More energy, who doesn't want that? We often get up tired, experience an energy dip after lunch and fall asleep on the couch exhausted at night. Unfortunately, today we lose a lot of energy to external factors such as crowded schedules, the opinions of others, peer pressure, stress, as well as nutrition. The good news is that with the right nutrients, we can also boost our energy levels again! Nutrition for energy, what is the best thing to eat? You can read about it in this blog.
Nutrition for energy, what is best to avoid?
What many people don't realize is that nutrition is a major energy leak for many people. Now you may be thinking "but nutrition gives energy right? But only the right food gives energy! The wrong food actually costs your body energy - your body is put to work digesting the food, without getting nutrients in return.
Refined sugars and processed foods
Foods with added sugars and processed products can lead to spikes and dips in blood sugar, which can result in energy dips. Instead, choose natural sugars from fruits and complex carbohydrates and preferably combine them with protein and healthy fats.
Excessive caffeine consumption
Although caffeine can give you a temporary energy boost, overuse can lead to nervousness and eventually fatigue. Moderate your caffeine intake and ensure balanced energy.
Nutrition for energy, what do you put in your shopping cart?
Rather, choose foods that energize your body and brain. Consider magnesium-rich foods such as bananas and spinach, as magnesium supports energy metabolism.
Healthy fats, protein and fiber are also important for adequate energy, so you can add them liberally to your meals!
Carbohydrates as fuel
Carbohydrates are a primary source of energy for our bodies. They are converted into glucose, which is used as fuel for the cells. Choose complex carbohydrates such as whole grains, quinoa and sweet potatoes. They provide a steady release of glucose, keeping your energy levels consistent. Furthermore, get enough carbohydrates and fiber from fruits and vegetables, preferably 500 to 800 grams per day!
Proteins for stable blood sugar levels
Proteins not only play a crucial role in repairing and building muscle, they also promote proper energy flow in the body. Protein sources such as organic meat and poultry, wild fish, eggs and legumes help maintain proper blood sugar levels, thus preventing energy dips.
Healthy fats for renewable energy
Although fats are often avoided, healthy fats are actually essential for sustained energy supply. Unsaturated fats, such as those found in avocados, nuts and olive oil, help maintain stable blood sugar levels and provide a long-term source of energy.
Specific micronutrients
A number of vitamins and minerals support the body's energy levels. You can think of:
Nutrition for energy, various examples
Chia seed
Contains enormous amounts of good nutrients, such as antioxidants, omega 3 fatty acids, fiber and protein.
Spinach
Contains iron, which contributes to energy levels. In addition, spinach is a real energy booster due to the presence of minerals such as magnesium, potassium, copper, zinc, phosphorus, calcium and sodium.
Almonds
Rich in B vitamins and minerals such as copper and magnesium. These nutrients support healthy energy metabolism.
Bananas
The combination of protein, sugars and minerals such as magnesium and potassium, provide a true energy boost.
Salmon
Salmon is rich in omega 3 fatty acids. A deficiency of these fatty acids causes low energy levels.
Artichoke
This may not be standard fare in your kitchen, but the heart and leaves of this flower are packed with fiber, magnesium, potassium, vitamin C, antioxidants and more! All conducive to your energy levels.
Are you looking for nutrition for energy?
Combine complex carbohydrates and fiber with healthy fats and proteins at every meal for best results and stable blood sugar levels. In addition, eat as varied a diet as possible to get as many different vitamins and minerals as possible.
Would you like to give your health a helping hand and support it with nutrients from supplements? Then be sure to request a supplements consultation so that one of our therapists can look at the specifics with you. Don't just start taking supplements, get informed about the different types, combinations and dosages!