If you always end up feeling exhausted, sluggish, wearing or tired after eating your meals, it is highly likely that your meals consist of unhealthy food items. You see, it is wise to pick out healthy food items that combust their energy gradually and slowly, allowing you to stay active and alert for longer periods of time.
You must take serious measures to steer clear of all such foods that are high on the glycemic food index, as these foods only contain sugar, simple carbs and white flour. Hence, the energy they provide is short-lived, empty and tends to leave you lethargic and fatigued.
It is highly essential to create a healthy, nutrient-rich diet, particularly if one has a highly-stressful lifestyle, as it is only our food that can brim us with energy and power. Mental stress, emotion exhaustion and physical fatigue are all signs of severe diseases, and if any of these become persistent or chronic, they increase your risk of becoming ill.
Your diet must be made with the idea of combating stress, fatigue and exhaustion with every single bite that enters your mouth. We have picked out a list of 5 superfoods that are powerhouses of energy, easily digestible, nutrient dense and extremely beneficial to build up your bodily strength.
Here, take a look:
1. Nuts & Seeds
Seeds and mixed nuts are your best pick for a nutrient-rich energy fix, a high protein density and a burst of essential omega-3 fatty acids. All nuts are brimming with countless energizing nutrient varieties, such as iron, magnesium, copper, manganese, tryptophan, phosphorus, and vitamins B1, B2, B5 and B6. All these essential nutrients are needed by the body to produce energy, and all you need is a handful of mixed nuts to brim them up in your body.
Why are they so healthy?
Research reveals that hazelnuts, pumpkin seeks, cashews and almonds are excellent sources of magnesium, an essential nutrient that energizes the body and prevents the muscles from becoming exhausted. Sunflower seeds, cashews, almonds, sesame seeds, walnuts and pumpkin seeds help combat all kinds of stress, mental exhaustion, and allow our bodies to enjoy quality sleep, which also lifts up physical exhaustion.
Nuts and seeds are brimming with fine quality protein, which combusts slowly and provides our body long-lasting energy. The nutrients that truly make these crunchy delights powerhouses of energy are the omega-3 fatty acids, the only good fats that our body actually needs. They allow nuts and seeds to shield our mind and body from exhaustion, and brim us up with energy.
Omega-3 fatty acids are incredibly low on the glycemic index, and they spend a much longer time in our bellies as opposed to proteins or carbohydrates. You see, omega-3 fatty acids combust very slowly, and thus, they provide our body a long-lasting energy that keeps us active for longer hours.
Nearly all the seeds and nuts are excellent sources of omega-3 fatty acids. You must add walnuts and flaxseeds to your daily diet as they are brimming with omega-3s, which will also help you prevent and eliminate all signs of obesity.
Omega-3 fatty acids work wonders at promoting weight loss as they digest slowly and make you feel satiated for hours. You see, snacking repeatedly is one of the greatest reasons of weight gain, and it also makes you excessively exhausted. Omega-3s make you feel full and satisfied for hours, so you’re unlikely to overeat.
How should you eat them?
Be sure to add a handful of mixed nuts to your daily diet. You can also add seeds to your daily recipes, casserole meals and salads, and nuts make excellent toppings on cakes, chocolate bars, smoothies, yogurt, salads and oatmeal cereals.
Always keep a healthy serving of nuts and seeds in your car, handbag, briefcase or your desk perhaps, so you always have an energizing snack at hand should you need one. This will also help you avoid unhealthy fast food items. Be sure not to carry more than a one ounce serving, which should be no more than a handful.
Mixed nuts and seeds are your best fix for healthy carbs and proteins, while carbohydrates get immediately combusted into a powerful surge of energy, proteins take their time and thus, keep your energetic for hours. You must devour almond or peanut butters with whole grain fruits, nuts, and fresh fruits.
It’s always a great idea to devour these nuts and seeds raw, without scrapping away their peels as they also contain essential nutrients. You can always roast up the nuts for a decadent caramel crunch.
2. Yogurt
Yogurt makes the healthiest desserts with its nutrient-rich profile and creamy deliciousness. It is one of the richest sources of protein and probiotics, which are immensely essential for the health of the digestive system.
Why is it so healthy?
Its creamy and soft texture allows yogurt to be digestive easily and far more quickly as opposed to solid meals. It is an excellent and effortless pick for a quick surge of energy. It will fill you up and satiate all your sugar cravings, leaving your body with a long-lasting energy with its healthy balance of carbohydrates and protein. You see, carbohydrates get digested quickly, but proteins stay in your tummy and gradually convert into energy, keeping you active and alert throughout the day.
Yogurt is brimming with probiotics, which is basically beneficial gut bacteria that is essential to regulate and promote a healthy digestive ecosystem. It provides the gut a protective shield against the attack of pathogens, and also aids the body in eliminating all kinds of dangerous bacteria. Probiotics are just as beneficial for the digestive system as fiber.
