Before lunch we fight hunger, and after lunch we fight sleep. And all this time we drink cup after cup of coffee. But how useful is such a struggle for the body and what really needs to be done to defeat fatigue? Let's figure it out.
Understand that fatigue cannot be simply ignored. This is not a slight discomfort - this is an alarming bell about serious health problems. And chronic fatigue not only prevents you from doing your daily chores, but also completely reduces the quality of life. Have you noticed how your life began to turn into a vicious circle of “work-home-work”? And in the evenings there is neither the strength, nor the desire, nor even the mood to do something for the soul?
If what you eat does not energize you, then such nutrition can hardly be called complete. Therefore, choose foods rich in vitamins and other beneficial substances, which at the same time do not create a feeling of heaviness in the stomach.
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13 foods for energy and vitality
We have compiled a list of 13 "invigorating" foods for you. Learn and use.
Chicken breast for strength and energy
Chicken breast is not in vain included in the diet of any diet for losing weight. It is a source of high quality animal protein. And besides, the chicken breast is rich in vitamins and nutrients, does not create a feeling of heaviness in the stomach and energizes for a long time, eliminating all signs of fatigue.
Blueberries for vitality and immunity
Blueberries are, one might say, medicinal product. It contains many useful vitamins and microelements that can not only relieve fatigue, but even strengthen the immune system and stimulate blood circulation. It is enough to eat a small handful of blueberries to feel a surge of strength and feel much better.
Spinach for energy and calmness
Spinach is a real treasure useful substances. If you eat spinach, you can not only overcome weakness, but also calm nervous system. If only for this reason, it is worth adding spinach to your diet. And, in addition, spinach normalizes the work of the stomach and strengthens the immune system.
Pomegranate for energy and immunity
It is enough to eat only half of this exotic fruit to feel a surge of strength. The composition of the pomegranate includes a great many valuable trace elements that help the body make up for the lack of energy. At the same time, pomegranate helps to cope with viruses and normalizes the functioning of the heart and blood vessels.
An easy way to cheer up. It will be enough to eat just a couple of kernels. Nuts are rich in vitamin E (and this is neither more nor less - a natural antioxidant). Daily consumption of nuts will help the body fight viruses better, normalize the functioning of the body as a whole, and even have a rejuvenating effect. Which nuts to eat does not matter. Any nuts to one degree or another saturate the body with useful substances. Therefore, buy those nuts that you like best.
Beans against fatigue and toxins
Beans should be added to your regular menu if you complain of chronic fatigue. Do not underestimate legumes, completely excluding them from your diet. The same beans can remove toxins from the body and improve the functioning of the gastrointestinal tract. Vitamin B1, which is part of it, stimulates the production of energy in the body.
Mackerel for energy and vitality
A person feels much more cheerful and full of strength and desire for accomplishments when the cells cope with their main task - saturating the body with oxygen. And in order to stimulate the production of "cells-transporters" of oxygen, the body needs vitamin B12. It is precisely because of its lack that a person feels lethargy, weakness and fatigue. This vitamin is rich in fish and mackerel in particular. Fish is able to charge the body with energy and saturate it with useful substances.
Grapefruit for immunity and energy
Grapefruit is a low-calorie product included in the diet of many diets. But its value lies not only in its low calorie content and fat-burning properties. Grapefruit is also rich in vitamin C, which is able to fight infections and viruses, strengthen the immune system, and also replenish energy deficiency in the body.
Salmon for vitality and mental activity
Salmon is a source of protein and fatty acids. This product strengthens the heart and blood vessels, improves metabolism, and, in addition, stimulates the brain, helps get rid of depression and energize the body.
Avocado against fatigue and metabolic problems
People who have added this wonderful fruit to their diet note that their metabolic processes have normalized. And indeed it is. The health benefits of avocados have been known for a long time. Nutritionists do not call avocados one of the most valuable foods in nature for nothing. This fruit not only improves metabolism, but also normalizes the level of fat in the blood, and also reduces fatigue. This is all due to the high content of folic and alpha-linolenic acid, fiber, healthy fats and other useful elements in it, which are so necessary for the human body.
Turkey for vivacity and concentration
Turkey is recommended for everyone who monitors their health. Turkey meat does not contain harmful fats, but it is rich in quickly digestible protein. The composition of the turkey also includes the amino acid tyrosine, which helps increase concentration and generally improves brain function. And the B vitamins, which are also part of the turkey, increase energy reserves in the body and even help overcome insomnia.
