Plant-based energy-rich foods provide much or more energy than animal-based products, with the advantage that vegetables are more healthful and are endowed with healing power.
Energy is well-defined in physics as “the capacity to perform work.” It is not a component of foods but rather the result of the combustion of the so-called energy-producing nutrients: carbohydrates, fats, and proteins.
- Energy units of measure: the calorie, specifically the kilocalorie (kcal), equivalent to 4.184 kilojoules (kj).
- Energy sources: All of the energy food supplies come from the sun. Plants transform solar energy into chemical energy by synthesizing carbohydrates, fats, and proteins.
Humans can obtain the energy they need from two sources:
- Plant-based foods: In this manner, they directly utilize the nutrients produced by the sun’s energy, which is more healthful.
- Animal-based products: Animals assimilate and process nutrients from plants and other animals. By eating meat, eggs, milk, and its derivatives, one eats second-hand nutrients, which have been transformed by animals and, therefore, are less healthful.
Proportional distribution among energy-producing nutrients: Ideally, from a health standpoint, there should be a balance among those nutrients producing energy: 60% of calories should come from carbohydrates, 30% from fats, and 10% from proteins. The more plant-based, energy-rich foods you eat, the easier it is to meet these recommendations.
Function: The body produces work for all bodily functions in the broadest sense, whether physical, mental, or psychological, from the energy in foods.
Energy deficiency symptoms: Growth retardation in children, weight loss, physical weakness.
Consequences of excess: Obesity
Increased need: Intense physical exercise, trauma, and severe burns.
The loss of energy during the processing of foods: None or very little, since energy-rich foods are affected very little by cooking or other processes.
List of The Top Rated Energy-rich Foods
- Oats: A complex carbohydrate that provides slow-release energy and fiber to keep you feeling full.
- Bananas: Packed with natural sugars for a quick energy hit and potassium to support muscle function.
- Sweet Potatoes: Another fantastic source of complex carbs, vitamins, and minerals for overall health.
- Avocados: Rich in healthy fats for sustained energy, plus fiber and a great source of potassium.
- Eggs: A protein powerhouse that delivers essential vitamins and minerals, keeping you satisfied and energized.
- Nuts (Almonds, Walnuts, Cashews, etc): Full of protein, healthy fats, and fiber—a satisfying snack for on-the-go energy.
- Seeds (Pumpkin, Chia, Sunflower): Nutrient-dense, offering a mix of protein, healthy fats, and fiber for long-lasting energy.
- Greek Yogurt: A fantastic source of protein and calcium, the thicker texture fills and provides slower-release energy.
- Dark Leafy Greens (Spinach, Kale): Low in calories and high in nutrients like iron and magnesium that are important for energy production.
- Beans and Lentils: Excellent sources of complex carbohydrates, protein, and fiber, ensuring a steady energy supply.
- Fatty Fish (Salmon, Tuna): High in omega-3 fatty acids, vital for brain health, and may support long-term energy levels.
- Brown Rice: A whole grain providing complex carbohydrates and fiber for steady blood sugar levels and sustained energy.
- Quinoa: A complete protein containing all essential amino acids and an excellent source of complex carbohydrates.
- Peanut Butter: Healthy fats and protein create a long-lasting energy boost and a feeling of fullness.
- Hummus: A delicious blend of chickpeas, olive oil, and tahini for a filling, energy-rich dip or spread.
- Watermelon: This hydrating fruit is rich in natural sugars for a quick boost and packed with electrolytes vital for energy production.
- Dark Chocolate: Contains antioxidants and a small amount of caffeine for a mild energy lift, plus mood-boosting properties.
- Edamame: Young soybeans that provide protein, fiber, and minerals.
- Popcorn: A whole-grain, low-calorie snack offering fiber and carbohydrates for energy.
- Dried Fruit: These natural sugar bombs are great for quick bursts of energy when you’re running low.
DISCLAIMER: All content on this website is presented solely for educational and informational objectives. It would be best to not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, you should talk to your doctor before using any herbal or natural medicines.
REFERENCES
- George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 1. Chai Wan: Editorial Safeliz, 2005. 385. Print. [Energy-rich foods]