Gathered around the patio table on a beautiful early autumn evening, talk with friends turned to caring for aging parents. Jan, whose mother lives independently several...
Lower energy levels are a part of aging and affect your wellness status. Unfortunately, you can't prevent feeling exhausted completely, but you can combat it to some extent with the right food choices.
The food you choose to eat throughout the day can help you increase your energy levels significantly. So, to help you make proper and informed eating choices, here we have a list of energy-boosting foods for older adults.
Try These 10 Foods to Naturally Boost Your Energy
Whole Grain Bread
A single slice of whole-grain bread contains 70 calories. Most of the calories present in it are in the form of carbohydrates. Carbohydrates are considered an instant energy source for the body. That means your body starts to break them down and consume energy as soon as they enter the body.
Those carbohydrates that are immediately metabolized don't keep you going throughout the day. But in the case of whole-grain bread, it contains complex carbohydrates, such as starch and fiber.
The energy present in whole grain bread is released slowly, and thus it keeps you energetic the entire day.
Bananas are known as one of the best foods on the planet to boost energy levels naturally. They are a rich source of complex carbohydrates, potassium, and vitamin B6. All these work together to provide a consistent source of energy for older adults and others.
Yogurt is excellent food if you want to have instant and sustained energy. It contains simple sugars such as lactose and galactose that break down quickly and provide energy. But yogurt also has a significant amount of protein. The proteins help in slowing down the digestion of carbs, thus keep you full throughout the day.
A good proportion of proteins should be present in the diet for older adults to maintain energy levels. Fatty fish such as salmon and tuna contain sufficient protein, fatty acids, and B vitamins.
You can get your recommended daily amount of omega-3 fatty acids and vitamin B12 if your meal contains a serving of salmon. Studies show that the dietary intake of omega-3 fatty acids reduces inflammation in older adults. Inflammation is considered one of the causes of fatigue and low energy levels.
In addition to this, vitamin B12 of fatty fish helps folate in producing red blood cells. When your body's red blood cell count is normal, you feel improved wellness due to increased energy.
Due to several health benefits, avocados are regarded as a "superfood". They get this name for a reason: they contain many healthy fats, B vitamins, and fiber. Almost 84% of the healthy fats of avocados are from monounsaturated and polyunsaturated fatty acids.
These fats perform several crucial roles in the body and are also stored and used as energy sources. So, when your energy levels fall, degradation of these fats occurs to release energy.
Apples are one of the most popular food to naturally boost energy for older adults as they are a good source of carbs and fiber. In addition, the high content of the natural sugars and fibers present in apples can provide consistent energy to the body.
Moreover, apples also contain high levels of antioxidants. Experts link antioxidants with carbohydrate metabolism. It's believed that they slow down the carbs metabolism that extends the period of energy release.
You may wonder that why dark chocolate is on this list. Generally, chocolates are considered rich in sugars that are not regarded as healthy, especially for older adults. But there is a lesser-known fact that dark chocolate is a powerful food to boost energy levels naturally.
Dark chocolate contains a higher content of cocoa than milk or regular chocolates. Cocoa has many antioxidants that help to enhance blood flow in the body. When the blood circulation increases, oxygen delivery to brain cells and muscles also improve. The effect of this is better brain and muscle activity that reduces fatigue.
Oatmeal is famous energy-boosting food and provides long-lasting energy. It contains a soluble fiber known as beta-glucan. This fiber combines with water to form a thick gel and is present in the digestive system. Due to the presence of this gel, glucose absorption in the blood decreases, and it remains in the stomach for a long time. Thus, it's an excellent source of sustained energy for older adults.
Who doesn't like their favorite omelet for breakfast? Of course, everyone does because eggs are tremendously satisfying and fulfilling. But you'll be glad to know that your happy meal is an excellent fuel for your day.
Eggs contain proteins that provide steady and sustained energy. Moreover, eggs contain leucine, the most abundant amino acid in eggs, which boosts energy levels in many ways. For example, it can increase the breakdown of fats to release energy, help cells take in more sugar, etc.
Note: If you're hypertensive, then you shouldn't have an egg without consulting your doctor.
Strawberries are also considered good energy-boosting food for older adults. They increase energy levels by reducing inflammation in the body due to the presence of different antioxidants. Inflammation is regarded as a primary cause of fatigue and low energy levels.
Here ends our list of the top 10 foods to naturally boost energy for older adults. You can add them to your diet to improve your wellness status considerably. But, remember, aging comes with many health conditions too. Therefore, you must always book a consultation session with your doctor or nutritionist before making a change in your diet.