We even dedicated the benefits of turkey - I recommend that you read it.
Lentils are rich in selenium. This substance is rightly considered a natural mood regulator. Lack of selenium causes depression and lack of energy, which lentils are able to fill. In addition, lentils are a real storehouse of folic acid, protein, fiber and many other useful trace elements that can normalize the functioning of the gastrointestinal tract and replenish energy.
Cabbage for strength and energy
Cabbage is good for health absolutely in any of its forms, whether fresh, sauerkraut or stewed. Cabbage is rich in proteins, fiber, flavonoids and other useful trace elements that have an antioxidant effect on the body and can energize it for a long time.
Caffeine is a well-known stimulant. We are used to drinking coffee when we need to quickly cheer up and focus on some work. Remember how often you drink cup after cup of an invigorating drink, sitting over a bored report.
Often we completely lose count of the coffee we drink. But no one thinks about the consequences. How often can you really drink caffeine?
Indeed, caffeine increases the level of neurotransmitters in the body that are responsible for concentration, memory, alertness, and even mood. It's no secret that caffeine relieves fatigue. And regular intake of an invigorating drink normalizes metabolism.
But do not forget all the same that coffee is useful only in moderation. And here keyword- moderate. Excessive caffeine consumption is fraught with cardiovascular diseases, and, in addition, causes trembling in the hands, provokes insomnia and even unreasonable anxiety.
Coffee is also addictive.
Try to remember how many cups of an invigorating drink you drink a day while sitting at a computer in the office. Does not work? This is the first call. As soon as coffee has become a habit, its deficiency in the body already begins to provoke malaise and weakness - in other words, an withdrawal syndrome is developed.
If you notice a chronic lack of energy behind you, this is not a reason to drink coffee. For starters, try to reconsider your diet and lifestyle. Eat foods from the list above more often, go out for a walk in the fresh air, provide yourself with vivid emotions. A good massage will also help you relax. Sleep is no less important in this matter - it needs to be given at least eight hours a day for a full reboot.
How to choose which energy product to include in your diet?
But this question is rather complicated. The point is that the different organisms- different needs. Different people for energy and vigor it is better to use different foods.
But this is a simple example - almost every person knows for sure whether he is a man or a woman. And in the subtleties, which can be no less important, general advice does not work - here recommendations should be given, focusing on a specific person.
In this regard, residents of St. Petersburg and Gatchina are lucky - because this is where the SweetFit Smart Nutrition Club is located, this is where you can get personal recommendations from our experts.
As for the residents of St. Petersburg and Gatchina, use the call order form just below to arrange a free personal consultation with our experts.
which help to avoid them. She gives a list of products to maintain strength, and also tells you whether to drink juices for weight loss and coffee for fatigue.
You've probably heard the term "superfood". It is often applied to brown rice, spinach, yogurt, tomatoes, and other healthy foods; but have you ever wondered what makes a product a superfood?
It's not about taste, although taste matters. The bottom line is efficiency: superfoods are not only higher in their nutritional value, they also have other properties - support, reduce inflammation in the body, stimulate the brain, increase energy, endurance and prolong life. What more could you ask for from a simple meal!
But let's get down to earth: no product is "great" if it doesn't taste good: you just don't want to eat it. With that in mind, I've come up with a list of ten energy-boosting superfoods that everyone should eat regularly.
10 superfoods for fatigue
Oats. This is perhaps the most perfect superfood because it is rich in fiber, protein, potassium, magnesium and other minerals. Oats are best eaten for breakfast because the fiber they contain is slowly digested, which keeps blood sugar levels stable throughout the day. Large studies have shown that oats lower cholesterol, which is why it is considered good for heart health.
If you're not a fan of oatmeal (I'm sorry, I'm indifferent to it), you can add cereal to cold breakfast cereals or yogurt, add it to turkey rolls, salads, or even stews for a nutritional boost.
Quinoa. These gluten-free grains contain more protein than any other grain. Quinoa is so rich in amino acids (eg, lysine, cysteine, methionine) that it is considered a complete protein (usually found only in animal products). The amino acids in quinoa help with muscle recovery after a workout, while the folic acid, magnesium, and phosphorus keep the body strong.
