10 foods that will help recharge your batteries

The body functions thanks to the energy it consumes and transforms. And the best way to replenish energy is to eat the right foods.

In addition, the amount of food you eat also affects your energy status. Have you ever felt sluggish after a hearty lunch or dinner? This is because energy is spent on digesting large meals instead of being spent on nourishing the brain and other organs and systems of our body.

To avoid this, you need to consume moderate portions of food in the standard three meals throughout the day. This will provide regular nutrition for the body and even help you to control your weight better, if not lose it.

Let's take a look at the best foods to choose when you need more energy.

Unprocessed natural foods

The nutritional value of ultra-processed foods is low. Candies, processed foods, packaged snacks, or canned foods are usually rich in sugar, salt, preservatives, food additives, trans fats, and other questionable ingredients that can slow you down even more.

Seasonal fruits and vegetables

Unlike processed foods that have a long shelf life, fresh produce usually contains more nutrients. Eat a variety of naturally ripened seasonal fruits and vegetables during every meal.

Decaffeinated beverages

In moderation, caffeinated beverages have some health benefits. Although it provides a short-term boost of energy, caffeine does not actually provide energy. Without a proper balanced diet, you will eventually feel exhausted.

Choose black coffee without sugar or unsweetened tea. Sodas and energy drinks can contain refined sugar and artificial ingredients that lead to a rapid drop in energy and other health problems when consumed in excess.

Lean proteins

Fatty red meat with veins adds saturated fat to our nutritional balance. Lean meats, such as chicken, turkey, and fish, provide quality protein and are lower in saturated fat. Fish high in omega-3 polyunsaturated fatty acids, such as herring, salmon, and tuna, are good for the heart.

Whole grain products, complex carbohydrates

Just like highly processed foods, refined carbohydrates such as sugar and white flour contain few nutrients. Choosing whole grains and complex carbohydrates ensures that your body gets the fiber it needs for energy, satiety, and health (plant-based dietary fiber).

Nuts and seeds

Nuts and seeds are some of the best foods for overcoming fatigue and hunger, providing beneficial nutrients and energy. These include walnuts, almonds, Brazil nuts, cashews, hazelnuts, pecans, macadamia nuts, sunflower seeds, and pumpkin seeds. They are best eaten raw and unsalted. Nuts and seeds are an ideal mid-day snack.

Water

Drinking water is essential for optimal body function. Although water does not provide energy in the form of calories, it optimizes the conversion of energy in the body, which increases its levels. Drink water throughout the day and try to replace sodas, coffee, and other beverages with a glass of water. This simple habit makes a big difference and will make you feel better quickly.

Bananas

In one study, bananas were compared to carbohydrate sports drinks for cyclists who needed energy for a long ride. As it turned out, a banana provides just as much energy as such a drink. These fruits are rich in potassium, fiber, vitamins, and contain the perfect amount of carbohydrates to provide a powerful boost of natural energy.

Oats

A large bowl of oatmeal contains plenty of nutritious fiber and even some protein. It's also suitable for people who experience blood sugar fluctuations and drops when eating processed cereals for breakfast. It is best to choose plain oatmeal made from whole grains and without fillers or added sugar. Then you can control what you add, such as milk, a little honey, or berries.

Chia seeds

Thanks to their carbohydrate content, healthy fats, and hearty fiber, chia seeds are a great source of energy. Two tablespoons of chia provide approximately 11.9 grams of carbohydrates and 5.05 grams of omega-3 fatty acids, which are good for the heart and have anti-inflammatory properties.

According to a 2022 study, athletes who consumed a sports drink with chia seeds demonstrated an increased ability to absorb and utilize oxygen during physical activity, potentially improving their overall performance.

Adding a few tablespoons of chia seeds to your morning smoothie or afternoon yogurt, for example, provides enough energy to avoid fatigue.

If you don't get all the nutrients you need from your diet, you may want to consider taking vitamins and supplements. Before taking any such supplements, consult a professional nutritionist and your doctor.

GENERAL RECOMMENDATIONS

Nutrition experts recommend the following ways to fight fatigue:

• eat small meals every 3-4 hours instead of consuming large amounts of food 1-2 times a day;
• exercise regularly;
• normalize your weight (if you are overweight);
• sleep well: go to bed in the evening and get up in the morning at the same time every day;
• avoid caffeine in the evening if you have trouble sleeping;
• try to control your stress level.

WHAT TRACE ELEMENTS ARE GOOD FOR CHRONIC FATIGUE

According to a 2018 study, certain nutrients may be beneficial for people with chronic fatigue syndrome. Among them are:

• sources of vitamin B12: poultry, fish, seafood, dairy products, eggs;
• sources of folic acid: dark leafy greens, legumes, citrus fruits;
• sources of vitamin C: strawberries, kiwi, bell peppers, oranges, broccoli, tomatoes;
• sources of magnesium: nuts and seeds, legumes, whole grains;
• sources of zinc: nuts, meat, poultry, shellfish, legumes.

Paying attention to what's on your plate is an effective way to improve your health. Regular exercise and a balanced diet help maintain a healthy energy level.