There are many energy drinks on the market, but they are not all what they appear to be. They contain ingredients that you might not want to ingest, and there can be side effects from extensive use. However, you can create your own nutrient-packed energy drinks to meet your energy needs.

Energy is the result of food eaten and broken down inside the body. When you eat the right foods that the body can use, you have more energy at your disposal. Therefore, you can regulate how much energy you have by how much food you consume that the body can use.

Here are a few foods to consider for making your own energy drinks:

* Berries – All kinds of berries are beneficial. Darker berries contain resveratrol in their skins, a compound that helps to increase heart health. All berries contain antioxidants, which are known to increase immunity, reduce disease in the body, increase energy and add balance to the body. Berries also contain fiber which lowers cholesterol and keeps the digestive system functioning.

* Green leafy vegetables – This includes spinach and kale. They are filled with protein and vitamins such as E, K and A. They contain carbohydrates that are filled with nutrients, but with few calories, and provide sustainable energy for the body.

* Apples – Apples contain fiber, which is good for filling you up and lowering your cholesterol. One of the best ingredients in apples is quercetin.

* Fruits – Try different varieties that blend well together such as mangoes, peaches, bananas, pineapples and oranges. They are full of vitamin C to boost immunity and energy.

* Seeds – You can use a bit of texture in that energy drink if you wish; in fact, you can grind your seeds into powder. Try some flaxseed and wheat germ to add a bit of fiber to your drink. Seeds also add protein, which is needed to fight sugar cravings.

Smoothie Recipes

We call it an energy drink but it is in reality an energy smoothie. You can put all of your ingredients together at night and pop them in a blender in the morning.

Berry Smoothie

* 1 cup of fat-free plain yogurt
* Generous portions of frozen berries of your choice
* Ice cubes

Use the natural flavor of the berries to sweeten the smoothie. If you need more liquid, try a fourth of a cup of 100 percent apple juice.

Energy Smoothie

* 1 banana
* 1 cup of strawberries
* 1 cup of soy milk or 1 cup of yogurt
* 1 cup of green leafy veggies like spinach or kale

Green Smoothie

* ½ cup of carrots
* Ice cubes
* Plain yogurt
* ½ cup apple juice
* Swiss chard

You can combine fruits and vegetables in whatever combinations taste best to you for that energy-packed punch. Sweeten with fruit juice, cinnamon or nutmeg. Using a good blender will ensure a smooth drink with no large pieces.

Experiment yourself to find what suits your taste buds the best.