Blueberry. In addition to being loaded with powerful antioxidants and energizing carbohydrates, blueberries contain vitamins A and C, folic acid, potassium, magnesium, and fiber. According to research, they, along with blueberry phytochemicals (beneficial compounds that provide plants with pigment), boost immunity and reduce symptoms of depression by stopping the accumulation of free radicals. That helps the body and psyche to recover faster from stress and cellular injury.
Salmon. Packed with anti-inflammatory omega-3 fatty acids (particularly docosahexaenoic acid or DHA and eicosapentaenoic acid or EPA) that promote heart health and is an excellent source of protein. The American Heart Association recommends eating fatty fish (such as salmon) at least twice a week.
Regular consumption of fish and omega-3 fatty acids has been shown to reduce symptoms of depression and improve cognitive function. The energy-boosting effect of salmon is due to improved metabolism, including more efficient use of oxygen in the body during exercise.
Avocado. A source of healthy fats, avocados are loaded with fiber, potassium, vitamins A and E, and folic acid. It is a good source of an omega-3 fatty acid called alpha-linolenic acid. It positively affects the metabolic aspects that underlie heart activity, in particular blood fat levels and inflammatory markers (such as homocysteine, which often rises with fatigue, resulting in diseases such as diabetes, arthritis, and chronic fatigue).
Turkey. It is not only a low fat product and a good source of protein. Turkey contains the amino acid tyrosine, which raises levels of dopamine and norepinephrine, brain chemicals that improve your focus and concentration. (Don't worry if eating turkey meat will make you sleepy because of its tryptophan content: it has no more of this amino acid than chicken or fish.) It also contains vitamins B6 and B12, which alleviate insomnia and depression and increase energy reserves.
Goji berries. They have been used in Chinese medicine for 5000 years to stimulate energy and mental activity, as well as reduce stress. Goji berries are said to improve blood flow, allowing the energizing oxygen to flow more freely throughout the body. These bright orange-red berries are a concentrated source of antioxidants; they are eaten raw, made into a decoction, or dried like raisins.
Almond. Packed with protein and fiber, these nuts also contain calcium, potassium, phosphorus, and vitamin E. In addition, they are a rich source of magnesium, which plays a key role in converting sugar into energy. Lack of magnesium in the body can rob you of energy and cause sleep problems and leg cramps.
Lentils. This plant from the legume family is a powerful source of lean protein, fiber, iron, potassium, zinc, and folic acid. Lentils are rich in selenium, a natural mood regulator: studies have shown that a lack of selenium leads to a bad mood and lowers energy reserves. The fiber in these miniature legumes stabilizes blood sugar levels.
Cabbage. It is rich in vitamins C and A, calcium, iron and potassium, and in addition, it is an excellent source of protein and fiber - being very low in calories. In addition, cabbage is high in flavonoids, phytochemicals with antioxidant properties.
When it comes to nutrition, there is no single approach that maximizes energy for everyone, so you will have to find your own golden formula that is effective for you. It may take some trial and error, but if you try to choose foods that are really healthy, combine nutrients correctly, and stick to a consistent eating pattern, you will quickly find the best sources of food energy that will “refuel” your body with quality fuel and will delight your taste buds at the same time.
Coffee: to drink or not to drink? Pros and cons of caffeine
When you're dead tired, caffeine can be an instant antidote, cheering you up and helping you focus in crucial moments. Caffeine, a mild central stimulant, also increases heart rate, relaxes smooth muscles, increases gastric secretion, and has a diuretic effect.
The positive effects of caffeine are manifested in an increase in the level of neurotransmitters such as norepinephrine, acetylcholine, dopamine, adrenaline and glutamate, which in turn positively affect alertness, concentration, mood and memory, reducing fatigue. In addition, caffeine may cause a slight increase in metabolic rate, and regular use of caffeine reduces the risk of Parkinson's disease and type 2 diabetes.
But in too much caffeine becomes an energy-draining substance. It can increase blood pressure and cortisol secretion, cause tremors in the hands and anxiety, and help delay falling asleep. Plus, if you're addicted to caffeine (which can develop from coffee, energy drinks, and energy bars, as well as "natural" diet pills), the constant ups and downs in its stimulant effects are often accompanied by mild dehydration and withdrawal symptoms—not a great combination.
This can lead to serious problems with energy balance in the body. Believe me, I have experienced them myself! In my second year of medical school, when I drank a pot of coffee a day, I developed such an immunity to caffeine that within an hour or two of taking my next drink, I began to experience withdrawal symptoms, including fatigue, difficulty concentrating, and headaches.
