You’re feeling sluggish and tired all the time. No matter how much sleep you get or coffee you drink, you just can’t seem to get the energy you need to power through your day. What gives? Your diet is likely to blame. The foods you eat play a huge role in determining your energy levels. While some foods can leave you feeling drained, others can give you the fuel you need to take on whatever comes your way.
In this article, we’ll talk about 12 of the best energy giving foods that you can easily find and incorporate into your diet in Nigeria. These superfoods will help boost your energy levels so you can be productive and active and take on your day with gusto. Keep reading to find out which foods can give you the natural high-octane fuel your body craves.
What Is Energy Giving Food?
Energy-giving foods are those that are high in carbohydrates, protein, and healthy fats, which provide fuel for our body and brain. These foods give us the energy we need to function and be active. The three main types of energy giving foods are:
Carbohydrates
Carbohydrates are our body’s main source of energy. Foods high in carbs like rice, yam, potatoes, beans, and grains are excellent energy boosters. When you eat them, your body converts the carbs into glucose, a type of sugar that is then used for energy or stored for later use. For the best energy boost, choose complex carbs like brown rice and whole wheat bread over simple carbs like white bread and pasta.
Proteins
Protein provides the building blocks for your muscles, bones, cartilage, blood, and enzymes. High-protein foods such as eggs, fish, lean meats, nuts, and legumes also provide energy by stabilizing your blood sugar levels. Aim for 20 to 30 grams of protein with each meal for an energy boost that will last for hours.
Healthy Fats
Don’t avoid all fats. Healthy fats like nuts, seeds, avocados, and olive oil give you energy. They are a concentrated source of calories and help your body absorb fat-soluble vitamins like A, D, E, and K. Nuts and seeds, in particular, provide the perfect balance of healthy fats, fiber, and protein to keep you energized. Just a small handful can go a long way toward boosting your energy levels.
By eating a balanced diet with these three energy-giving components, you’ll have the fuel you need to get through your busy days with energy to spare. Your body and brain will function at their peak, and you’ll feel less tired and run down. Best of all, you won’t experience the crashes that come after eating sugary, high-carb snacks. With the right energy giving foods, you’ll have sustainable power all day long.
12 High Energy Giving Foods to Try in Nigeria
Nigeria is blessed with many locally grown foods that provide energy. To keep your energy levels up throughout the day, fill your plate with a variety of these Nigerian foods. Complex carbs, lean proteins, healthy fats, and nutrients all work together to give your body the fuel it needs to stay active and alert.
These are the 12 high-energy-giving foods to add to your diet in Nigeria:
Nuts
Nuts are nutritional powerhouses that provide healthy fats, protein, and other nutrients. They are high in energy and antioxidants that are great for your health. Some of the popular nuts in Nigeria that provide high energy include:
Groundnuts
Groundnuts, also known as peanuts, are legumes that provide healthy fats, protein, and various vitamins and minerals. They contain about 170 calories and 7 grams of protein per ounce. Groundnuts are affordable and versatile and can be eaten raw or used to make peanut butter, sauces, and stews.
Almonds
Almonds are tree nuts that are high in vitamin E, magnesium, and riboflavin. Just an ounce of almonds contains about 170 calories, 4 grams of fiber, and 15 grams of healthy fats. They help reduce heart disease risk and may aid in weight loss. Almonds can be enjoyed raw or roasted as a snack or added to yogurt or oatmeal.
Cashews
Cashews are kidney-shaped nuts that are mildly sweet and creamy. They are packed with nutrients like copper, magnesium, zinc, and B vitamins. Cashews contain about 160 calories, 5 grams of protein, and 12 grams of fat per ounce. They have a soft, buttery texture and work well in both sweet and savory dishes. Cashews are often used to make nut butter, sauces, and vegan cheeses.
Walnuts
Walnuts are rich in omega-3 fatty acids that are great for your heart. They contain about 185 calories, 4 grams of protein, and 18 grams of fat per ounce. Walnuts reduce inflammation in the body and may improve brain health. Add some walnuts to your yogurt, oatmeal, or salad, or just enjoy a handful as a snack. Walnuts have a slightly bitter skin, so they are often best enjoyed shelled.
