Have you been feeling lethargic lately? If you have, your body definitely needs fueling!
If you have adopted a vegan lifestyle, a well-balanced diet is important without a doubt. Given that you have cut certain food items from your diet, you have to find ways to make it up to your body.
If you’re looking for ways to enliven your body, I have come up with a list of vegan foods that’s guaranteed to boost your energy all throughout the day!
Why Are Vegan Energy Foods Important?
According to the The American Journal of Clinical Nutrition, vegan diets are usually high in:
- Vitamins C and E
- Dietary Fiber
- Folic Acid
While on paper it may seem like you’ve got all the things that your body needs, the truth of the matter is that you might find yourself needing more than that.
With your vegan diet, you must note that there might be certain nutritional deficiencies of the following:
- Vitamins B12 and D
- Omega 3 Fatty Acids
While becoming vegan has so many advantages like disease prevention and physical and nutritional benefits, you may be concerned about certain things like fatigue and low energy level in the beginning of the transition. The good news is that these can be avoided!
As someone who advocates living the best vegan life, I have listed down some foods that would boost your energy levels daily and keep you happy and healthy forever and always.
What Are The Top Vegan Energy Foods Out There?
Finding the top energy giving foods out there for vegans is not as hard as some people would think.
It’s just a matter of finding the right ones that benefit your body.
So without further ado, here are the top vegan energy foods that you should consider adding to your daily diet.
Apart from identifying all the benefits of these plant-based energizers, I’ll even include some serving suggestion tips so that you can maximize their benefits!
Originating from the Incas of Chile, Peru, and Bolivia, Quinoa is a grain that has been cultivated and consumed for over 5,000 years.
It was known to be one of the staple foods of the ancient civilization.
However, when the Spanish conquistadors came, Quinoa’s existence almost came to an end! There was only a handful left on the mountains. Can you just imagine if this happened? We would have missed out on all its healthy glory!
Luckily back in the 1970s, the planting of Quinoa was revived. Since then, it has gained prominence due to its high nutritional content such as:
Quinoa is not referred to as a “super food” for nothing. Apart from these nutrients, Quinoa also has high levels of Vitamin B2 or Riboflavin. Vitamin B2 aids in improving the energy metabolisms of the cells found within the muscles and brain. It also helps the energy productions of cells.
Quinoa is also known to contain a lot of manganese. Considered an antioxidant, it prevents the incurring of damages to the mitochondria while it is producing energy for the body.
When it comes to incorporating Quinoa in your vegan diet, you can mix it with the veggies of your choice. Another option is to make it as one of your side dishes.
If you’re looking for other ways to add Quinoa to your meals, there are plenty of recipes available online.
If you want to beat fatigue or boost your energy instantly, I will climb trees to get you some bananas!
Bananas come in different varieties and colors. But regardless of these differences, one thing is crystal clear – bananas are rich in:
Apart from these, bananas are high in simple carbohydrates or sugars. These sugars are called glucose and fructose.
Among all the sugars, glucose is the one that can be quickly digested by the body. Once it enters your body, it gets digested pretty fast, providing you with the energy you need.
As for fructose, it has more of a “slow burn” effect. The body absorbs it at much slower pace, providing you with longer lasting energy release.
Another good thing about bananas is that they contain a significant amount of potassium. Potassium is essential in muscle contraction. When you lack potassium in your body, this can lead to:
- Muscle cramps
To get that much-needed energy enhancer, try eating at least one banana a day like me. You can also cook it with other plant-based staples or make a dessert out of it.
With about 20 kinds of vitamins and nutrients, avocados are one of those foods that pack a lot of punch!
Despite containing loads of fats and calories, avocado is considered to be one of the healthiest fruits out there. If this leaves you baffled, allow me to explain!
Most of the fats found in an avocado are what we call “monounsaturated fats”. These monounsaturated fats help lower bad cholesterol (LDL or low-density lipoprotein) and increase the good ones (HDL or high-density lipoprotein).
Avocados contain more fiber than other fruits and are loaded with protein which is essential in energy production.
Plus, avocados are also rich in Vitamins B, E, and K as well as magnesium and beta-carotene. These vitamins and minerals help the body with energy production and other functions.
When it comes to avocados, there’s more to it than dips and toasts. While you can enjoy it on its own, it provides beautiful color and wonderful flavor to your wraps, salads and many other dishes!
Kiwis might look hairy and fuzzy, but don’t let its appearance scare the living daylights out of you! Within the insides of this fruit are vitamins and nutrients that our bodies need!
To prove that point, here are some nutritional details you need to know about kiwis:
- Good sources of folate and fiber
- Rich zinc and Vitamins A and C
- Contains more potassium than bananas
If you feel like you are running low on energy, try eating a kiwi. Through its high fiber concentration and natural sugars, you can get an instant energy boost.