The boost of energy you get from a cup of coffee is not real energy. This is the action of caffeine, a drug, and it is short-lived. When the effect of caffeine wears off and your body realizes that it does not have a source of real energy, you probably feel exhausted and possibly hungry.
At this point, you probably decide that you need more caffeine, or prefer to eat, but end up overeating because you are in a state of energy depletion. In any case, the unhealthy cycle, which can lead to further energy drain, begins again.
The lesson is: use caffeine wisely and pay attention to the total amount of caffeine in your diet. For many women, a cup of coffee in the morning is enough, and during the day - only occasionally as a stimulant that temporarily increases concentration before an important meeting or long-distance trip.
If you find yourself needing extra stimulants during the day, it's time to consider other ways to increase your energy stores: go for a walk, or take a short nap, or breathe in a stimulating scent like peppermint, or spritz on your face. cold water. An extra dose of caffeine is not an option.
Freshly squeezed juices: to drink or not to drink? The benefits and harms of juices
Unlike many doctors, I am not a strict opponent of the juice diet. But it is very important not to go to extremes and be aware of the good and bad of such diets. Here's the basics: such a diet involves limiting the diet exclusively to fresh fruit and vegetable juices, as well as water for several days or longer. Proponents of juice fasting claim that it cleanses the body, helps to lose weight, and also serves as a preventive measure for almost all diseases - from the common cold to autoimmune diseases and various forms of cancer.
Over the years I have taken a number of different juice courses. I had the best impressions from a short (two-three days) course of vegetable juices. (Who would have thought that I could gobble up that many kilos of cabbage?!) During the fast and for about a week afterwards, I experienced less cravings for fatty and salty foods (suddenly potatoes seemed much less appetizing and cheeseburgers looked like food for dogs). In addition, I began to sleep better and feel a little more alert, as if I had increased the dose of vitamins by 4000% (although this is not the case).
But there are also disadvantages. For some people, juice fasting or cleansing is contraindicated. Patients can experience high blood sugar levels from large amounts of fruit juices, and those with kidney disease can suffer from potentially life-threatening electrolyte imbalances. Juice diets will not help you lose weight or stop weight gain if you still managed to get rid of a couple of kilograms. And there is no scientific evidence that "detoxification" helps prevent any disease; in fact, our liver, kidneys and intestines cleanse the body naturally on a daily basis.
If you want to try the juice diet, avoid extreme options and don't go on any of them for more than three or four days. Juice fresh fruits and vegetables yourself, or buy freshly made juices that haven't been pasteurized. Of course, pasteurization kills potentially harmful bacteria, but it also kills beneficial microorganisms and reduces the content of some vitamins and minerals. To get the most out of a juice diet, drink only freshly squeezed juices.
Comment on the article "10 products that give energy. Proper nutrition against fatigue"
Very useful article, thanks to the author!
Also, I can give advice to add more greens, walnuts, drink grape juice to your diet ... You can talk a lot, but all these events should become a system.
There are very good recipe with chronic fatigue syndrome.
Take a glass of peeled walnuts, the same amount of honey and lemon. Grind walnut kernels and lemon, pour liquid honey, store in the refrigerator. Take 1 tbsp. spoon 3 times a day for 2 weeks.
Also, an old recipe gives a good effect: 200 ml of milk, 1 tbsp. a spoonful of honey and 0.5 tbsp. spoons of dry chamomile inflorescences. Pour chamomile with milk and bring to a boil, dissolve honey, strain, drink before going to bed.
All happiness and positive attitude!
Total 1 message .
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Everything you eat directly affects the health of your body and your condition every day. The foods you eat can give you a boost of energy for the whole day, but they can also deprive you of it. In order for vigor in your body to be constant, you need to figure out which foods are good for health and increase vigor, and which should be discarded.
What is good to eat?
