The energetic food That I will show you in this article will help you regain your energies and have more strength during the day.
The feeling of exhaustion and lack of energy are very common in the cosmopolitan society in which we live. A busy rhythm of life, long hours of work, stress, home or family make rest is not enough to get all the energy we need.
We can find two types of fatigue or exhaustion very common today: physical fatigue and emotional fatigue. Physics is linked to a few hours of sleep, overloads, changes in your daily routine, etc.
Transient situations that can be solved with a regulation of sleep. However, the so-called emotional fatigue comes from our organism.
If after sleeping enough hours of sleep you get tired, unmotivated or have a hard time staying focused you may be having some nutritional deficiency in your body that is leading you to this fatigue that you must solve through a change in your diet.
Vitamins
To improve your diet it is imperative that you know what nutrients contain the foods you eat and how they help your metabolism. These are some of the vitamins and minerals related to the energy supply in your body.
- Vitamin C: When we refer to vitamin C is famous for being unagran antioxidant as it eliminates the radicals that produce the aging of our body in addition to the various deficiencies of the immune system that bring with it numerous diseases. This vitamin is common to find in such foods as parsley, broccoli, peppers, strawberries, oranges, lemons, cauliflower or even kale.
- Vitamin E: Also known as Tocopherol , Is beneficial to the circulatory system, has antioxidant properties, is beneficial to the eye and helps in the prevention of Parkinson's disease. It is found in foods such as carrot, squash or mandarins.
- Vitamin B1: It is in charge of increasing the production of cellular energy. Low levels of vitamin B1 are associated with weakness and fatigue. You can receive it from the intake of beef, grains and fish meat fundamentally.
- B12 vitamin: As to Vitamin B12, it should be noted that it covers the nerves and through its fatty material helps to effectively transmit the impulses of nerve cells. It also improves mental capacity and brain activity. We can find it in seafood, eggs and cheeses .
- Iron: We find it in very few quantities in our body, so the best way to bring it to the human body is through food. Spices like thyme, oregano, cumin, curry or laurel are a source of iron very easily to include in any recipe.
- Zinc: Zinc is important for strengthening the immune system, DNA synthesis, promoting growth in childhood and helping to heal wounds. Spinach, mushrooms or wheat are a natural source of zinc.
- Magnesium: Magnesium is necessary in the metabolic processes that allow the obtaining of energy and in addition Contains melatonin , A hormone that among its many functions influences the regulation of sleep. Rice, chocolate or almonds are rich sources of magnesium.
Foods that will give you energy
There are a number of foods that provide immediate energy and can be a good substitute for a cup of coffee or an energy drink, much healthier and also help you stay energized and concentrated throughout the day. Some of these foods are:
1- Almonds
Any type of dry fruit will give us a great deal of energy, but especially almonds, which contain important nutrients such as magnesium and vitamin B. The lack of this vitamin is associated with fatigue, irritability, difficulty concentrating, etc.
2- Popcorn
With a high fiber content, corn kernels help prevent the sugar drops that occur after consuming refined carbohydrates. They are a snack that can substitute potatoes and are also low in calories, which is a good choice if you want a snack at any time.
3- Peanut Butter
Although peanut butter is high in fat, including a small amount in your diet can be a great source of energy. Their fats, proteins and fibers help keep hunger apart and regulate blood sugar levels.
Instead of covering a whole toast with butter or marmalade, cover it with natural peanut butter. Just be sure to avoid those with added sugars.
4- Salmon
Salmon is recognized for being rich in Omega 3 , A nutrient that improves memory and reduces tiredness. The healthy fats they contain also make salmon a good decision to take care of your heart because it helps fight low blood pressure and reduces so-called"bad cholesterol,"which can increase the risk of cardiovascular problems.
5- Bananas
Bananas are full of fiber, vitamin B and potassium, nutrients that increase energy and muscle functions. Combined with a yogurt or a glass of milk are a source of fiber and protein that can become a great way to start your day with an energizing breakfast.
6- Oats
Its high fiber content in the reason why it is such a satiating food and that includes a great contribution of energy. As fiber takes so long to be digested, taking oats at your breakfast will give you energy throughout the day. You will feel energized and concentrated without having to have a cup of coffee.
