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Feeling tired or exhausted during the day can affect your day and even make you less productive. The best way to maintain your energy levels is to follow a healthy and balanced diet.
There are foods that contain nutrients that can help you have sustained energy and even some that help maintain your alertness and concentration . On the other hand there is also foods that rob you of energy and it is better to avoid them .
The British National Health Service (NHS) recommends not to skip breakfast . It is the fuel for your body to start the day that will help you stay active until lunchtime. Try to eat 3 meals a day at regular times so it is easier to maintain your energy levels. Have a healthy snack, such as fruit or low-fat yogurt, between meals if necessary.
Healthy foods and drinks that give you energy
1. Oatmeal
Oats are a complex carbohydrate. It is a healthy cereal that is full of fiber and nutrients. Oats are slower to digest and provide energy evenly rather than all at once. It keeps you satisfied and offers multiple benefits to your health , it even helps you lower cholesterol, according to the Harvard Nutrition Source . Avoid sweetened or flavored instant oats.
Opt for natural oats, sweeten with fruit, and add more fiber, protein and good fats with a handful of nuts.
two. Eggs
Eggs contain high quality protein (6 grams per unit), are low in fat and calories (78 to 78 per unit). They are rich in nutrients, vitamins and minerals. Your proteins, which can provide you with a constant and sustained source of energy, fuel that is released slowly. In addition, they are satisfying, so they help you satisfy your hunger and avoid falling into unhealthy cravings.
3. Fatty fish
Fatty fish such as salmon, Sardines, mackerel, trout and tuna are good sources of protein, omega-3 fatty acids, vitamin B and vitamin D. They are very healthy and nutritious.
The omega-3 helps fight reduce inflammation, a common cause of fatigue. Also, it benefits the health of your heart.
4. Bananas
Bananas or bananas they are one of the best fruits for energy. They are an excellent source of complex carbohydrates, they provide you with fiber, potassium and vitamin B6.
5. Yoghurt
Yogurt provides calcium and quality proteins, but stands out for its live bacterial content that favors your intestinal microbiota. It also provides you with phosphorus, rivoflavin and vitamin B 19.
When the lactose and galactose in yogurt break down, these sugars can provide ready-to-use energy. Watch out for low-fat versions , may have a high amount of added sugar.
6. Beans and lentils
Thanks to its nutrients, including complex carbohydrates, beans give you energy. Iron contributes to transport oxygen throughout the body, which increases energy production for your activities and increases metabolism.
In addition, legumes make you they provide protein, folate and antioxidants. They are low in fat, sodium and have a low glycemic index, according to the FAO . They digest slowly and give a feeling of satiety.
7 . Dark chocolate
Chocolate is stimulating, energetic and can promote your health. The healthiest type of chocolate is the one that contains the most cocoa. Cocoa is rich in plant chemicals called flavonoids that have antioxidant and anti-inflammatory effects, help lower blood pressure and improve blood flow.
Cocoa has phenylethylamine, called “love drug”, it also contains caffeine and theobromine, which act as stimulants. Opt for dark chocolate with al 77% or more cocoa content.
8. Coffee
Coffee is a stimulating drink . Low to moderate doses of caffeine (50 to 1000 mg) can increase alertness, energy and ability to concentrate . An 8-ounce cup of coffee contains approximately 96 mg of caffeine .
9. Water
Believe it or not, the lack of water can make you feel tired. Mild dehydration can sap your energy and make you feel tired, he says Mayo Clinic. Your body cannot efficiently convert carbohydrates into energy without plenty of water.
12. Walnuts
Peanuts, almonds and walnuts can be an excellent snack that provides nutrients and gives you Energy. Its calories are not empty, they provide you with protein, healthy carbohydrates, and good fats like omega-3s. Fiber slows the absorption of calories and healthy fats satisfy hunger.
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