To begin with, you should find out which foods have a positive effect on your alertness. Of course, it is not recommended to overeat them. But adding them to your diet is still worth it. Useful products include:
- Oatmeal. Oats are one of the healthiest carbs you can find. It is recommended to eat oatmeal for breakfast daily. I recommend reading the article. You can add to it, for example, cinnamon for aroma and taste. After porridge, if the feeling of hunger is still present, you can eat an apple, as advised above;
Nuts. Scientists have long been able to prove the benefits of eating nuts daily. Their beneficial effect is to reduce the risk of coronary heart disease. The reason for this is the antioxidant ubiquinone-coenzyme Q10. It is quite a lot of it in nuts. With its help, you can “cleanse” the blood, getting rid of unnecessary cholesterol in it. In addition, there are a lot of vitamins in nuts, among them B vitamins, as well as vitamin E. They not only have a beneficial effect on the human body, but also on its skin. Nuts are also known for their good effect on the brain, helping it to function normally. They are also a great option for a snack. They are easy to carry and can be eaten anywhere as soon as you feel hungry;
Natural chocolate. And natural in this case is the key word. In particular, it is useful for sweet tooth. After all, this is much more useful than various cakes and other sweet desserts. This product does not contain refined starch, which destroys vitamins and deprives the body of energy. Natural dark chocolate contains many beneficial antioxidants. However, the product contains sugar, which is why it is recommended to eat no more than 50 g per day;
Apples. Rich in vitamins, beneficial minerals and antioxidants that can saturate the body with the energy it needs. Eat at least one apple a day, and you will notice how your strength has increased and you have become more cheerful. For example, you can eat an apple in the morning;
Bananas. Everyone who tries to eat right has long been aware of the beneficial properties of a banana. It is rich in potassium, which helps a person to normalize blood pressure and keep it in a normal state. Bananas also have a beneficial effect on the cardiac activity of the body as a whole. It is also a good snack option, it is convenient to take it with you;
Red pepper. The product is rich in vitamins A and C, which have a positive effect on appearance your skin. Sweet peppers also contain lycopene, which is used to prevent cancer;
Pumpkin seeds. A real storehouse of vitamins. Pumpkin seeds rich in magnesium, calcium, iron, are good for health. If you need a boost of energy, be sure to snack on pumpkin seeds. They will quickly improve your performance level. In addition, pumpkin seeds are much lighter than nuts. It is enough to use less than half a cup of these seeds and the work will immediately go faster and easier;
Carrot. Many people know that carrots are very good for vision. In addition, it is also useful as a snack. It will easily satisfy your hunger, while this snack will be correct and beneficial for the body. Carrot juice helps to strengthen the nervous system, and also improves mood and energy. Therefore, if you do not want to crunch it, just make juice from it;
Soup-puree from vegetables. Of course, this is not really a product, this is a dish. However, it can give you a huge charge of vivacity and good mood for the whole day. Besides vegetable soup is a great option to combine all the healthy vegetables and eat them all at once. It is especially useful to eat such a soup in cold damp weather;
Water with lemon. The benefits of water with lemon are also known to everyone who tries to adhere to a healthy diet. No wonder it is advised to drink water with lemon in the morning. After all, this way you can fill your body with energy and vigor. Water has a positive effect on the functioning of the body, lemon is rich in vitamins and saturates the human body with them. It is better to drink such water in small sips, and only after that proceed to breakfast;
Watermelon. Great summer snack option. It contains lycopene, which has already been noted above as an excellent prevention for cancer. It is better to eat the product on an empty stomach. Watermelon is a low-fat fruit, thanks to which it is quickly digested and also quickly absorbed. In return, you get energy and vivacity, you feel a surge of strength;
Green salad. It contains many vitamins and minerals that contribute to its rapid digestion. That is why after a snack green salad you will feel energized. You can add a small amount of lemon sauce to it;
A pineapple. Also, this product is digested quickly and is great for a snack. However, it is recommended to use it not only on an empty stomach, but also not to combine with other products;
Blueberry. Another useful and tasty product. In addition to the fact that blueberries give vivacity, it also helps to increase brain activity. It is best to use them before some important day when you need to fully gather and concentrate;
Dried figs. It is able to relieve overwork and energize a person. In addition, it perfectly helps to purify the blood and remove various toxins and harmful substances from the body. However, you should not get too carried away eating figs. It contains a lot of sugar, which is harmful to health. Therefore, it is better to limit the use of the product to a few things. Products that take energy
In addition to the fact that there are foods that increase energy and relieve fatigue, there are also foods that, on the contrary, lead to overwork and lethargy. To avoid this condition, you should exclude these foods from your diet or seduce their use to a minimum. The thing is that such food can contain a large amount of toxins, or be digested too slowly, which negatively affects the body. These include:
- Red meat. This includes pork, veal and beef. It is better to completely exclude this meat from the diet. However, for many, this will be quite problematic. Therefore, you should at least minimize the use of these products;
- Fermented and old foods. For example, sour and aged cheeses, pickled products, smoked products, etc. The thing is that all the listed products underwent long-term processing, as a result of which, everything useful that was originally contained was killed in them. When they are used, your body does not receive any useful substances, on the contrary, it loses vigor;
- Potatoes, as well as other root crops. Only carrots don't belong to them, oh useful properties which was indicated above and beets. The thing is that it is believed that products that ripen underground carry less energy than those that are open to the sun and grow above the ground;
- Alcoholic drinks, refined sugar, coffee. The thing is that these products contribute to sharp increase vivacity, which is quickly followed by its sharp decline. That is, at first a person feels a surge of strength, and then the strongest fatigue suddenly appears. Coffee is recommended to drink no more than one cup a day.
