DELICACIES

TOP 10 FOODS TO BUILD UP YOUR ENERGY LEVEL & ALSO CONTROL WEIGHT

September 30, 2020

The quarantine period is on the verge of end, despite the covid-19 situation, we have to get out & keep moving like we used to do before this tragic pandemic. While most of us are excited to finally get out of our houses, we are scared for our heath & of those we care about. And honestly, a part of us wishes we could be quarantined a little longer, isn’t it?

The pandemic & quarantine had many psychological & physiological effects on us, one of the side effects topping the chart is putting on of weight & lethargy. We are all so excited to go out yet we can’t always bring our bodies to get as much excited as our souls. We feel lazy, week & not so energetic when we move out now-a-days, isn’t it? Trust me, we all are facing that global problem.

Hence, today we are up with a list of top 10 foods to build up your energy level along with controlling your weight. So without further delay, let’s get started.

OAT MEAL

Oats and oatmeal have many health benefits which include weight loss, lower blood sugar levels and a reduced risk of heart disease. Oats helps in slow-releasing of energy from low GI complex carbohydrates that keeps us going all morning. They’re a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants. They are also a great source of B-vitamins, which converts food into energy.

Oats also makes us feel fuller. Eating foods that make us feel full helps us eat fewer calories and lose weight. By delaying the time it takes our stomach to empty the food consumed in previous meal, the beta-glucan in oatmeal may increase our feeling of fullness. Hence, along with giving us energy that lasts long it controls our weight as well, isn’t that amazing? So0 make oatmeal a staple in your breakfast routine.

SPINACH

Spinach contains high amount of vitamins, iron, magnesium, and potassium. Spinach is also rich in Vitamin K which helps in production of a protein called Osteocalc that is responsible for stabilizing calcium in the bones. And the Iron transports oxygen needed for energy production while Magnesium helps in energy production, and together with potassium, It improves nerve and muscle functioning.

Spinach also contains beta carotene, zeaxanthin, lutein and chlorophyll – all of which helps in improving our eyesight and boosting our immune system. Vitamin A present in spinach helps our skin and mucous membranes to repel various kinds of bacteria and viruses thus it protects our overall health.

EGGS

Eggs are packaged with high nutrient content. Both the white and yolk of an egg are rich in nutrients, including proteins, vitamins and minerals. Eggs are a contain protein as well as some essential amino acids, B-vitamins, healthy fats, and some vitamin D. They also contain choline, the precursor for the neurotransmitter acetylcholine, which activates skeletal muscle. Eggs are a useful source of vitamin D, which helps to protect bones and prevent osteoporosis and rickets.

Hence it can be said, consuming eggs daily helps build strong muscles, bones & prevents our body from developing various diseases. Along with these, eggs help with weight control as part of a weight-loss diet, as the high protein content helps us to feel fuller for longer.

FRUITS

Eggs are packaged with high nutrient content. Both the white and yolk of an egg are rich in nutrients, including proteins, vitamins and minerals. Eggs are a contain protein as well as some essential amino acids, B-vitamins, healthy fats, and some vitamin D. They also contain choline, the precursor for the neurotransmitter acetylcholine, which activates skeletal muscle. Eggs are a useful source of vitamin D, which helps to protect bones and prevent osteoporosis and rickets.

Hence it can be said, consuming eggs daily helps build strong muscles, bones & prevents our body from developing various diseases. Along with these, eggs help with weight control as part of a weight-loss diet, as the high protein content helps us to feel fuller for longer.

FRUITS

Fruits contain essential nutrients that we don’t get much from other food sources, including potassium, dietary fiber, vitamin C, and folic acid. Fruits provide our body with natural sugars, which are quickly absorbed into the bloodstream for an instant energy & glucose which is necessary for keeping our body energized. Fruits also contain high amounts of fiber, vitamins, and antioxidants that are very necessary for the proper functioning of the body.

Dietary fiber present in fruits helps in reducing blood cholesterol levels and may lower risk of heart disease. Fiber is an important aspect for proper functioning of the bowel movement as it helps reduce constipation and diverticulosis. Fruits containing high amount of fiber helps provide a feeling of fullness with fewer calories. Consumption of fruits instead of other higher-calorie food may be useful to lower our calorie intake & also might reduce risk for heart disease, including heart attack and stroke.