In summary, nuts are nutritional powerhouses that provide high energy, healthy fats, and various nutrients. Add a variety of nuts to your diet for their health benefits and extra energy. But keep in mind that nuts are high in calories so consume them in moderation.
Sweet potatoes
Sweet potatoes are starchy root vegetables that are grown in tropical regions. They are packed with nutrients and energy. Here are some of the main benefits of sweet potatoes:
Sweet potatoes are high in vitamin A, vitamin C, manganese, copper, pantothenic acid, and B vitamins. They are also a good source of fiber, potassium, and antioxidants. The orange-fleshed sweet potatoes, in particular, are high in beta-carotene, which your body converts to vitamin A.
Sweet potatoes are high in carbohydrates and sugar, which provides energy. A medium sweet potato contains about 4 grams of fiber and over 40 grams of carbohydrates. The natural sugars, starch, and fiber in sweet potatoes provide steady energy and help you feel full.
Sweet potatoes have a low glycemic index, meaning they release sugar slowly into the bloodstream. Despite their natural sweetness, sweet potatoes are considered a nutritious option for people with diabetes and those watching their blood sugar. The fiber and antioxidants in sweet potatoes also help regulate blood sugar levels and may reduce insulin resistance.
Sweet potatoes are high in fiber, which aids digestion and helps keep you regular. A single medium sweet potato contains about 4 grams of fiber. Fiber feeds the good bacteria in your gut and helps promote healthy gut flora. It also helps prevent constipation and may lower the risk of digestive issues like irritable bowel syndrome.
Oatmeal
Oatmeal is one of the most popular high-energy breakfast cereals. It is made from ground oats, also known as oat groats, that have been steamed and flattened into flakes. Oatmeal is highly nutritious and filling.
A one-cup serving of cooked oatmeal contains 4 grams of fiber, which makes up 16% of the daily requirement. Fiber helps keep you feeling full and satisfied, preventing overeating and maintaining stable blood sugar levels. The fiber in oatmeal may also help lower cholesterol and promote regularity.
Oatmeal provides 13 grams of protein per cup, containing all 9 essential amino acids our bodies need. Protein is essential for building and repairing muscle, bone, blood, and cartilage. The protein in oatmeal, combined with the fiber, helps you feel satisfied and energized for hours after eating.
Oatmeal is high in magnesium, potassium, phosphorus, selenium, thiamine, and several B vitamins. These minerals and vitamins play important roles in bone health, blood pressure regulation, and metabolism. Oatmeal also contains antioxidants like avenanthramides that help prevent free radical damage and may have anti-inflammatory effects.
Oatmeal can be prepared in many ways to suit your tastes. Cook it with water or milk and top it with fresh or dried fruit, nuts, maple syrup, coconut, nut butter, or cinnamon and honey. You can also add oatmeal to yogurt or smoothies, bake it into cookies or muffins, or use it as a breading for chicken or fish.
Nigerian Beans Porridge
A staple dish in Nigeria, bean porridge is a hearty and delicious meal that will give you an energy boost. To make Nigerian bean porridge, you’ll need a few staple ingredients: black-eyed peas or brown beans, palm oil, onions, chili peppers, spices of choice, seasoning, protein of choice, and leafy greens.
Season the porridge generously with chili peppers, salt, and pepper. You can also add other spices like ginger, curry, or thyme. Serve the porridge hot, topped with ingredients like fried plantains, avocado, or bread. Nigerian bean porridge is a hearty, healthy dish that will give you long-lasting energy.
Yoghurt
Yoghurt is a delicious fermented dairy product that provides energy and several nutritional benefits. To make yogurt, milk is heated and then cooled to the proper temperature before adding active cultures like Lactobacillus bulgaricus and Streptococcus thermophilus, which convert the milk sugar lactose into lactic acid. This process is known as fermentation.
As the cultures ferment the milk, several changes happen. The pH level decreases, giving yoghurt its characteristic tangy taste. Probiotics, or good bacteria, develop, which are great for your gut health and digestion. Nutrients like calcium, B vitamins, and protein become more concentrated. Yogurt contains around 8-10 grams of protein per 6-ounce serving, providing amino acids our body needs for energy and muscle health.