- Quit smoking- this infection also takes away strength from the body.
You should also exclude food with chemical additives and GMOs from the diet, because they negatively affect human health in general and do not saturate with the necessary vitamins. Of course, it is not easy to give up these products completely. If you cannot do this, then at least try to reduce their use to a minimum.
If you began to notice how cheerfulness and energy leave you, when the day has not yet begun, time drags on, and all actions are given to you with great difficulty, first of all, you should review your diet.
First, reduce the number of foods that take away your vitality and do not saturate with anything useful, then replace them with the right and tasty products that give vigor. Start using them in the morning, continue during lunch and do not forget about snacks.
Soon you will notice that your energy is enough for the whole day.
Surely every person has heard about the need to eat right and eat healthy food, but not everyone fully understands the benefits of a particular product and how it can affect the body. But most of the products for vivacity and energy are available and deprived of attention, or not included in the daily diet at all.
How food affects energy
As you know, food is a source of human vital energy, it gives strength to perform daily activities, affects our emotional state and health. Thanks to vitamins and minerals in some products, it can significantly improve well-being or substances contained in others, on the contrary, adversely affect health.
The unit of measure for energy from food is called a calorie. Each gram of protein or carbohydrate contains approximately 4 kcal, in fat this figure is 9 kcal. The main products that give energy and vigor are sugar and fat, they are processed into the simplest carbohydrates, and then synthesized into energy.
To feel energetic, you need to enrich your diet with simple and complex carbohydrates, supplement with proteins, vitamins, minerals and maintain water balance. Among other things, it is very important to be in the air more often, so the brain is saturated with oxygen and produces the hormones serotonin and dopamine, which, in turn, are responsible for a good mood.
Other Factors Affecting Energy
In addition to nutrition, for vivacity and energy, there are other nuances in human life. Each of us requires a certain amount of energy, its volume is determined by the following factors:
Age. The older a person becomes, the more energy he requires and expends.
Gender affiliation. As a rule, men need many times more energy. Active lifestyle, physical labor activity Sports activities take a huge amount of energy.
Emotional and mental stress. It is a mistake to think that only physical activities take energy. Probably everyone is familiar with the feeling of impotence due to emotional stress or fatigue after mental stress, all because a lot of useful trace elements are spent on brain activity and stabilization of the nervous system.
Lack of rest. In the absence of healthy sleep or normal rest, the body is constantly under stress and spends energy on its recovery.
Minerals and vitamins
Trace elements play an important role in our body and are responsible for both the internal state and the external state. Each of them has its own importance in the coordinated work of the body.
Food for vitality and energy includes:
Complex carbohydrates, including glucose, are directly related to the normal functioning of the brain, as well as the entire nervous system.
Fiber - cleanses the body of toxins and toxins, is responsible for the feeling of satiety, regulates blood sugar levels.
Magnesium is involved in most of the biochemical reactions that occur in the body.
Iron - is responsible for the level of hemoglobin in the blood, prevents the occurrence of an increased feeling of fatigue.
Selenium is an important trace element, it is also an antioxidant, helps to maintain the necessary energy supply and maintains psychological condition person.
Thiamine is also known as the “energy vitamin” or vitamin B1. Involved in energy metabolism and contributes to the normal fermentation of carbohydrates.
Pyridoxine is also vitamin B6. Promotes the synthesis of hemoglobin and the formation of red blood cells. Stabilizes the nervous system.
Vitamin B8 - is a powerful antidepressant, is involved in the process of fat metabolism.
Biotin - also known as vitamin B7, is involved in metabolism and synthesizing enzymes necessary for carbohydrate processes.
