The reason Planet Earth supports life is that it is a source of Air and Water. It is quite obvious that Food is also as important as Oxygen and Water. For our physical and mental development, growth and survival food is the source for essential energy and nourishment. Unfortunately, these days the importance of food has greatly been undermined. Ready-to-go fast food and junk food has resulted in serious health issues like heart diseases, unbalanced cholesterol levels and blood pressure, obesity and nutrition deficiency which leads to bone weakness, low energy levels and poor skin and hair health.

Food that Gives Energy and Stamina

Foods that are delicious and also healthy are a vital choice for a good life. Following is the list of such great foods which will improve the quality of your health and give you increased levels of energy and stamina.

  1. Grains

Grains are known as staple food. They provide the body with macronutrients, which means nutrients the body requires in large amounts. They are the main source of energy for the day. Maize, Rice, Wheat and Corn are some examples. These grains contain the very essential energy sources in the three parts of their structure: Bran, Germ and Endosperm.

Bran contains fiber, minerals and antioxidants.

Germ contains minerals and healthy fats.

Endosperm contains carbohydrates, a little protein, B vitamins and minerals.

It can be concluded that grains are very essential for strength and stamina. They are being grown for thousands of years and will give you immense source of energy and keep you powerful. Moreover, whole grain food is good for acne.

  1. Vegetables

Vegetables are often referred to as superfoods. That is because of their uncountable benefits and a large reservoir of many beneficial nutrients.

Vegetables can be subcategorized into Leafy greens, Cruciferous, Marrow Root and Allium.

Leafy greens are Spinach, Kale, Lettuce and chard. They are rich in calcium and iron which are both stamina boosting nutrients. They contain minerals like lutein which prevents muscular degeneration.

Cruciferous vegetables are Broccoli, Brussel Sprouts, Cabbage, Cauliflower, Turnips, Radish and Arugula. They are rich in fiber which keeps you fuller for longer. They also contain folate, vitamins C, E and K. These vegetables contain glucosinolates which fight cancer.

Marrows are veggies like Zucchini which have stripes a skin and soft flesh inside. They reduce digestive issues and cholesterol levels.

Roots are vegetables like potatoes, beetroots, radish, turnips and parsnips. They boost gut-health and provide the body with essential minerals like nitrates. Potatoes are rich in carbohydrates and are a staple food. They provide instant energy and stamina.

Alliums are Onions, Chives, Leeks and Shallots. Adding loads of flavor and aroma to dishes, these vegetables are rich in sulfur.

  1. Fruits

Fruits are packed with nutrients, minerals, vitamins and water. They give you instant energy and keep the body fresh and healthy. Here are some instant energy providing fruits.

  • Bananas

This health-pack is laden with carbohydrates and provides the body with instant energy. That’s the reason trainers suggest consuming bananas before a workout too. They are easy to carry around and help with a smooth digestive system as well.

  • Mangoes

The sweet fruit is an instant energy booster which dissolves in the blood stream quickly. It is full of Vitamins B and C along with zinc, folate and little amount of protein.

  • Avocados

Avocados are great energy boosters and contain a lot of healthy fats. If you are on a low-carb, high fat diet like the Ketogenic diet, Avocados are a great and delicious way to provide your body with the strength and energy it requires.

  • Watermelons

As their name suggests, these fruits are full of water and hydrates your body instantly, making you feel rejuvenated and full.

  • Apples

Apples contain potassium and vitamins B and C. They release energy whenever the body requires and consuming apples for breakfast is the healthiest way to go.

  • Papayas

In addition to building energy, Papayas are a diverse source of many nutrients. They improve the body’s immune system and are also anti-inflammatory.

  • Melons

Melons are rich in electrolytes and water and also provide the body with instant energy. They also contain compounds which improve bone health.

  • Goji Berries

These berries boost your energy levels and also help control blood sugar levels. They are a rich source of antioxidants and also help in weight loss.

  • Strawberries

Strawberries provide you with a good source of energy and also help in the betterment of the heart and regulate blood sugar levels. They are rich in antioxidants and Vitamin C.

  • Oranges

Packed with Vitamin C, these fruits are a tremendous source of energy. Not only are they refreshing, but they also provide numerous nutrients and help in the proper functioning of the body. They also help fight issues like acne and dehydrated skin.

  • Blueberries

These delicious berries are an energy booster and also contain high amounts of antioxidants. They help prevent DNA damage and are low in calories which helps a great deal in weight loss.

  • Raspberries

Being a great addition to any meal of the day, Raspberries provide the body with an extra boost of energy along with folate, riboflavin, vitamin C and a lot of antioxidants.

  • Blackberries

Blackberries provide the body with energy and also help improve brain health. They are high in manganese and fiber and are also a good source of Vitamin K.

  1. Beans and Legumes

In addition to being the replacement for meat protein in a vegetarian diet, beans and legumes are a warehouse or minerals and B vitamins. Beans and legumes contribute in generating healthy gut bacteria, reducing blood sugar levels and cholesterol levels.