Yoghurt also contains carbohydrates in the form of lactose, a milk sugar that provides energy. A single cup of plain yogurt has around 15 grams of carbs and 110 calories. The lactose in yoghurt is often easier for people to digest compared to milk because the probiotics help break it down. For this reason, many people who are lactose intolerant can still enjoy yogurt in moderation.
In addition to its nutritional benefits, yogurt is a very versatile food. You can enjoy it for breakfast with granola and fruit, use it as a base for smoothies, or substitute it for sour cream on baked potatoes, tacos, and enchiladas. When buying yogurt, choose a plain, unsweetened variety and add your own fruit, honey, or other natural sweeteners. Flavored yogurts often contain excess sugar, artificial colors, and preservatives.
Eggs
Eggs are one of the most nutritious foods on the planet. They contain a perfect mix of protein, healthy fats, and vitamins. Eggs are considered a superfood and one of the highest energy-giving foods.
Eggs contain several important nutrients like high-quality protein, healthy fats, and many vitamins and minerals. The egg yolk contains vitamin D, B12, riboflavin, and selenium. The egg white contains protein, niacin, and riboflavin. Eggs contain carotenoids like lutein and zeaxanthin, which are important for eye health.
The protein in eggs is of the highest quality and helps you feel full and satisfied, reducing appetite and cravings. The healthy fats in egg yolks contain omega-3 fatty acids that are good for your heart. Eggs also contain choline, which is important for brain and liver function.
Eggs are very versatile and can be prepared in many ways. They are great scrambled, poached, boiled, or fried. You can add them to salads, sandwiches, burritos, or stir-fries. However, to maximize the nutritional benefits, it is best to avoid frying eggs in a lot of oil. Poaching or soft-boiling eggs is a healthier option.
For most people, eating up to one egg per day is perfectly safe and healthy. However, you should avoid raw or undercooked egg yolks due to the risk of salmonella. Eggs are delicious, nutritious, and one of the most cost-effective forms of high-quality protein. Adding eggs to your diet is one of the healthiest choices you can make.
Rice
Rice is a staple food in Nigeria and a major source of energy. The most common types are white rice and brown rice. White rice has had the bran and germ removed, so it has a mild flavor and texture. Brown rice is nuttier, with more fiber and nutrients.
White rice is the most popular type of rice in Nigeria. It is very starchy, so it releases glucose into the bloodstream quickly, providing an energy boost. Due to the high starch content, white rice has a high glycemic index, meaning it can cause blood sugar spikes. For most people, white rice is fine in moderation, but you may want to choose brown rice if you have diabetes or are watching your blood sugar.
Brown rice has the bran and germ intact, so it has more fiber, protein, B vitamins, and minerals than white rice. The fiber in brown rice helps slow the release of glucose into the bloodstream, preventing energy crashes. However, some people find the nutty, chewy texture of brown rice less pleasant. Brown rice also has a shorter shelf life and takes longer to cook.
Whether you choose white or brown rice, a one-cup serving contains over 200 calories and provides a substantial amount of your daily carbohydrate needs. Rice is a satisfying, comforting food that fuels your body and mind. For extra energy, top your rice with stir-fried meat and vegetables, beans, or an egg.
Some other popular rice varieties in Nigeria include:
- Jollof rice – Spicy tomato-based rice dish
- Coconut rice – Rice cooked in coconut milk
- Fried rice – Rice stir-fried with egg, vegetables and meat
Rice is clearly an important part of Nigerian cuisine and culture. By choosing rice, especially the nutritious brown variety, you’ll have an energizing meal and tap into an essential part of the Nigerian experience.
Yam
Yam is one of the most important staple foods in Nigeria. It is a tuber crop that is rich in carbohydrates, making it an excellent source of energy. The most common types of yam in Nigeria are white yam, yellow yam, and water yam.
White yam has white flesh and is the most widely consumed. It has a slightly sweet flavor and contains more starch than the others. Yellow yam has yellow flesh and is sweeter and softer than white yam. Water yam has a watery flesh and is less starchy but more nutritious. It tends to spoil faster, so it is often mixed with other yams when cooking.