Research reveals that probiotics are highly beneficial in eliminating the symptoms of the chronic fatigue syndrome. Moreover, probiotic supplements hold the power of increasing the levels of tryptophan, an essential amino acid that makes you sleep, within the brain. Tryptophan is a compound that influences serotonin, a key neurotransmitter that is responsible for making us feel calm, relaxed, sleepy and happy. Therefore, its consumption is also vital in order to shield the mind against physical and mental stress.
How should you eat it?
Yogurt is the perfect pick for an energy-filled snack throughout the day. You can devour it any time you feel the need for a quick fix, and the best part about eating is the fact that it is truly versatile enough to be paired up with any dish and every meal. You can enjoy it right before lunch, or after exhausting your body in a gruelling workout session.
Feel free to give it a delicious and healthy topping with mixed nuts, fresh fruits, oats, and ground flaxseed. Devour it in breakfast if you hate eating solid foods in the morning, and you can pair it up with your dinner instead of eating calorie dense dips, like sour cream and mayonnaise. Just season it with some aromatic herbs and you can use it as a calorie-free salad dressing. And when you’re craving a sugary dessert, just eat up some frozen berries with fresh Greek yogurt.
It’s always best to pick our organic Greek yogurt varieties as Greek yogurt contains twice the density of protein found in the regular yogurt varieties. It also have a very decadently creamy and thicker consistency, which makes it a delightful pick for indulgent desserts.
Be sure to add yogurt to your daily breakfast, and enjoy at least three yogurt-based meals a week to promote a healthy digestive system. You must always stick to fat-free varieties, which you can make delicious with healthy and fresh fruit toppings, with a drizzle of golden raisins, honey and vanilla extracts.
3. Spinach
Spinach is brimming with countless essential nutrients that energize our body and allow us to perform to the full-extent of our capabilities. It is one of the richest food-based sources of iron offered by Mother Nature, and it also has an extraordinarily powerful density of potassium, energizing vitamin Bs, and magnesium.
Why is it so healthy?
An iron deficiency gives birth to countless ailments, such as a weakened bone structure, frequent bouts of fatigue, exhaustion and a reduced red blood cell count, medically termed as anemia. You see, red blood cells are responsible for carrying oxygen to the rest of the cells found within the body, and they use iron to fulfill this purpose. If you have depleted levels of iron, it not only causes anemia, but it also leads to physical and mental exhaustion.
Anemia can be spotted by symptoms such as frequent bouts of exhaustion, disturbances in concentration, fatigue, low energy levels, lack of appetite, weakness, apathy and sleep disturbances. If you spot any of these symptoms and fear you have either anemia or a severe iron deficiency, its best that you consult your doctor and rule out all possible reasons behind the symptoms. It is possible that these symptoms are occurring due to an ailing ulcer, or chronic loss of blood due to heavy menstruation, however, only your doctor can provide an accurate diagnosis.
Research reveals that leafy green veggies, particularly spinach, hold the power of brimming the body with high levels of iron without increasing one’s calorie intake. Spinach is also a remarkable source of vitamin C, an essential nutrient that enhances your body’s ability to absorb iron. This leafy green delight is also brimming with another powerfully energizing nutrient, which is none other than magnesium.
Several studies validate the claim that magnesium is highly essential to help the body produce sufficient energy to stay active and alert throughout the day. You see, magnesium plays a detrimental role in over hundreds of enzymatic reactions that are directly linked with functioning of key body organs, such as the brain, liver, cardiovascular system, muscles, the nervous system and the digestive system.
The human body requires magnesium for countless key purposes, such as the development of energy, regulation of the nerves, toning muscles and promoting healthy digestion. Even the smallest of magnesium deficiencies can cause your energy levels to deplete horribly, and this forces your body to perform without energy, making you feel weak, exhausted and fatigued.
You can spot a magnesium deficiency by ruling out symptoms such as sleep disturbances, sore muscles, weakened muscles, muscle cramps, tensed joints, depleted energy levels, a state of utter confusion, depression, haywire blood sugar levels and a lack of appetite.
Potassium, another energizing nutrient derived from spinach, is essential for the body as it regulates the normal functioning of our nerves and aids in building up the strength of our muscles. It is the most common natural compound found in diuretics, which are commonly used to eliminate the symptoms of high blood pressure.
Most people aren’t aware of the fact that blood sugar spikes and imbalances most occur due to a potassium deficiency. You can detect a potassium deficiency by looking out for symptoms such as overwhelming fatigue, weak muscles and a state of confusion.
How should you eat it?
Considering the powerful nutrient density packed up in spinach, it is best if you add a suitable quantity to all your meals. For instance, start your day with an ice cold and tall glass of fresh spinach smoothie, or perhaps you can pair your organic eggs with steamed spinach. Add spinach leaves to your sandwiches, make spinach fries, salads, burgers, and you can always sneak them into your dinner with spinach sauces, lasagnes, pastas, and other casserole dinners.
Get creative and give all your meals a nutrient-rich spinach side line, like a soup, salad or dip perhaps. You can enjoy the taste and creamy consistency of spinach in any and every recipe, be it an Italian meal, a Mediterranean style sauce, ranch dips, frying recipes, juices, smoothies or stews. To make your baked treats immensely healthy, just add in some pureed spinach and enjoy an extra burst of energy.