Vitamin A is a strong antioxidant that supports the normal functioning of the body and contributes to its recovery after physical activity.
Vitamin E - is responsible for the appearance of hair and skin, stimulates the restoration of mitochondria (the energy nucleus of cells).
Top 10 "invigorating" products
Below are products that energize for the whole day and have a beneficial effect on the functioning of the whole organism.
Answering the question, what kind of food gives maximum energy and vitality, consider the list of the most popular products:
Oatmeal, muesli. Products rich in both simple and complex carbohydrates, magnesium, phosphorus, vitamin B1, all of which are involved in intercellular metabolism. It gives a powerful surge of energy, is quickly absorbed and therefore acts for a short time. Oatmeal or muesli is better to eat with a piece of butter, add nuts and dried fruits.
Dried fruits. Fructose in dried fruits refers to simple carbohydrates and is absorbed within 10 minutes, fiber promotes metabolism and improves bowel function. Regular consumption of dried fruits has a beneficial effect on the functioning of the cardiovascular system. Among the most energetically useful are: dried apricots, dried bananas, pears.
Eggs. Chicken eggs rich in protein, but in quail its amount is almost 3 times more. The simple fats contained in this product are quickly absorbed and energized for the whole day, and choline, or more simply vitamin B4, improves brain activity. Quail eggs can be eaten raw or boiled, but from chicken maximum benefit, if you eat them in a boiled state.
Honey included in the list of food for energy and vigor, is considered the most useful product for the brain. It contains a high concentration of carbohydrates, minerals, sucrose and vitamins. It is scientifically proven that honey improves blood composition and memory, promotes concentration. Doctors and nutritionists recommend completely abandoning sugar and replacing it with honey. It should be noted that at temperatures above 65 ° C, it loses almost all of its healing properties.
Coffee. Experts still have not come to a consensus whether this product is harmful or not. One thing is absolutely certain - caffeine acts as an encouraging and stimulating agent, in addition, it improves memory. When abused caffeine is addictive and other products that are beneficial to the body cease to act on it properly.
Fruits and vegetables. Absolutely all vegetables and fruits contain fiber to a greater or lesser extent. It, in turn, provides the body with energy, improves digestion, cleanses the intestines of toxins. In addition, fruits and vegetables are included in most weight loss programs, included in postoperative diets - all thanks to their easy digestibility and benefits.
Fruit yogurt. L Actobacteria in the composition of yogurt normalize the intestinal microflora, fruits and a minimum amount of sugar charge with the necessary energy. Having a bite of yogurt, the feeling of hunger is dulled, while the body receives its charge of vivacity. If you eat it every day, the work of the gastrointestinal tract is normalized.
Mackerel- a storehouse of vitamin B12 and omega-3 fatty acids necessary for the brain. Thanks to these elements, the brain produces the hormones of "joy" - dopamine and serotonin. In addition, mackerel is rich in minerals, proteins and healthy fats. It is a natural energy stimulator without harm, with benefits for the body.
beans. The entire legume family has a composition rich in proteins and complex carbohydrates. A salad of fresh vegetables with green peas or beans with greens can be a good alternative to oatmeal for breakfast, moreover, beans fill us with energy for the whole day.
nuts- a nutritious product containing a lot of useful vitamins, minerals, fatty acids, proteins and carbohydrates. Their benefits: improved brain and heart function, accelerated metabolism, normalization of the nervous system and the whole organism. It is recommended to eat nuts with honey, add to salads, porridge, cottage cheese desserts, and so on.
Other energy sources
There are also other products that give energy and vigor and strength:
Chocolate. It should be clarified that we are talking about dark chocolate with a high content of cocoa beans, it is he who stimulates the brain, prevents neurosis, restores the body's defenses, strengthens blood vessels. Recommended as a prophylactic against varicose veins, smokers and people working in difficult conditions.
Spinach, or as it is often called the "king of herbs", is extremely beneficial for health. With regular use, it contributes to stress resistance, improves performance, prevents the occurrence of eye diseases, and normalizes bowel function.
Cabbage. Regardless of the type of cabbage, it has a beneficial effect on the metabolism in the body, has a slight pain reliever and anti-inflammatory action. It consists of: iron, folic acid, zinc, B vitamins, phosphorus.
Water. Of course, water cannot be a source of energy, but everyone knows that a person is about 70% water. When the water balance is disturbed, a feeling of exhaustion appears. Water is a kind of conductor of nutrients entering the body, it also removes harmful substances from it.
