11 ENERGY FOODS FOR CHILDREN AND ADULTS - NUTRITION - 2024

The energy foods are those that provide the energy needed to perform the basic functions of the body and generate physical and mental well - being, avoiding the feeling of exhaustion or lack of strength.

The feeling of exhaustion and lack of energy are usually very common in the cosmopolitan society in which we live. A busy pace of life, long hours at work, stress, home or family make rest not enough to get all the energy we need.

We can find two types of fatigue or exhaustion that are very common today: physical fatigue and emotional fatigue. Physics is linked to insufficient hours of sleep, overexertion, changes in your daily routine, etc.

Temporary situations that can be solved with sleep regulation. However, the so-called emotional fatigue comes from our body.

If after getting enough hours of sleep you wake up tired, unmotivated or find it difficult to stay focused, you may be having a nutritional deficiency in your body that is leading to this fatigue that you will have to solve through a change in your diet.

Vitamins

To improve your diet, it is essential that you know what nutrients the foods you eat contain and how they help your metabolism. These are some of the vitamins and minerals related to the energy supply in your body.

• Vitamin C: When we refer to vitamin C it is famous for being a great antioxidant since it eliminates the radicals that cause the aging of our organism in addition to the different deficiencies of the immune system that bring with them numerous diseases. This vitamin is commonly found in such foods as parsley, broccoli, bell peppers, strawberries, oranges, lemons, cauliflower, or even kale.
• Vitamin E: Also known as Tocopherol, it is beneficial for the circulatory system, has antioxidant properties, is beneficial for the eyes and helps in the prevention of Parkinson's disease. It is found in foods such as carrots, squash or tangerines.
• Vitamin B1: It is responsible for increasing the production of cellular energy. Low levels of vitamin B1 are linked to weakness and fatigue. You can receive it from the intake of beef, grains and fish meat mainly.
• Vitamin B12: Regarding vitamin B12, it should be noted that it covers the nerves and through its fatty material it helps to efficiently transmit the impulses of the nerve cells. In addition, it improves mental capacity and brain activity. We can find it in seafood, eggs and cheeses.
• Iron: We find it in very small amounts in our body, so the best way to contribute it to the human body is through food. Spices such as thyme, oregano, cumin, curry or bay leaf are a very easy source of iron to include in any recipe.
• Zinc: Zinc is important for strengthening the immune system, DNA synthesis, promoting growth in childhood and helping to heal wounds. Spinach, mushrooms or wheat are a natural source of zinc.
• Magnesium: Magnesium is necessary in the metabolic processes that allow obtaining energy and also contains melatonin, a hormone that among its many functions influences the regulation of sleep. Rice, chocolate or almonds are rich sources of magnesium.

Foods that will give you energy

There are a series of foods that provide immediate energy and that can be a good substitute for a cup of coffee or an energy drink, much healthier and that also help you stay energized and focused throughout the day. Some of these foods are:

1- Almonds

Any type of dried fruit will give us a great supply of energy, but especially almonds, which contain important nutrients such as magnesium and vitamin B. The lack of this vitamin is associated with fatigue, irritability, difficulty concentrating, etc.

2- Popcorn

High in fiber, corn kernels help prevent the low blood sugar that occurs after consuming refined carbohydrates. They are a snack that can substitute for potatoes and are also low in calories, which is a good choice if you want a snack at any time.

3- Peanut butter

Even though peanut butter is high in fat, including a small amount in your diet can be a great source of energy. Its fats, proteins and fibers help to keep hunger at bay and regulate blood sugar levels.

Instead of topping an entire toast in butter or jelly, top it with natural peanut butter. Just be sure to avoid those with added sugars.

4- Salmon

Salmon is known to be rich in omega 3, a nutrient that improves memory and reduces fatigue. The healthy fats they contain also make salmon a good decision to take care of your heart, as it helps fight low blood pressure levels and reduces so-called "bad cholesterol", which can increase the risk of cardiovascular problems.

5- Bananas

Bananas are packed with fiber, B vitamins, and potassium, nutrients that boost energy and muscle function. Combined with yogurt or a glass of milk, they are a source of fiber and protein that can be a great way to start your day with an energizing breakfast.

6- Oats

Its high fiber content is the reason why it is such a satisfying food and that it includes a great contribution of energy. Since fiber takes so long to digest, having oatmeal for breakfast will give you energy throughout the day. You will feel energized and focused without needing a cup of coffee.