4. Oatmeal
Oatmeal has a higher average on the glycemic index as opposed to most breakfast items, but it truly beats all the cereals, and whole-grain meals in terms of its nutrient density. Indeed, it is one of the healthiest superfoods to regulate and improve the health of your digestive system. Most diabetic patients are told to enjoy a bowl filled with oatmeal for breakfast as it aids in regulating and controlling blood sugar levels, along with staying slim, active and satiated.
Why is it so healthy?
Carbohydrates are always easier for the body to digest because they provide a quick surge of energy, which makes sure they don’t stay in your tummy for long. The best part about eating oatmeal is that they don’t cause a sugar rush like most processed and sugar-rich cereal varieties.
Oat are packed with a powerful density of dietary fiber, which makes you feel content and satiated, and prevents those untimely pangs of hunger that trigger overeating all day long. Research reveals that fiber is the most beneficial nutrient to promote a healthy digestive system. You see, oats contain a rich density of soluble fiber, which influences the beneficial bacteria present within our digestive tracts. It also prevents constipation, which drains all our energy and makes us sluggish and fatigued.
Oatmeal is all you need to brim you up with enough energy to fight against all bouts of fatigue, laziness and since you’re unlikely to crave fat-filled snacks, oatmeal also helps you lose weight. Alongside its powerful fiber density, oatmeal is also one of the richest sources of several other essential nutrients, such as protein, thiamine (Vitamin B1), magnesium and phosphorus.
How should you eat it?
Make a habit of starting your day with a hearty oatmeal breakfast that will fill you up with an abundance of energy to attack your chores. Breakfast is undoubtedly the most important meal of the day, and it is important that you pack up sufficient energy reserves to stay fresh and energetic throughout the day.
Be sure to steer clear of all processed and instant-flavoured oatmeal varieties. Instead, pick out low-processed organic oats, old-fashion oats, Scottish oats, steel-cut oats or Irish oat varieties. You can also give your bowl of oatmeal a delicious, energy-rich and crunchy toping, with fresh berries, bananas, cherries, nuts, protein-packed flaxseeds, honey or dates.
5. Beans
Beans are always treated as a miraculous superfood that is brimming with an abundance of nutritious benefits. Beans are powerhouses of energy and they combat physical and emotional stress, along with exhaustion and weariness. They are basically a highly concentrated form of slowly-combusting energy, and their unique nutrient profile provides a remarkable balance of essential nutrients.
Beans are extremely low in fats, and they pack up a tremendous quantity of fiber, and an excellent balance of protein and carbohydrates. All beans are extremely low on the glycemic index, which makes them excellent to prevent blood sugar spikes and regulate blood sugar levels. They are also packed with several essential energizing minerals, such as iron, magnesium, copper, potassium and phosphorus.
If you really want to improve your performance and excel your capabilities, add a daily serving of soybeans to your diet, as they are an incredibly rich source of essential minerals and tryptophan.
Why are they so healthy?
Beans have a harmonious balance of high dietary fiber and protein, both which work to regulate blood sugar imbalances and sudden spikes, along with preventing energy loss. Moreover, fibers regulate our bowel movements, enhance the health of the digestive system, prevent obesity and several digestive ailments, such as constipation. Proteins give us a lasting source of energy, which keeps us active and alert for hours after devouring beans.
You must replace all your red meat cravings with beans, for they are just as rich in protein and iron as red meat. The best part is, unlike red meat, beans do not contain a single trace of fats, and they are extremely low in calories. They don’t burden your digestive system, make you feel bloated, heavy or exhausted. Roughly speaking, three servings of beans are much lighter than one medium-sized steak.
How should you eat them?
Add up beans to your everyday meals, be it breakfast lunch or dinner. These nutritious delights are so amazingly versatile, you can add them up into any and every recipe. Be it a stew, soups, salads, pastas, sauces, casserole meals or baked treats.
Create a healthy homemade treat of huevos rancheros minus the cheese and tortilla, and created instead with salsa, two poached eggs, one cup of black beans and half an avocado. You can make bean burgers or sandwiches for lunch, or a bean salad with chilli vegetables.
Feel free to mix up all the beans in a saucy salad, we urge you try this recipe at once. All you need is half cup each of garbanzo beans, commonly known as chickpeas, red kidney beans and cannellini beans. Dice up some red onions and green bell peppers, and mix them up with the beans. Now, add in a tablespoon of olive oil, a handful of freshly chopped parsley and two tablespoons of red wine vinegar. You can add in any herbs you want to make this recipe for flavourful, and be sure to let it marinate in the fridge before digging in.
Beans aren’t just for side lines, appetizers and salads. You can use them to create succulently delicious stews, soups, snacks, dips, sauces and meals. For a delicious snack, boil some soybeans and shower them with sea salt.
You can also create a scrumptious dip by taking any type of beans, say garbanzo beans, and adding one finely chopped clove of garlic, your favourite spices and a tablespoon of olive oil. Blend all these ingredients, and enjoy a bowl of delicious hummus. Add in some spinach for extra energy and a creamy flavour.
