. Even though it's beneficial it is important to keep a check on its portion sizes; as it also contains added sugars which adds up to everyday calorie intake. It's a nice pick-me-up option and can be consumed at any time of the day.
10. Pumpkin seeds:
They are energy dense and are an excellent source of vitamins and minerals like niacin, iron, zinc, manganese, magnesium, and phosphorus, which enhances the formation of energy. These can be consumed as snacks, can be served as salad toppers or sprinkled as a garnish on many dishes.