7- Pistachios

Pistachios have a combination of protein, fiber, and mono-saturated fats that make for a very healthy snack. While other nuts such as walnuts have a higher fat content, 25 pistachios only contain 100 calories, which makes it a very good option if in addition to energy we want to take care of the line.

8- Hummus

Hummus is a food of the Mediterranean diet whose ingredients - chickpeas, oil and lemon juice - are rich in nutrients that provide energy. The fiber and proteins in chickpeas help stabilize sugar levels, reduce hunger and increase energy. Use it as a topping for vegetables like red bell peppers or carrots or as a substitute for mayonnaise.

9- Pasta

It is an energetic food due to its high content of carbohydrates in the form of starch. It is advisable to consume whole wheat pasta because, in this way, the body assimilates them more slowly and the energy contribution is made more gradually.

10- Greek Yogurt

Greek varieties of yogurt have twice the amount of protein than plain yogurt. Combine it with walnuts or berries for a nutrient-packed snack. In the market you can also find the low-calorie version of Greek yogurt.

Recipes with energy foods

These are some recipes that include these foods that provide energy, which will help you start the day with an original, quick and energizing breakfast or have a delicious snack at any time of the day.

Banana Sushi

Are needed:

• Crepes / pancakes.
• Banana.
• Chocolate cream.

Spread your crepes with several layers of chocolate or hazelnut cream, place the banana in the middle of the pancake and roll it up. Then cut it into 1cm wide slices. And ready. You already have a delicious, very nutritious snack that is a great energy supply.

Original toasts

Are needed:

• Bread, preferably whole wheat.
• Banana, seeds and peanut or hazelnut butter.
• Mint, raspberries, and cheese spread.
• Strawberry and kiwi or other fruits to taste.
• Tomato sauce, basil, pepper and fried egg.

Toast the bread to taste and complement it with these food combinations that will make your breakfast very original and nutritious.

Banana poles

Are needed:

• Oats.
• Banana.
• Peanut or chocolate butter.

Cut the banana in half and remove the peel. Insert a toothpick or a straw into the banana to eat it more easily. Now spread it with peanut butter and pass it through the oatmeal using it as a topping.

Yogurt jars

Are needed:

• Fruit to taste.
• Oats.
• Yogurt, preferably Greek.
• Jam.

Fill the jar with layers of these ingredients to taste to make this nutritious breakfast that you can prepare the night before to consume directly in the morning.

Oat bombs

Are needed:

• Oats.
• Grated coconut.
• Berries.
• Peanut butter
• Honey.
• Seeds.

All the ingredients are mixed until they are completely incorporated. Use your hands to make balls of the desired size and put them in the refrigerator overnight to solidify them. You can include chocolate chips, preferably black or nuts to give it a crunchy and delicious touch.

Other tips to gain energy

To maintain a high level of energy, in addition to regulating your diet, you can change some small habits of your day to day, which may be causing a lack of energy in your body.

Sleep 8 hours a day

With the hectic pace of life that we carry, achieving 8 hours of sleep becomes a challenge on many occasions. Avoid going to bed leaving the television on or checking your mobile, which ends up delaying the moment of sleep and try having a hot drink such as a glass of milk or tea, which will make your body relax.

Do not skip breakfast

On many occasions, the rush or laziness make us skip what is considered the most important meal of the day. Having breakfast helps to mentalize that the morning has begun and supposes a contribution of energy thanks to the foods full of vitamins that are usually consumed.

Get regular moderate physical activities

Doing some stretching and exercises during the day will help regulate your energy, as well as help you fall asleep when night falls.

Eat less, more times a day

Heavy meals always make us feel exhausted and unable to do any activities. Try to compensate for your diet by eating small amounts divided into five meals a day so that you don't have to binge when it's time to eat.

Avoid excess caffeine after noon

Although thinking that a coffee in the middle of the afternoon can help us overcome an afternoon in which we do not have much energy, this can take its toll when night falls.

Caffeine is dosed as the hours go by and can make it difficult for us to fall asleep at night if we have taken it a few hours before. Try to replace it with a snack or fruit that provides energy from those recommended above.

Consume enough water

Tiredness can be a sign of dehydration, so it is important that you drink at least 2 liters of water daily. If it costs you too much, try including fruits or tea bags, which add flavor to the water so that it costs you less work to consume it.