According to Dr. Gillian McKeith, British nutritionist, author of "You Are What You Eat: A Life-Changing Program," the most important nutrients needed in energy production include: B-complex vitamins, vitamin C, magnesium, zinc, iron , coenzyme Q10. Here is a list of foods that abound in such nutrients that boost energy levels.
Cereals assimilate slowly, ie they release sugar at a slow pace, which is why it gives you a constant level of energy. The same thing does not happen when you eat sugar sweets. They assimilate quickly, there is a sudden increase in blood sugar, followed by a significant decrease. These rapid fluctuations in blood sugar pave the way for diabetes. Instead, whole grains have a protective effect, providing a lot of dietary fiber and the full range of B vitamins needed for energy production. For example, in the morning, instead of milk cereals or pretzels, eat a portion of oatmeal with berries. You will definitely benefit from maximum energy during the morning.
Green vegetables are true reservoirs of vitamins and minerals, antioxidants, dietary fiber, enzymes and other beneficial nutrients. This category includes vegetables with edible green leaves (spinach, arugula, cabbage, salad, endives), but also broccoli, green beans, zucchini, asparagus. Remember that, in order to maintain all its nutritional properties, it is good to eat raw green leaves or as little heat as possible. You can sprinkle them with a little olive oil and lemon juice and you're done – you got a super-healthy and super-tasty salad. All for the price of very few calories. The whole complex of B vitamins, especially folic acid , as well as iron, magnesium, calcium can be found in green vegetables. Broccoli, cabbage and other cruciferous vegetables contain coenzyme Q10, a substance of crucial importance in energy production at the cellular level.
Among the herbs, "parsley is a plant of nutrients," says Dr. Gillian McKeith. Parsley contains large amounts of vitamin B12, more vitamin C than citrus, vitamin A, vitamin K, potassium, iron.
Sprouts from sprouted seeds
All types of vegetable or cereal seeds that have been germinated are full of energy. Through germination, the nutritional capacity of the seeds increases. "They are life-giving foods that help strengthen, revitalize and regenerate the body," says Dr. McKeith. Plant germs and shoots contain high concentrations of antioxidants, minerals, proteins, enzymes and fiber. You can add wheat, barley, oats, beans, peas, lentils, broccoli, radishes, etc. to salads.
Flax seeds contain large amounts of omega 3 and omega 6 essential fatty acids, in perfectly balanced amounts. These fatty acids are involved in producing energy and fighting inflammation. Consumed in healthy combinations – with yogurt or sprinkled in salads – flax seeds come with detoxifying and antitumor properties, especially against cancers of the digestive tract, such as colon cancer .
For times when you need a boost of energy, a handful of sunflower seeds might be just what you need. It is important to eat them without salt. Sunflower seeds are full of magnesium, zinc, iron, copper, B vitamins, vitamin E, essential fatty acids, vegetable proteins.
"Seaweeds or algae are the most important digestible source of minerals, as well as a reservoir of B vitamins, energy generators," says Dr. McKeith. Get used to eating them in salads, soups, with vegetables.
Almonds are very rich in magnesium, potassium, essential fatty acids, vitamin E, B vitamins – a real cocktail full of energy. Compared to other oily fruits, almonds are among the richest in nutrients. They are ideal as snacks between meals, but you should not exceed a portion of 20-30 grams, because they are quite high in calories and can lead to weight gain.
Peaches are some of the most energizing fruits. You can convince yourself by enjoying a fragrant and juicy peach when you feel the energy on the ground. You will see that immediately after that you will instantly revive. This is due to the perfect balance between minerals (especially magnesium and potassium) and vitamins. Peaches also help eliminate toxins from the body and are highly recommended in weight loss programs. They have a high water content and a mild laxative effect.
White, black, red or pink, sweeter or less sweet, grapes bring undeniable benefits to the body due to the high content of magnesium, B vitamins, and vitamin C in combination with resveratrol – a famous antioxidant in the fight against aging. Consumption of grapes helps to protect the heart, blood vessels, nervous system, the proper functioning of the muscular system and maintaining the beauty of the skin.
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