5 energy giving nutrients and how to include them in your diet

Most women have a productive morning, but after a heavy lunch, they find it hard to keep their eyes open. Energy starts to slip away and everything seems to move at a glacial pace. There are also some who struggle to stay active throughout the day. The dip in energy might have to do with what you eat. If you don’t get enough of the nutrients that are needed for energy, your body will act accordingly. So, make sure to include energy-boosting nutrients to stay active throughout the day!

HealthShots connected with Shruti Keluskar, Executive Nutritionist Cloudnine Group of Hospitals, Pune, to know which all nutrients give us energy.

energy-boosting nutrients
Carbohydrate is one of the nutrients that gives energy. Image courtesy: Adobe Stock

Energy-boosting nutrients

You must have heard of the essential nutrients that are needed to be healthy. Let’s take a look at the nutrients that provide energy in abundance.

1. Carbohydrates

According to Keluskar, carbohydrate is a major energy giving nutrient. Voluntary as well as involuntary actions like something as simple as breathing and pumping blood, need the utilization of glucose. Right from whole grains to cereals to pulses to fruits and vegetables, they all have carbohydrates.

2. Fat

You might be trying to get rid of body fat through dieting and exercises. The fact is that without enough fat in your diet, energy levels will fluctuate. You will get hungry more quickly, and you can find it difficult to concentrate. Including more healthy fats and adding just a small amount of fat to your meals will keep you energetic. You can add nuts and oilseeds to your smoothie bowls or olive oil to your salads.

3. Fibers

Fiber helps to keep us full for longer periods of time. You can increase your intake of fiber by eating black beans, lentils, chickpeas and almonds apart from whole grains, fruits and vegetables. The expert advises to combine fiber with adequate fluid for good bowel health apart from sustained energy levels.

4. B vitamins

All B vitamins help your body’s metabolism by turning the food you eat into glucose. Chicken, eggs and dairy products are the finest sources of B vitamins, but vegetarians can also find them in lentils, soy milk, nuts and legumes.

energy-boosting nutrients
Keep your hemoglobin levels up to stay energetic. Image courtesy: Adobe Stock

5. Iron

Hemoglobin, which is a protein found in red blood cells, is formed from iron. It is essential, as it aids in the transportation of oxygen throughout the body. This in turn will give you energy. Good sources of iron include nuts, green leafy vegetables, chicken, nuts and seeds.

Healthy recipes with energy-boosting nutrients

1. Very berry yogurt ice cream


• ¼ cup blueberries
• ¼ cup mulberries
• ¼ cup of strawberries
• ½ teaspoon sugar
• 1 cup of plain yogurt


• Mix all the berries in a bowl then add sugar and turn it into a fine paste.
• Add this paste to the plain yogurt.
• Transfer this to an ice cream mold, refrigerate for 20 minutes and then serve.

2. Nutty crackers

• ¼ cup almonds
• ¼ cup walnuts
• ¼ cup dates
• ¼ cup raisins
• ¼ cup fig
• ¼ cup jaggery powder
• 1 teaspoon ghee

• Chop all the nuts finely.
• Take a pan, and add ghee to it. Once it melts, transfer the chopped nuts to it.
• Roast the nuts until they turn golden brown.
• Add jaggery powder in the end and cook the mixture until it melts.
• Transfer it to a plate into a thin layer, and let it cool down, break it into small pieces and enjoy these crunchy bites.

3. Spinach and mint cooler

• 1 cup chopped spinach leaves
• 1/4 cup chopped mint leaves
• ½ tablespoon honey
• 1 tablespoon lemon juice
• 1 cup water
• 5 to 6 crushed ice

• Chop the spinach and mint leaves after washing properly.
• Take a blender and add spinach leaves, mint leaves, honey, lemon juice and water and then blend it.
• Strain it and pour it in the serving glass then add crushed ice and serve chilled.