How can food provide energy

It gives us energy by providing energy to the cells inside our body. Carbohydrates in food are used first. When they are all used up, the body then uses fats, and then proteins as energy sources.

So carbohydrates, fats and proteins provide energy to our bodies through the foods that we eat. The energy in the food that we it is measured in units of kilocalories or Calories. The Calorie Cal, with an uppercase C used to measure the nutrition in food is actually calories cal with a lowercase c or 1 kilocalorie kcal. While the Calorie unit is used widely in the U. The conversion factors for calories, kilocalories, joules, kilojoules, and Calories are as follows:.

All foods supply calories for energy, but not all calories are equal. Certain foods provide more vitamins and minerals for the amount of energy they supply, so choose nutrient-dense foods to fuel your daily energy needs. Simple carbohydrates like table sugar are broken down quickly and are a fast source of energy.

For a more steady release of energy, consume complex carbohydrates found in whole grains such as wheat pasta and brown rice. Choose lean sources of protein like chicken breast or beans and heart-healthy fats such as nuts and nut and seed oils. Nutrition Nutrition Basics Food and Health. By Pha Lo. Pha Lo. Simple or high GI carbs tend to spike and then crash your energy levels. Complex or low GI carbs ensure a steady energy supply throughout the day.

Caffeine is the most widely consumed stimulant in the world. Caffeine-containing foods and beverages such as coffee, tea, caffeinated sodas, energy drinks, matcha, chocolate, guarana, and yerba mate may also help reduce symptoms of fatigue and improve alertness and vigilance 7.

Adenosine is a compound with sleep-promoting effects, while dopamine and noradrenaline are two chemical substances that stimulate your heart and central nervous system, thus increasing alertness and focus 8 , 9.

Nevertheless, be mindful about the type of caffeinated products you choose. Some of them, such as energy drinks and caffeinated sodas, tend to be high in added sugars, which may increase the risk of obesity, type 2 diabetes, and heart disease Plus, while caffeine intake is generally recognized as safe, some people may experience side effects upon caffeine consumption, with symptoms ranging from mild to severe.

Symptoms may include anxiety, restlessness, insomnia, irregular heart rate, and tremors 6. Caffeine-containing foods and beverages may also help reduce fatigue and improve alertness. However, while caffeine is generally recognized as safe, some people may experience mild to severe side effects. Research shows that meeting physical activity recommendations is associated with improved energy and reduced fatigue, even when leading an otherwise sedentary lifestyle 11 , Current Physical Activity Guidelines for Americans recommend that adults get — minutes 2.

Hydrating properly during the day could give you an energy boost and help fight feelings of fatigue. Not drinking enough water may lead to dehydration. Mild to moderate dehydration may result in difficulty concentrating, headaches, irritability, lethargy, and sleepiness 15 , According to the Institute of Medicine, men need about Find out how to cut down on sugar in your diet. No single food, including those labelled "superfoods", can compensate for unhealthy eating.

And there's no evidence that a single food can provide an energy boost. Most people don't need to take vitamin supplements to improve their energy levels. They can get all the vitamins and minerals they need by eating a healthy, balanced diet. However, there are some groups of people who are at risk of deficiency and may be advised to take a supplement. Page last reviewed: 28 April Next review due: 28 April The energy 'diet' - Sleep and tiredness Secondary navigation Tiredness and fatigue The energy diet Why lack of sleep is bad for your health 10 medical reasons for feeling tired Self-help tips to fight tiredness 5 ways to wipe out winter tiredness.

How to get to sleep 10 tips to beat insomnia How to stop snoring. Healthy sleep tips for children How much sleep do children need? Sleep tips for teenagers. The best way to eat to keep up your energy levels is to follow a healthy, balanced diet. The main recommendations are to: eat at least 5 portions of a variety of fruit and vegetables every day base meals on potatoes, bread, rice, pasta or other starchy carbohydrates — choose wholegrain versions where possible have some dairy, or dairy alternatives such as soya drinks — choose lower-fat and lower-sugar options eat some beans, pulses, fish, eggs, meat and other protein — including 2 portions of fish every week, 1 of which should be oily choose unsaturated oils and spreads, and eat them in small amounts drink 6 to 8 glasses of fluid a day Find out more about eating a healthy, balanced diet.