To prepare yam, first wash thoroughly to remove dirt. Peel off the skin using a knife, then cut it into chunks. The chunks are usually boiled, roasted, fried, or pounded. Boiled yam is the most common, where the chunks are boiled in salted water until tender when pierced with a fork. It is usually served with a palm oil-based stew, okra soup, or groundnut soup.
Pounded yam is also popular, where the boiled yam chunks are pounded in a mortar with a pestle until smooth and elastic. It is usually eaten with the hands, pinching off small balls of the pounded yam to dip in the accompanying soup or stew. Yam can also be fried as yam chips or grated and fried as yam pancakes.
Yam is very versatile and filling, providing a good source of energy to power you through the day. The variety of ways it can be prepared also makes it an interesting staple food that you can enjoy often without getting bored. Yam dishes are usually communal and meant for sharing with family and friends.
Garri
Popular starchy Nigerian cuisine garri is prepared from cassava. To make garri, cassava tubers are peeled and grated, and the excess liquid is squeezed out. The cassava is then dried and granulated into flour. You can drink your garri with chilled water, groundnuts, milk, and sugar.
Garri is also used to make Eba. Eba is a staple food in Nigeria because it is filling, inexpensive to make, and gluten-free. To prepare Eba, boil some water and add it bit by bit to the garri flour, stirring continuously to avoid lumps. Keep adding and stirring until the mixture becomes thick and doughy. It is usually eaten by hand, rolling it into small balls and dipping it in soups or stews. The most common soups eaten with Eba are Egusi, Okra, and vegetable soup.
Banana
Bananas are one of the most popular fruits in Nigeria, not just because they taste great but also because they are loaded with energy. One medium-sized banana contains about 110 calories and 28 grams of carbohydrates, making it a perfect snack for an energy boost.
Bananas contain three natural sugars, sucrose, fructose, and glucose, that can provide an instant energy lift. These sugars are absorbed quickly by your body, providing fast fuel for your cells and muscles. Because bananas have a high amount of potassium, they can help restore the potassium lost after exercise and physical activity as well.
The fiber in bananas also helps provide sustained energy by slowing the digestion and absorption of the sugars. This prevents energy crashes and spikes. Fiber also helps you feel full, so bananas satisfy hunger and give you energy at the same time.
For a quick pre-workout snack, try a banana with a spoonful of peanut butter. The peanut butter adds protein and healthy fats to sustain your energy. You could also blend a banana with milk or juice for a refreshing smoothie. Or simply enjoy a banana with some Greek yogurt and nuts.
Bread
Bread is a staple food in Nigeria that is eaten by most people on a daily basis. The most common types of bread in Nigeria are white bread, wheat bread, banana bread, and sweet bread.
White bread is made from wheat flour and is very soft and light. It has a slightly sweet taste and is usually eaten as is or used to make sandwiches. Wheat bread is made from whole wheat flour, which has a coarser, nuttier texture. It is more nutritious than white bread since it contains wheat germ and bran.
Sweet bread, as the name suggests, contains added sugar, milk, and eggs, which give it a sweet flavor and soft, cake-like texture. It is often topped or filled with fruit jam, chocolate, or cream. Sweet bread is usually eaten as a snack or dessert.
To make any type of bread, the basic ingredients you need are flour, yeast, sugar, salt, and water. The yeast is activated by the warm water and sugar, which causes it to ferment. This fermentation process releases bubbles of carbon dioxide that get trapped in the dough, causing it to rise. The salt is added for flavor, and the flour provides structure.
Once the dough has risen, it is shaped into loaves and baked in the oven. Baking causes the yeast cells to die off, leaving air pockets in the bread. This results in the light, spongy texture we know and love. The Maillard reaction also occurs, creating the golden brown crust and complex, toasted flavors.
Bread is affordable, filling, and provides carbohydrates, B vitamins, and minerals. Although bread has gotten a bad rap recently due to fad diets, it can absolutely be part of a balanced diet. For the best nutrition, choose whole-grain bread and watch your portion sizes.
Dry Fruits
Dry fruits are dehydrated fruits that have had most of their water content removed through drying methods. Some popular dry fruits in Nigeria include dates, raisins, apricots, and figs. These are highly nutritious and a great source of energy due to their natural sugar content.
