In a fast-paced & high-stress society, fatigue and exhaustion has become the way of life. Sound sleep can replenish the lost energy to a greater extent. But eating right kind of diet can also fuel your body for the long haul and be your energy booster throughout the day.
All most all healthy foods contain nutrients like carbohydrates, proteins, fats that provide calories or call it energy. Human body converts carbohydrates to glucose forming the important source of energy. Once glucose enters the blood it triggers your pancreas to release insulin (a hormone) that helps glucose enter your body’s cells.
Protein and fats can although be converted to energy, they are less efficient source of energy than carbohydrates because they take longer to digest and metabolize. Vitamins and minerals, however don’t provide energy, but help producing energy through many metabolic processes. Diets that are natural energy booster can provide you with adequate vitamins and minerals by processing vegetables, legumes, fruits, whole-grain products.
Seven high energy booster eating for optimal energy breaks many common believes that carbohydrates are bad, but not sugar. This is not true. The seven simple strategies will put you on the right path.
This meal sets you up for the whole day. Breakfast replenishes your body’s energy supply after a night’s fast and provides you the energy needed to stay physically and mentally alert. It is a crucial meal for children and adults because it enhances learning and physical performance. Studies have shown that kids who eat breakfast can concentrate better and are more creative and behave better.
2. Focus on Complex Carbohydrates:
Carbohydrates that found in grains, cereals, breads, fruits, vegetables, sweets etc are digested and produce simple glucose. This is the glucose that supplies fuel for your brain, muscles and tissues. Complex carbohydrates present in whole-grain breads and cereals, legumes, lentils and other starchy vegetables are the simple choice since they are digested gradually. Additionally they provide numerous vital vitamins, minerals, and other trace elements to keep your body well nourished.
3. Have enough iron-rich foods:
Iron-deficiency anemia is one of the most common nutritional deficiencies of these days. Iron is needed for producing hemoglobin forming the main component of red blood cells. Hemoglobin carries oxygen to your body’s cells for producing energy and performing important metabolic functions. If your iron supply is low, your red blood cells are not able to transport the much needed oxygen to the cells. That results in fatigue, low energy and difficulty in concentration.
Red meat, iron-fortified cereal, organ meat and whole-grain or enriched breads, dried fruits, beans, green leafy vegetables, nuts, seeds are the best food sources for all natural energy. You have two types of iron in your foods. Heme and another is non-heme. Heme iron that found in red meat, liver, and eggs has the better absorption power than the non-heme iron found in enriched cereals, beans, nuts, seeds, certain dark green vegetables and some dried fruits. You can boost your body’s ability to absorb non-heme iron by eating alongside vitamin C rich foods.
4. Avoid simple sugar:
Though candy & sweets can provide you with quick energy boosters, but this at the same time is detrimental to your blood sugar level leaving you to more tiresome than before.
5. Eat small quantity of foods throughout the day:
By doing so, you’ll keep your blood sugar steady. A low level of blood sugar actually causes afternoon fatigue. Smaller meals can leave you with the feeling of hunger. And a mid-day lunch also refuels you for the afternoon. Snacks, sandwich, soup, crackers, cheese, yogurt with fruit, vegetables are all steady supply of your nutritional needs.
6. Stay hydrated:
Drink at least six to eight glasses of fluid to keep you hydrated properly throughout the day. Exercises enhance your intake of fluids. Water helps regulate your body temperature, carry nutrients to your cells and help remove wastes from your body. Fatigue is the indicator of mild dehydration. So you need to get in the habit of drinking sufficient fluids such as quality water, juice, soup, lemonade, sports drinks, and milk regularly along with watery foods like lettuce, fruits, cucumbers etc to keep you hydrated all the time.
7. Check your caffeine:
Besides checking all the above health regulations, maintaining sufficient sleep is vital for keeping you energetic all the day. But caffeine is a kind of stimulant that produces a chemical termed adenosine that helps inducing nap. The more caffeine you drink, the less adenosine is available for making you drowsy.