Foods that give you energy, fruits and vegetables? Rich in minerals and vitamins, they are a reserve of energy and according to several studies they stimulate a good mood.
Fatigue can be physical or mental and above all at the change of season it must be fought with activities capable of awakening our vital energy.
Try to reduce the sugar and if you are craving for sweet … green light to honey, highly nutritious and excellent for the well-being of the body.
Immersing yourself in nature, rich in greenery, trees and oxygen, is an instant recharge of strength and vitality: look for the right places even in the city.
Foods that give you energy at breakfast
Start the day full of vitality: fruit smoothies and juices, rich in vitamins and minerals, or fresh juice will contribute to the right hydration.
Do you love coffee? According to studies, this drink stimulates concentration and has a euphoric action, but do not go beyond two cups a day. Alternatively, you can make green tea, which is rich in antioxidants. Salmon fights fatigue, is good for the brain, and thanks to omega 3 keeps you vital. For an alternative breakfast, enjoy a slice of toast with salmon and a sprinkling of poppy seeds, a delight on the table.
Foods that give you energy: Wellness with wholemeal cereals
Carbohydrates, frequently demonized, play an essential role in well-being. Try to prefer whole grains, which for the same weight as refined products contain reduced amounts of complex carbohydrates, less sugar and salt. You can use wholemeal flour for home baking of cakes and bread. In addition, foods such as spelled and bulgur make up a delicious variant for a lunch based on cold salads, to which you can combine grilled vegetables and legumes. Do you know that spelled is also excellent with pesto? According to recent studies among populations that consume large quantities of whole grains, the risk of contracting a tumor is 34% lower.
Foods that give you energy: Avocado for skin
It is a fruit, but it is also classified as a vegetable: rich in fats and Omega 3, avocado regulates the level of cholesterol in the blood and according to various researches it helps heart health, preventing arteriosclerosis. Its tasty pulp is rich in phytonutrients and thanks to the antioxidant action it fights free radicals keeping the tissues elastic and vital. You can enjoy a few slices of avocado for a snack, along with a handful of nuts and almonds, rich in vitamins, or add it to the salad along with shrimps and vegetables: the delight of a nutritious and light meal.
Condiments for a healthy diet
Rich in unsaturated fatty acids, extra virgin olive oil regulates cholesterol by protecting the heart and arteries: choose local products with cold pressing and do not be satisfied with a low quality oil. Flaxseed oil, to be used raw, protects the intestine and together with products such as grapeseed oil it can be a tasty variation for salads, to which you can add lemon juice, rich in antioxidants and detox action. Do you want a light dressing? Use cottage cheese or yogurt instead of cream.
The scent of aromatic herbs
Aromatic herbs have numerous health benefits; furthermore, thanks to the intense aroma, they constitute a lively reserve of good humor. According to several studies, rosemary promotes concentration and helps the cell regeneration process. Antispasmodic and sedative, basil is particularly suitable for those who are nervous, while parsley is vitaminizing and protects the liver. The easiest and fastest way to use aromatic herbs in the kitchen is to keep a row of jars on the windowsill or a lighted shelf: if necessary, you can pick a handful of fresh leaves to add to your recipes.
Lightness and vitality
Rice is easily digestible, satisfies and allows you to stay in shape: combine it with quick and appetizing recipes, to be prepared together with vegetables, legumes and cheese cubes, excellent for regaining a good mood on days of apathy. Whole wheat bread, pasta and rice contain higher doses of vitamin B6, which is precious for the proper functioning of the nervous system. The fibers fight high blood pressure and help you stay on a diet by increasing the sense of satiety. For an alternative breakfast, try oatmeal porridge – easy to make, highly digestible, nutritious and great for mental health.
Seasonal fruit and vegetables
Blueberries are precious for sight and circulation, while bananas, rich in potassium, are an immediate source of energy in moments of fatigue. Learn to choose locally sourced fruit and vegetables, to buy in the markets of your area, and try to orient yourself on seasonal, cheaper and healthier products: each fruit of nature, at different times of the year, will help you to preserve the right full of energy, minerals and vitamins.
Snack? almonds, honey and yogurt
Sugar has positive effects on good mood and promotes the production of serotonin, however it is good to prefer its intake through foods such as fruit and strongly limit foods with added sugars, such as excessively processed drinks and cakes, which tend to tend after a first surge of energy. to extinguish the vitality of the organism. When you feel that your energy is dropping, mid-morning or afternoon, indulge in fresh fruit and a yogurt with a spoonful of high-energy bran or honey. Nuts like pumpkin seeds and almonds, which along with walnuts protect heart health, are great for a natural snack.
Onion and memory
In ancient times, the onion was known to increase resistance to fatigue and protect memory, properties confirmed by recent scientific discoveries. Several studies, including a survey carried out by a team from Hokkaido Tokai University, have highlighted the presence of an antioxidant present in onion capable of counteracting stress levels and having positive effects on the activation of memories, particularly among the elderly. Thanks to the action of flavonoids, onion and garlic are good for the heart, fight aging and help prevent degenerative brain diseases: the best way to consume them is undercooked or raw. Add them to the salad or use them to make DIY sauces like guacamole, to be prepared with oil, avocado and fresh onion.
Water and legumes, sources of energy
Legumes provide energy and help fight physical fatigue. To combat iron deficiency, add green leafy vegetables and, from time to time, an egg, to be eaten raw only if very fresh and of controlled origin. Do you know that brewer’s yeast is a source of vitamin B5? By stimulating the production of antibodies, it has positive effects on the metabolism and helps to keep stress away. According to several studies, dehydration affects fatigue and good mood: take the right amount of water, either by keeping a bottle or water bottle always at hand, or through watery foods. For a light and tasty dinner, prepare soups rich in vegetables and legumes, along with a scone: the recipes of the past accompany you towards the moment of good night with a smile.