Monday, April 7, 2014

12 Foods Recommended For High Energy

Today is World Health Day. This annual celebration is also the founding anniversary of the World Health Organization (WHO). WHO held their First World Health Assembly in April 7, 1948 wherein it was decided that April 7th will be the World Health Day celebration and this took effect in 1950. 

In line with the celebration of the World Health Day, we are posting 12 healthy and highly recommended foods that will give you energy. These foods are highly recommended which are also experience-based, it changed my daily metabolism which also has an effect on my personal energy level and daily moods. Personally, some of these foods, I mixed in the morning for my daily dose of smoothie which makes me full until lunch time.

  • Almonds - Rich in protein and magnesium. Almonds also contains healthy fats which are monounsaturates like in olive oil, as well as some omega 3s, fiber, protein, vitamins, minerals, and antioxidants. Only an ounce of almonds which are roughly 20 pieces contains more than 40 percent of the daily needed value of vitamin E which is an antioxidant that supports the immune system by neutralizing free radicals.
  • Apples - Contains Quercetin which helps metabolism that increases endurance. Apples are high in all of the essential vitamins and nutrients and also keeps us full because of the high amount of fibers.
  • Bananas - Full of carbohydrates that can keep us going just as well as sports drinks can but with much less inflammatory sugars. It also contains vitamin B6 that converts carbohydrates into energy. Potassiums in bananas helps a lot to boost our energy and it also helps prevent muscle cramps. Personally proven especially during long runs.
  • Beans - Good source of fiber and low in sugar which prevents insulin in the bloodstream from spiking and causing hunger. Beans are comparable to meat when it comes to calories but are really high in terms of fiber and water content, two ingredients that make you feel fuller, faster. Adding beans to your diet helps cut calories without feeling deprived. If meat is digested fairly quickly, beans are digested slowly, keeping you satisfied longer. Beans have phytochemicals, something else that meat lacks, which are compounds found only in plants (phyto is Greek for "plant"). Beans are also high in antioxidants which are a class of phytochemicals that incapacitate cell-damaging free radicals in the body.
  • Chia - Technically, seeds, which provides a great supply of soluble fiber or dietary fiber which creates a viscous gel in your gastrointestinal tract and also makes you full and satisfied for a long time (or until lunch time) and provides an energy time-release effect, stabilizing your blood sugar and keeping your energy levels even during intense workout training. 
  • Eggs - Contains the highest complete form of protein and also all the essential amino acids that the body needs to rebuild muscles. It also helps prevent food cravings. They also provide a rich supply of brain-boosting choline which is a precursor for the neurotransmitter acetylcholine and are considered the ”perfect” protein because of their amino acid profile and high biological value. The egg yolk provides vitamin A and zinc that maintains immune function and tissue growth. Also taken during long runs if it is provided in the water station of the run.
  • Honey - Honey is the only natural food that contains every life sustaining substance. It also increases and replenishes energy levels rapidly and relieves fatigue. This is especially proven personally during ultramarathons.
  • Oats - High in protein and soluble fiber which lowers cholesterol and makes you fuller longer. Oats boosts the production of serotonin in the brain which helps us combat stress and enhance learning and memory function. Personally, I prefer to use rolled oats in the morning.
  • Salmon - Rich in Omega-3 fatty acids that protects against depression and is also good for maintaining a health heart. Omega-3 also decreases the risk of heart disease, various cancers, inflammation and body fat. They’re also rich in complete protein, energy-boosting B-vitamins, magnesium, potassium, and are one of the few food sources of vitamin D.
  • Spinach - A leafy vegetable that contains folate which is another nutrient that lowers depression risks.
  • Sweet Potatoes -  Sweet potatoes contain antioxidants like beta-carotene, cyanidins and peonidins which lowers the risk posed by heavy metals and oxygen radicals. They also contain anti-inflammatory nutrients like anthocyanin which are very important in inflammation-related health problems. Sweet potatoes also contain blood sugar-regulating nutrients which improves and controls our body's blood sugar.
  • Yogurt - Yogurt is an excellent source of calcium and protein. This is perfect for a post-workout or evening snack, although personally, I prefer to take this in the mornings by mixing it in my smoothie. Yogurts also helps repair tired muscles.

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