13 foods for an increase in natural energy

When you are tired or tired, one of the best ways to get energy is your food. Maintaining a diet rich in nutrients rich in nutrients such as fruits, vegetables, lean proteins and whole grains allows the body to use food as a source of natural fuel.

1. Non -processed foods

Non -processed foods (or at least) rich in nutrients are essential to stimulate energy. Look for high options in:

• Magnesium
• Iron
• B vitamins
• Carbohydrates

Unprocessed whole foods filled with proteins and fibers with a low glycemic index help increase energy levels by balancing blood sugar. They also offer healthy nutrients that keep you full (having a satisfied feeling of fullness) longer and leave you with a lasting and sustained energy.

2. Fruits and vegetables

As complex carbohydrates rich in nutrients, fruits and vegetables can help increase energy throughout the day. Some fruits and vegetables are also rich in vitamin C, which supports the immune system and how cells in your body produce energy.

Foods rich in vitamin C include:

Fruits and vegetables have a high water content, which provides the body with crucial hydration to maintain energy levels.

3. Non -caffeinated drinks

Jump the noon accident. If you are looking for more energy, select healthy drinks that do not contain caffeine. Consider coconut water, which is rich in carbohydrates, magnesium and other electrolytes that can help naturally increase energy levels.

4. Skinny protein

Foods rich in iron and vitamin B12 can help prevent fatigue while offering a subtle energy boost. Foods containing lean animal proteins and these energy support nutrients include:

• Lean red meat cuts
• Fish
• Poultry
• Tofu (if it is fortified with B12)

The lean animal protein contains all essential amino acids, key compounds that support the body in the energy generation, in the proportions that the body needs.

5. Grains in the EN SUN SU EN EN EN EN EN EN CHARBES COMPLEXES

Whole grains contain more iron, vitamin B and fiber than refined grains. This mixture of nutrients balances energy levels and allows you to feel full. Look for options like:

• Brown rice
• Bulgur
• Farro
• Quinoa

Complex carbohydrates from whole grains are a choice of healthier carbohydrates because they have not been treated or refined.

6. Water

Dehydration can make you tired and irritable. Studies suggest that it has a negative impact on energy, mood and cognition (acquire and keep knowledge), such as short -term memory and duration of attention.

Staying hydrated throughout the day has a positive impact on these functions. Maintaining hydration levels also helps improve activities that require energy, such as athletic performance and mental vigilance.

7. Bananas

The mixture of carbohydrates and fibers found naturally in bananas makes this fruit an excellent source of practical energy. Studies suggest that carbohydrates in bananas are particularly beneficial for post-training recovery, because they reconstitute stored glucose (blood sugar) while allowing the body to regulate its energy expenditure (metabolic recovery).

8. Oat

Oat is carbohydrates rich in nutrients full of vitamins, minerals and fibers. Carbohydrates in oat products such as oat flour initially increases blood sugar, while fiber controls them. This prevents a sugar accident and leads to lasting energy.

9.

Foods rich in vitamin D, like eggs, is essential for strong bones. Research shows that the optimal intake of vitamin helps reducing muscle fatigue.

In addition, eggs contain B vitamins such as thiamine, crucial for energy production.

10.

Legumes and beans are full of complex carbohydrates, offering a constant energy flow after consumption. Renal beans contain a solid amount of carbohydrates to increase blood sugar, with a portion of fiber ideal to avoid an accident of sugar. Likewise, Garbanzo (or chickpea) beans contain a mixture of carbohydrates, proteins and fibers, allowing a release of sustained energy.

11. Berries

The berries can be best known for their high antioxidants levels, which can slow down or stop cell damage, but they are also a good source of carbohydrates. This means that bays and blueberries can help stimulate your energy and reduce fatigue.

12. Walnut

Different types of nuts, such as almonds, are a key snack to prolong energy. They are full of healthy proteins and fats while being a little lower in carbohydrates. The nuts support an explosion of energy but are not likely to lead to a peak of blood sugar and to crash.

Nuts, with their vitamin B and magnesium content, can also help fight fatigue. These nutrients are crucial for the production of energy of the body.

13. Chia seeds

Chia seeds offer a balanced mixture of protein, carbohydrates and fat, which supports a sustained energy cascade throughout the day. They are also rich in vitamins and minerals such as magnesium and iron, essential to increase energy levels.

What to avoid

In addition to incorporating more energy food into your diet, you may want to avoid energy zappers. For example:

• Skip added sugars: Sweet soft drinks, sweet coffee and energy drinks can give you a buzz at the start, but due to the rapid increase and the drop in blood sugar, they will probably lead to an energy accident after about an hour.
• Limit alcohol: Alcohol makes you not only sleepy, but it can also disturb your sleep, which tires you the next day.
• Avoid processed grains: Found in white bread, pasta and rice, processed grains do not contain as much fibers as their whole grain counterparts, which can trigger a rapid increase and drop in blood sugar and overall energy.
• Log away from fried foods: Fried Comfort Food is digested by the body more slowly, thanks to the high fat and weak fiber content. When digestion slows down, energy levels can be affected negatively because nutrients are not absorbed by the body so quickly.