Dates are one of the sweetest dry fruits, with a single pitted deglet noor date containing about 20 grams of sugar. They are rich in vitamins, minerals, and fiber. Dates provide instant energy and also contain iron, potassium, and B vitamins that are important for various bodily functions.
Raisins are made by drying grapes and are naturally sweet. In Nigeria, the most common types are sultana, currant, and flame raisins. Raisins are packed with nutrients like iron, potassium, and antioxidants. They provide an energy boost and help regulate blood pressure levels. Raisins can aid digestion when eaten in moderation.
Dried apricots contain lots of beta-carotene, which your body converts to vitamin A, which is important for eye and immune health. They have a tart, tangy flavor, and one cup contains over 15 grams of sugar and 3 grams of fiber. Dried apricots help with conditions like constipation due to their high fiber content.
Dried figs, though not as common in Nigeria, are high in natural sugars, fiber, and minerals like calcium, magnesium, potassium, and antioxidants. These Dried figs provide quick energy, aid digestion, and help relieve constipation. They have a chewy texture and a mildly sweet flavor.
In summary, dry fruits are highly nutritious and a natural source of energy due to their sugar content. They contain essential vitamins, minerals, and antioxidants that provide various health benefits when consumed in moderation. Adding a variety of dry fruits to your diet is an easy way to boost your energy levels in a healthy manner.
Benefits of Eating Energy-Giving Foods
Energy giving foods are essential for providing our bodies with fuel to function properly. Eating these foods offers many benefits:
- Increased energy levels. Foods high in carbohydrates, protein, and healthy fats provide energy for your body and brain. Options like sweet potatoes, beans, eggs, and nuts can boost your energy and mood.
- Weight management. Having enough energy means you’ll be more active and able to exercise regularly, which helps maintain a healthy weight. Staying active also builds muscle, which in turn burns more calories.
- Improved brain function. Your brain requires a lot of energy to work properly. Energy giving foods provide glucose, the primary fuel for your brain. Eating a balanced diet with these foods may help boost focus and concentration.
- Better sleep. Having more energy during the day means you’ll be tired at night and sleep more soundly. Lack of energy often leads to restlessness and insomnia. Options like fish, leafy greens, and avocados contain magnesium, which helps relax muscles and calm the mind.
- Stronger immunity. Many energy-giving foods also provide antioxidants, vitamins, and minerals essential for immune health. Sweet potatoes, citrus fruits, broccoli, and red bell peppers help fight free radicals and reduce inflammation in the body.
- Healthier digestion. Fiber-rich and probiotic foods aid digestion by promoting regularity and balancing gut bacteria. Yogurt, oats, beans, and bananas are excellent for digestion and keeping you energized.
- Improved mood. Foods high in omega-3 fatty acids, B vitamins, and tryptophan help boost mood and ease symptoms of anxiety or depression. Salmon, turmeric, eggs, and nuts positively impact brain chemistry and mood.
- Disease prevention. A diet high in energy-giving whole foods lowers the risk of health conditions like heart disease, diabetes, obesity, and some cancers. Choosing nutritious options provides antioxidants and nutrients vital for health and longevity.
In summary, eating energy-giving foods fuels your body, powers your brain, improves sleep and mood, strengthens immunity and digestion, aids weight management, and helps prevent disease. An abundance of energy contributes to an active, healthy, and optimistic life. Focus on whole foods for meals and snacks to gain these benefits.
Tips to Maintain High Energy Levels
Some tips to keep your energy high include:
- Eat a balanced diet with all the major food groups
- Stay hydrated
- Get enough sleep
- Exercise regularly
- Manage your stress
- Limit stimulants
The key is balancing all the major nutrients: protein, complex carbs, healthy fats, and staying hydrated. Make one or two changes to your diet each week, and soon, energizing foods will be a habit.
Conclusion
So there you have it, a dozen of the best high-energy-giving foods you can find right here in Nigeria. Whether it’s carbs to fuel your body first thing in the morning, protein to keep you going through the day, or healthy fats that provide lasting energy, these foods have got you covered. The next time you’re feeling sluggish or need a pick-me-up, consider preparing any of these energizing meals. Not only will they help power you through your daily activities, but they also provide important nutrients to keep you at your best.