But before you take the next dose of caffeine, when fatigue strikes again, certain foods are worth a try.
I will reveal 10 plant-based ingenious foods that provide new energy and make you fit and alert in your everyday life.
1.Bananas
Well-known but still always good: Eating a banana provides your body with quickly usable energy. This pays off in terms of sporting activities, among other things.
The magnesium contained in the banana is important for our muscles and protects against possible cramps.
Very ripe bananas contain up to 23 per cent sugar, i.e. carbohydrates that are quickly absorbed into the bloodstream. Less ripe bananas provide more starch.
Thanks to the ideal combination of quickly digestible sugar, “slow” starch and valuable fibre (3 grams per 100 grams), bananas not only saturate quickly but also sustainably.
2. Avocados
According to the nutritionists, avocado is not only a super source of good fats that keep us full for longer. The green superfood is also full of nutrients, including protein, which gives us long-lasting energy.
It is a true miracle cure when it comes to replenishing strength and increasing receptivity: The avocado provides the brain and nerves with a lot of energy and contains a variety of valuable ingredients.
Above all, vitamins B1 and B6, vitamin E, folic acid, potassium, magnesium, iron, copper and lecithin make the fruit something very special. The lecithin, in particular, is said to increase concentration and activate the brain cells.
Adding avocado to your breakfast, lunch or dinner can help counteract energy lows.
3. Sweet potatoes
Besides their very good taste, sweet potatoes are a good choice for all those people who are looking for a way to increase their energy levels.
A medium-sized sweet potato contains an impressive 23 g of carbohydrates, 4 g of fibre, 30% of the daily amount of manganese and 450% of the daily amount of vitamin A.
Thanks to the fibre and complex carbohydrates in sweet potatoes, your body digests them slowly, providing you with a steady stream of energy. And manganese is an essential trace element that helps your body break down food.
4. Strawberries
Strawberries are another food for more energy.
Besides healthy amounts of carbohydrates, fibre and fructose, strawberries contain a high amount of vitamin C. A bowl of strawberries (150 g) provides you with 12 g of carbohydrates, 3 g of fibre and 150% of the daily amount of vitamin C.
In addition to their anti-inflammatory properties, the antioxidants contained in strawberries can reduce fatigue and increase your energy levels.
5. Nuts
Nuts are full of B vitamins, minerals, antioxidants and the nerve messenger choline.
The ingredients are said to prevent nervousness and concentration lows.
Nuts are also rich in unsaturated fatty acids, which support our cardiovascular system. For this reason, many doctors recommend eating a handful every now and then.
However, you should not overdo it: Nuts are relatively high in fat.
6. Broccoli
Do you like broccoli? Good for you!
This vegetable is a great radical scavenger.
Research has shown that the glucosinolates (sulphur compounds) and beta-carotene, which are abundant in broccoli, can render the free radicals that are dangerous to the body harmless and thus actively support the body cells and the immune system.
7. Beans
The vitamin B1 (thiamine) contained in beans helps to metabolize nutrients, especially carbohydrates, from our food and convert them into energy.
In addition, vitamin B1 supports our nerve functions.
In this respect, beans are considered a wonderful dish at lunchtime.
8. Blueberries
Blueberries are excellent scavengers of radicals and, thanks to the antioxidants they contain, they are considered to be ingenious energy suppliers that increase mental performance.
The ingredient myrtillin keeps the blood vessels elastic and thus also prevents heart and circulatory diseases.
So be sure to take it when you discover blueberries!
9. Quinoa
Quinoa is a seed that has become known primarily for its high protein content.
One cup of quinoa (185g) provides you with 39g of carbohydrates, 5g of fibre, 8g of protein and a significant amount of vitamins and minerals.
Although this superfood contains a large number of carbohydrates, it has a low glycemic index. This means that these carbohydrates are absorbed slowly by your body and will provide you with a steady supply of energy.
In addition, quinoa provides you with over 20% of the recommended daily amount of manganese, magnesium and folic acid. All these substances are needed by enzymes in the process of energy production.
10. Water
Without water, there would be no life on this planet. Your body consists of 60 per cent water and a large part of the cell functions (including energy production) are carried out by water molecules.
If you generally drink too little water, this can lead to dehydration and thus to a slowing down of your body functions. This makes you feel tired and powerless.
Drinking enough water can, therefore, give you a lasting boost of energy and combat the feeling of tiredness.
You should drink water regularly throughout the day, even if you are not always thirsty, to keep your body hydrated.
Remember that type and amount of food you eat each day has a huge impact on your energy levels throughout the day. Although the body can produce energy from all common foods in some way, there are individual components of your diet that can increase your energy level in the long term. They help you to stay alert and focused throughout the day.
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