Seafood for the energy and vitality of the body - this is a food valuable in useful microelements, protein, iodine, phosphorus, magnesium and selenium. The protein contained in the composition of marine products is better and easier to digest than meat. Iodine is indispensable for the functioning of the thyroid gland and the whole endocrine system, magnesium strengthens the nervous system, phosphorus is good for the brain. Among other things, seafood has a low calorie content and is suitable for people who want to lose weight.
How often should you eat?
It should be noted right away that it is not necessary to bring to fanaticism and eat only these products, this can cause an allergic reaction with a characteristic her symptoms, indigestion and other intestinal disorders.
To understand how to eat for vitality and energy, you need to make a varied diet based on the following principles:
breakfast- the most satisfying and nutritious with a high content of simple carbohydrates, after such food a person quickly gets a portion of energy and charge for the whole day;
dinner should consist of hearty, but not fatty foods;
dinner- can be simple without frills, it is good if complex carbohydrates are included in it.
The last meal should be no later than 3 hours before going to bed, otherwise heartburn, insomnia, unnecessary body fat, morning feeling of lethargy and lack of sleep, and even the most healthy breakfast won't fix the situation. 
Folk remedies
Among the people, you can hear reviews about separate nutrition for vivacity energy. Many diets teach people to count calories and divide the daily ration into several frequent meals. Those who want to lose weight have long appreciated this method and note the positive dynamics of their health status.
In addition to products that give energy and vigor to the body, you can raise your tone and get a boost of vigor with the help of proven folk remedies:
Essential oils. Depending on the composition, this or that oil has a special effect on a person: some have a relaxing effect, others soothe, others energize. Citrus and rosemary oils are most suitable for this. It is recommended to add a few drops of essential oils while taking a bath or as an aromatherapy treatment.
Bran infusion- This is one of the most effective energy infusions. For its preparation in 1 liter drinking water add a glass of bran and boil for an hour over medium heat, then filter and drink 0.5 cup 3 times a day. The course of admission is 2 weeks. The tool not only relieves the feeling of chronic fatigue, but also removes toxins.
Kissel from wild rose. Due to the high content of vitamin C, the drink boosts immunity, gives strength and improves overall health. Recipe: 2 tbsp. spoons of crushed rose hips are poured with 2 cups of boiling water, wrapped and allowed to brew. They drink jelly in the morning, if desired, you can add a little honey.
Food before workout
The nutrition of athletes is significantly different from the usual diet. It mainly consists of an increased amount of carbohydrates, which provide energy for exercise and proteins, which increase the volume. muscle mass.
Boiled turkey with scrambled eggs;
-baked chicken breast;
-oatmeal;
- cottage cheese with berries and fruits;
- cabbage casserole with chicken.
Supplement to food can be protein shakes and bars, milk drinks. Due to their special composition, they give strength and tune the body and brain to an active physical activity.
Coffee: to drink or not to drink?
Foods that give energy and vigor also include coffee and drinks containing caffeine. When a person is exhausted and tired, a cup of strong coffee has an instant stimulating effect. Caffeine increases heart rate, has a diuretic effect, increases efficiency, improves concentration and memory, and promotes good metabolism. Studies have shown that daily coffee consumption is the prevention of diabetes and Parkinson's disease.
Caffeine addiction has the opposite effect: anxiety, insomnia, trembling in the body, dehydration, hypertension. It is important to understand that caffeine in tablets, drinks and other products provides an artificial boost of energy and its effect is short-lived.
You need to drink coffee in moderation - just one cup in the morning is enough to get a boost of energy, or drink it before an important meeting in order to improve concentration and attention.
Foods that make you feel tired
Unfortunately, most modern foods harm the body in one way or another. Some of them take away energy and exacerbate the feeling of fatigue.
By mistake, some people consume such products for vivacity and energy:
Fat meat;
- pasteurized products;
-sugar;
-artificial additives;
- alcoholic products;
-salty, fried and spicy food.
It is quite natural that to give up all your loved ones in one day and, nevertheless, harmful products impossible. It is necessary to start eating the right foods for vigor and energy gradually. You can replace some products with more useful ones, cook food in a different way, start using healthy plant analogues instead of non-natural additives. After a few weeks, the results will make themselves felt: the state of health will improve significantly, physical form and, of course, the look.