NUTS

Nuts are loaded with antioxidant & polyphenols which helps the body combat oxidative stress by neutralizing free radicals, unstable molecules that may cause cell damage and increase diseases. Nuts are powerhouse of energy due to their high content of healthy fats, they also contain high amounts of vitamins and minerals. Soaking nuts in water overnight starts the germination or sprouting process which increases their nutrient value even more and makes them easier to digest.

Though nuts are considered a high-calorie food, research show that nuts may also help control weight. According to one research on the Mediterranean diet, it was found that people assigned to eat nuts lost an average of 2 inches from their waists significantly more than those who consumed olive oil.

FISH

  1. FISH.

Fish is a low-fat high quality protein along with being an important source of omega-3 fatty acids which are essential to keep our heart and brain healthy. Our bodies don’t produce omega-3 fatty acids so we need to get them through various food sources. All kind of fishes happen to contain omega-3 fatty acids but fatty fishes contain it in higher amount.

Fishes are also an important source of calcium, phosphorus, minerals such as iron, zinc, iodine, magnesium, and potassium. Fish are excellent source of complete protein, B vitamins, essential fats and vitamin B2 & vitamin D, lack of which causes lack of energy, muscle fatigue and lethargy.

GREEN TEA

Effects of green tea on our health is magical. Green tea is loaded with antioxidants that have health benefits such as improved brain functioning, weight loss, protecting against cancer, lowering the risk of heart disease, helps lower cholesterol. Green tea also contains a small amount of caffeine which boosts energy & helps better functioning of brain without the side effects of stronger caffeine drinks, such as coffee.


Green tea also contains a catechin called epigallocatechin-3-gallate (EGCG). Catechins are natural antioxidants that help prevent cell damage and provide other health benefits. Green tea also has small amounts of healthy benefiting minerals. While choosing green tea, choose a higher quality brand of green tea as some of the lower quality brands can contain excessive amounts of fluoride. Along with all these, green tea also increase fat burning in the body and boost metabolic rate.

SOYBEANS

Soybeans contain high amounts of protein, in fact Soybeans are among the best sources of plant-based protein. They also contain B-vitamins, copper, phosphorous, minerals, and beneficial plant compounds, such as isoflavones. Copper and phosphorous are involved in converting energy from food and releasing it into cells to reach out to whole body. Regular intake of soybean may alleviate the symptoms of menopause and reduce the risk of prostate and breast cancer.

Soy beans are also known to promote healthy bones & prevent reduction of bone density among women. Soybean also helps in Alleviation of menopause symptoms. Menopause is the period in a woman’s life when menstruation stops, it is often associated with unpleasant symptoms such as sweating and mood swings which are brought about by a reduction in estrogen levels & soybeans helps to curb that deficiency.

SEEDS

Seeds are an excellent source of protein, healthy fats and minerals involved in energy production – including manganese, magnesium, phosphorus and zinc which is needed for the production of hormones in the body that affect energy and mood. Seeds are also a source of dietary fiber, which slows the rate of digestion and keeps your digestive system on track.

Seeds contain good fats which nourish the blood cells and help maintain brain functioning. They also reduce the inflammation levels in the body, which slows down ageing and reduces the risk of heart diseases along with keeping cholesterol levels in check and reducing the risk of cancer.

They are rich in trace minerals like selenium, magnesium, copper and zinc, which is required by our bodies which is important for muscle recovery after exercise. Also, regular consumption of seeds can help in weight loss.

YOGURT OR CURD

Yogurt or curd loaded with health benefits & is an enjoyable experience to consume. Yogurt contains live bacteria which has many health benefits such as regulating the immune system, improving digestion, building stronger immune system, promoting healthy & glowing skin, keep the gut clean, reducing high blood pressure, preventing various infections, it particularly prevents yeast growth in the body & due to its high calcium contents are extremely good for promoting healthy 7 strong bones.

Yogurt or curd is a great probiotic, an ingredient that contains live bacteria hence these beneficial bacteria helps to improve gut activity, soothe inflamed digestive systems and treat an upset stomach. The live active cultures present in curd helps in fighting disease-causing germs and keep our gut and intestinal tract protected which has many good benefits in the overall working of our body.

Now you know the list of top 10 foods to build up your energy level along with controlling your weight. So what are you waiting for, try them all & experience your energy level rising so you can make the best out of these post-quarantine days.

And don’t forget to check our other blogs on food, fashion, travel & more.

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