Kiwis can be eaten by itself but if you want to spice it up a little, add some strawberries and make a smoothie or juice. You can also slice the fruit and add to salads.
Whether you admit or not, back when you were a kid, you probably threw peas at your siblings during dinner or you completely ignored these green rounded stuff on our plate. Peas are actually more than just decorative items on our plates.
Although peas look small, best believe they carry a lot of nutrients! Peas are a great source of protein and potassium. Also, one cup of peas contains 30% of Vitamin A and 80% of Vitamin K that you need in a day!
With its high nutritional content, peas are known for many benefits such as:
- Weight management
- Regulation of blood sugar
- Prevention of heart diseases
- Prevention of constipation
- Reduction of bad cholesterol
As for its energy boosting factor, it’s due to the high levels of certain antioxidants like:
- phenolic acids (ferulic and caffeic acid)
- Carotenoid (alpha-carotene and beta-carotene)
- Flavonoids (catechin and epicatechin)
- Polyphenols (coumestrol)
While it’s usually a side dish, you can make peas as part of your other dining courses, such as soups and salads.
BONUS: To learn how to make oven-baked Masala sweet potato chips check out the video below.
6. Sweet Potatoes
Packed with a variety of vitamins and minerals, sweet potatoes are a great addition to any vegan’s diet.
Sweet potatoes are rich in beta-carotene which helps the production of Vitamin A. they also contain Vitamin C, which decreases the risk of cold and carry potassium which can help regulate blood pressure. There’s also some manganese in there which aids in growth and development.
Additionally, sweet potatoes also have Vitamin E, which is an antioxidant. And lastly, they have Vitamin B6, which helps convert food into energy.
Whether you are craving it for breakfast, lunch or dinner, you can always have sweet potatoes. If you want to get your fill, you don’t have to wait for Christmas or Thanksgiving! Throw in a couple of sweet potatoes in a pot, wait a couple of minutes and then voila! Dinner is served!
If you have plans of giving Popeye a run for his money, then you might want to load up on your spinach intake! If you were to Google the healthiest foods in the world, spinach would certainly be on the list.
Spinach is known to be a great source of:
- Vitamin A
- Vitamin C
- Vitamin K
- Vitamin B2
All these nutritional content give spinach the ability to improve blood quality and to increase and restore vitality and energy.
One of the best things about spinach is that there are so many ways to eat it. You can use it in a lot of vegan recipes or you can use it as a salad base or a pizza topping. Whatever you decide to do with it, make sure you are able to maximize all of its nutrients!
Perhaps one of the most versatile foods around, mushrooms pack loads of vitamins, mineral, and nutrients.
Consuming mushrooms most especially in its unprocessed state is known to help decrease certain risks like:
- Heart diseases
If there’s one vitamin that mushroom is super rich in, it has to be B vitamin such as:
- Folate (B9)
- Niacin (B3)
- Riboflavin (B2)
- Thiamine (B1)
- Pantothenic acid (B5)
These B vitamins are particularly important to the body as it aids in getting energy from food.
If you’re looking at adding some more flavor and texture to your vegan dishes, don’t hesitate to use mushrooms. As it comes in so many varieties, you certainly have a lot of options to choose from!
9. Seeds (Flax, Chia, and Pumpkin)
There are so many types of seeds in the world that if I had to name all of them, I would be here all day! Our focus right at this moment are the ones that can provide vegans with the energy they need.
Among the most potent seeds are – flax, chia, and pumpkin. These seeds have high protein, Omega 3 and 6 as well as fiber and calcium content. They are also rich in magnesium, which is important in energy production.
Adding these seeds, whether by themselves or all together at once to your diet is not as hard as you would imagine. You can have them as snacks or you can add them to your soup for some added crunch and flavor!
If you’re looking for one of the most energizing foods on the planet, look no further! Oatmeal is here! Oats are rich in iron, B vitamins, potassium and magnesium that are great for producing energy.
And when it comes to choosing which type of oats you should be getting, make sure you opt for the organic steel cuts or rolled ones. Compared to instant oats, they have more soluble fat and they rank lowe in the glycemic index.
When you’re new to the vegan lifestyle, you probably wonder what types of foods you can eat given the restrictions. And as you begin to cut certain foods from your body, you might noticed feeling a bit tired.
Fortunately, if you want to fight tiredness or need an instant energy boost, there are lots vegan energy foods available for you to eat.
According to the Harvard Health Publishing, some vegans are not getting the daily recommended amount of some vitamins and nutrients like calcium and Vitamins D and K. Make sure that you don’t become that vegan! Take advantage of the vegan energy foods available!
For those of you who have been leading a vegan lifestyle, let us know in the comments down below what other energy foods are your faves to add to your diet and how you can make the most of it! Also, don’t forget to share this article in your favorite social media platform.