Top 7 Foods for Energy Replenishment
All foods provide energy to the body, but some provide quick satiety and a jump in blood sugar levels, while others – slow, and a person stays full and energetic longer. The body requires more energy, which is slowly released during digestion.
Alyona Paretskaya, an immunologist and nutrition specialist, has compiled a list of 7 foods that provide energy to your body for a long time.
Bananas are a source of potassium, which is essential for proper heart function and energy maintenance. They contain fiber that supports normal bowel function and digestion.
Research shows that a few bananas before exercise will improve endurance and support performance. Moreover, these effects are comparable to the use of special carbohydrate drinks for athletes.
Another recommended fruit is avocado. It is rich in nutrients, vitamins, minerals, fiber, omega fatty acids that increase energy levels in the body.
Apples provide the body with energy for a long time. They contain a large number of antioxidants. Oranges are fruits that support not only optimal energy levels, but also good mood and performance. According to the research, young people who regularly consume oranges are less likely to experience depression, anger, and irritation.
Meat and fish
Experts recommend including fatty fish in the diet. For example, salmon contains omega-3 fatty acids that can help reduce fatigue and improve brain function as it is 60% fat.
Fish is the primary source of easily digestible protein, B vitamins and maintains energy levels throughout the day.
By-products, such as beef liver, are a vitamin B12, which is involved in energy metabolism. Of course, this vitamin is found in meat, but most of it is found in by-products.
Chicken eggs are a source of complete protein and nutrients. Even boiled eggs contain vitamins, minerals, proteins, and fats that support energy and help you stay full longer.
Another product that provides the body with energy for a long time is yogurt, but only without additives. It contain protein, fat, and carbohydrates.
Vegetables provide the body with energy. They are valuable sources of fiber for complete digestion, as well as numerous vitamins and minerals.
Some of the vegetables are especially valuable, such as beets. It not only provides the body with energy quickly but also improves blood flow. Leafy greens are primary source of minerals, vitamins, and fiber. It quickly restores energy levels and gives a boost of vivacity to the whole body.
Dark chocolate is the fastest way to provide your body with energy. Rich dark chocolate contains less sugar, so it’s not nearly as harmful as milk chocolate. Moreover, dentists note that this type of chocolate is less harmful to the teeth.
Of course, fewer carbohydrates means less energy, but the health benefits of cocoa beans offset this. They contain antioxidants, useful substances that control metabolic processes in the body.
One study notes that dark chocolate is beneficial for certain cardiovascular diseases and maintains average blood circulation and blood pressure. And the blood carries oxygen, and full-fledged gas exchange maintains vigor.
Whole grains provide the body with energy for a long time. It is also a great source of fiber for energy maintenance and excellent sources of minerals, vitamins, phenolic compounds that support energy levels in the body.
Corn contains carbohydrates as well as fiber, which helps to maintain energy for a long time. By the way, corn contains few calories, but a person stays satiated longer due to prolonged digestion.
All types of rice have different effects and taste. Brown rice helps maintain energy levels. It has the most fiber, unlike white rice. Unprocessed rice provides long-term satiety, energy retention.
Soybeans contain amino acids that regulate metabolic processes, including energy consumption. It is also in rich with magnesium and potassium.
Among legumes, there are many sources of valuable proteins, such as lentils. Moreover, it is also a source of fiber, the digestion of which maintains energy levels for a long time.
Peanuts are legumes, energy sources, and a whole spectrum of nutrients: minerals, vitamins, etc. They also contain fatty acids that support typical performance.
Pumpkin and sunflower seeds are sources of fatty acids and fiber that support optimal energy levels.
Water is the fluid that maintains energy levels in the body. Without its presence, not a single metabolic process and the work of the body’s cells are possible. Dehydration is a health and even life-threatening condition.
Among the drinks, some keep the energy level, such as coffee. Caffeine provides vigor, drives away drowsiness. Beverages are high in antioxidants that are used to fight free radicals and help the body function better. Note that coffee is a stimulant and is only beneficial in moderation.
Caffeine is also found in green tea, albeit in small amounts. It is also an excellent source of fluoride for strong teeth and tooth decay prevention.
Foods to avoid
Some foods need to be eliminated or limited in the diet:
- fast food, deep-fried dishes;
- foods containing a large amount of sugar;
- chocolate bars;
- milk chocolate;
- sweet pastries: cakes, muffins, caramel, etc.
This list is not exhaustive. The idea of a diet to maintain energy levels is about variety and a balanced diet. Maintaining a balance between proteins, fats, carbohydrates, and vitamins and minerals is very important.