Chickpeas, also known as garbanzo beans are known for their high protein levels, helping reduce weight and regulating blood insulin. They are low in calories which means they can be consumed relatively in larger amounts as compared to other high-carb foods.

Lentils are a great stamina boosting food which contain thiamine, manganese and high amounts of protein. They improve bowel functions and prevent the blood sugar levels from getting too high.

Peas are also a type of legume and help maintain blood sugar levels and supply fiber to the body.

Kidney beans are high protein and instant energy providing beans. They prevent spikes in sugar levels that occur after consuming a meal.

Soybeans are an excellent source of riboflavin, Iron, Vitamin K, Phosphorus and Protein. Studies have found that it has compounds that mimic estrogen which reduces in women during menopause. It means that soybeans can help prevent bone density loss due to menopause in women and provide them energy and stamina.

  1. Animal Products

Fatty fish sustain the body and provide energy throughout the day. They are excellent protein and omega-3 fatty acid source which help with proper brain function.

Beef Liver supplies the body with Vitamin B-12 which is an important ingredient to keep it energetic. It also helps in the production of red blood cells.

Yoghurt is a source of instant energy as it contains fats, carbohydrates and also proteins. It is a better quick snack than junk food and provides energy on the go.

Eggs are a huge tank of protein and good fats. They keep you energetic throughout the day that is why they are preferred to be eaten in breakfast. They help keep the body feeling full and energized for longer.

  1. Drinks

The most amazing drink mother Earth can serve us with is Water. It is essential in sustaining and supporting life. It is therefore crucial for every cell in the body to function. It is indeed the most important energizing agent for the body. It helps prevent dehydration, proper brain function, healthy organs and skin.

Coffee is a favorite for many because of its instant energy provision. The high level of nicotine make the mind and body alert. It contains antioxidants which can help in optimum body function. It is a stimulant and should be consumed in moderate amounts.

Green tea is a popular Asian drink. It is a source of instant energy and also contains antioxidants which can prevent inflammation in the body.

Yerba Mate is a South American drink and is also a stimulant which means that it has similar effects like coffee or tea. It contains active nutrients, improves mood and helps people feel full. It provides a smoother increase of energy as compared to the sudden spike after consuming coffee.

Foods to Avoid

More often than not we feel lazy and lethargic after eating a meal. If you feel drowsy right after eating, it means your plate is not healthy enough and is not providing you with enough energy.

Junk Food and snacks that are easy to get from the vending machine should definitely be avoided. Not only do they lack essential nutrients, they also put you at numerous health risks like obesity, heart disease, unbalanced sugar levels and cholesterol levels, oral and skin issues. Replace your high sugar and starch snacks with a fruit or a piece of dark chocolate. Similarly, candy bars are extremely disastrous to health. They provide absolutely zero energy, are digested almost instantly and spike up your blood sugar levels leaving you feeling hungry as well.

Processed and refined food lacks the nutrients whole grain foods have to offer. In the ‘process’, grains are ripped off of the healthy nutrients and additional flavors, sugars and artificial preservatives are added. These foods are crackers, refined pasta and canned pasta sauces and cake or brownie mixes. These foods are quicker to digest which means that they provide a lot of calories and help the body burn only a few. This is the main reason of weight gain. They also provide zero energy and stamina and just get packed in the body.

Bakery items like pastries, cookies and cakes are also very high on the starch and sugar levels. An occasional slice might not be as harmful but consuming these foods on a daily basis can lead to diabetes, heart diseases and obesity. White bread is also not recommended to be eaten in large amounts as it is made from starch and refined wheat which is low in fiber and nutrients and high in sugar levels.

Frying or broiling a food is the unhealthiest way to cook. They are stripped off of all the nutrients and minerals and are also left with the calories and get extremely dehydrated. Under high heat, a lot of unhealthy chemical compounds also get added to the food.

Ice creams are a dairy product but nonetheless are harmful if consumed daily or in large amounts. They have extremely high sugar content and calories and are usually eaten after meals which means you are only increasing your body’s sugar and calorie intake.

Processed meat is also a very unhealthy option and research has shown that consuming processed meat can result in colon cancer and heart disease.

Processed cheese is also loaded with lesser dairy and more of artificial chemicals to give it a distinct texture and taste.

Carbonated fizzy drinks are also very dangerous. They deteriorate bone health and deprive the body of calcium and essential nutrients.

To conclude, food is important for our sustenance and the ‘right food’, even more so. Replace processed food with organic, whole grain foods. Make sure that the products like cheese have more of dairy content than artificial ingredients. If you want to eat processed meat for example pepperoni or sausages, make sure that you get them from a butcher in their purest form. Replace fizzy drinks with fresh homemade juices. Avoid buying ready to cook cake or brownie batters and make your own healthier desserts.  Healthy foods will improve the quality of your mental, physical and social life and give you energy to live life to its fullest.


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