7- Pistachios
Pistachios have a combination of protein, fiber and monounsaturated fats that make for a very healthy snack. While other nuts such as walnuts have a higher fat content, 25 pistachios only contain 100 calories, which makes it a very good option if in addition to energy we want to take care of the line.
Hummus
Humus is a food of the Mediterranean diet Whose ingredients - chickpeas, oil and lemon juice - are rich in nutrients that provide energy. The fiber and proteins that help chickpeas help stabilize sugar levels, reduce hunger and increase energy. Use it as a supplement for vegetables such as red peppers or carrots or as a substitute for mayonnaise.
9- Pasta
It is an energy food because of its high content of carbohydrates in the form of starch. It is advisable to consume whole wheat pasta because, in this way, the body assimilates them more slowly and the contribution of energy is made more gradually.
10- Greek yogurt
Greek varieties of yogurt are twice the amount of protein a Natural yogurt . Combine it with walnuts or red fruits to make it a snack full of nutrients. In the market you can also find the version of low-calorie Greek yogurt.
Recipes with energy foods
Here are some recipes that include these energy-boosting foods that will help you start the day with an original, quick and energizing breakfast or have a delicious snack any time of the day.
Banana Sushi
Are needed:
- Crepes / pancakes.
- Banana.
- Chocolate cream.
Grease your crepes with several layers of chocolate cream or hazelnut, place the banana in the middle of the pancake and roll it up. Then cut into 1cm wide slices. And ready. You already have a delicious snack very nutritious that supposes a great contribution of energy.
Original toast
Are needed:
- Bread, preferably whole.
- Banana, seeds and peanut butter or hazelnuts.
- Mint, raspberries and spreads.
- Strawberry and kiwi or other fruits to taste.
- Tomato sauce, basil, pepper and fried egg.
Tosta bread to taste and complement with these combinations of foods that will make your breakfast very original and nutritious.
Banana poles
Are needed:
- Oats.
- Banana.
- Cream of peanut or chocolate.
Cut the banana in half and remove the peel. Insert a stick or a cane into the banana to eat it more easily. Now join it with peanut butter and pass it through the oats using it as a topping.
Jars of yogurt
Are needed:
- Fruit to taste.
- Oats.
- Yogurt, preferably Greek.
- Jam.
Fill the jar with layers of these ingredients to taste to make this nutritious breakfast that you can prepare the night before to consume directly in the morning.
Oatmeal Pumps
Are needed:
- Oats.
- Grated coconut.
- Berries.
- Peanut butter.
- Honey.
- Seeds.
All ingredients are mixed until completely incorporated. Use your hands to make balls of the desired size and put them in the refrigerator at night to solidify them. You can include chocolate nuggets, preferably black or nuts to give it a crunchy and delicious touch.
Other tips for gaining energy
To maintain a high energy level in addition to regulating your diet you can change some small habits of your day to day, which may be causing the lack of energy in your body.
He sleeps 8 hours a day
With the pace of life so busy that we manage to achieve 8 hours of sleep becomes many times a challenge. Avoid going to bed leaving the TV on or checking your cell phone, which ends up delaying sleep and try to drink a hot drink like a glass of milk or a tea, which will make your body relax.
Do not skip breakfast
In many cases the rush or laziness make us skip what is considered the most important meal of the day. Breakfast helps to make sure that the morning has begun and supposes a contribution of energy thanks to the foods full of vitamins that are usually consumed.
Do moderate physical activity regularly
Doing some stretches and exercises during the day will help you regulate your energy, as well as help you fall asleep when night falls.
Eat less, more times a day
Heavy meals always make us feel exhausted and unable to perform any activity. Try to compensate your food by eating small amounts divided into five meals a day, so you do not have to binge when lunchtime arrives.
Avoid excess caffeine after noon
While thinking that a mid-afternoon coffee can help us to overcome an afternoon where we do not have much energy this can take a toll on the night.
Caffeine is dosed as the hours go by and can make it hard for us to fall asleep at night if we have taken it a few hours earlier. Try to substitute it for some snack or fruit that provides energy from those previously recommended.
Consume enough water
Tiredness can be a symptom of dehydration, so it is important that you take at least 2 liters of water daily. If it costs too much, try to include fruit or tea bags, which add flavor to the water so it costs you less work to consume.