It’s no news that eating well is an essential pillar for staying healthy and preventing diseases.
Let’s look at 10 foods that help you feel energetic and in a good mood:
1- Oats: while all cereals provide energy and are rich in B-complex vitamins (especially whole grains), oats do so in a particular way.
It is widely used in the diet of athletes as well as children. People who are overweight should consume it with caution, for better portion control.
- How much to eat? Ideally, measure half a tea cup, which is equivalent to approximately 2 tablespoons, or choose a cereal bar that contains it.
2- Meats: red, white, and sea fish: in reality, all meats contain high-quality iron which is essential for preventing anemia and its symptoms. Additionally, they contain an amino acid called tryptophan, which is responsible for increasing the production of a neurotransmitter (brain chemical) called serotonin that acts as a natural antidepressant and has positive effects in treating insomnia and pain. Fish – unlike beef and chicken – has a high proportion of omega-3 fatty acids that would act to improve mood, according to several studies.
- How much to eat?
The amount of fish, meat, or beef (one or the other) to consume per day is 1 medium portion, preferably at midday. If possible, try to eat fish 2 times a week.
3- Walnuts: all dried fruits have an energetic function due to their caloric content and because they are also a source of B-complex vitamins. Walnuts, in particular, are rich in omega-3.
- How much to eat?
The recommended portion for those who are under a weight loss plan is 2 units daily.
4- Pasta: it is an energy-rich food because it is basically composed of carbohydrates in the form of starch. It’s ideal to get used to consuming whole wheat noodles and pasta because, in this way, the body assimilates them more slowly and the blood sugar level does not experience spikes.
- How much to eat?
Person with overweight: a level bowl, 2 times a week. Normal weight: a bowl with a slight mound.
5- Milk: beyond what is commonly known about its bone-protective, cardiovascular, and weight loss ally role, like meats, it also contains tryptophan which is responsible for increasing serotonin levels; producing an antidepressant effect.
- How much to drink?
One or two cups of milk per day.
6.- Chocolate: its caloric contribution is significant due to its fat and sugar content, on the other hand, dark or bitter chocolate is recommended for its antioxidant properties. The truth is that chocolate contains stimulating substances that lift the mood but one must be careful with the amount consumed.
How much to eat?
Twenty to thirty grams (a small bar) is enough to produce such an effect.
7.-Flax and chia seeds: they are not only rich in omega-3 fats and other essential nutrients but also provide energy. They can be included in any type of sweet or savory preparation.
- How much to eat?
The ideal measure is equivalent to 2 dessert spoons daily.
8.- Lentils: provide carbohydrates and iron, although not of the same quality as that of meats. It is advised to continue consuming legumes in spring and summer, they can be included in salads, cold meat salads, and numerous fresh preparations. Remember that for better absorption of vegetable iron, the presence of a food source of vitamin C is necessary, such as a citrus fruit for dessert.
- How much to eat?
The portion is equivalent to a tea cup, cooked.
The portion is equivalent to a tea-sized cup, cooked.
9.- Banana: it has a bit more carbohydrates than other fruits and also provides some tryptophan, the amino acid that promotes the formation of serotonin and produces an antidepressant effect.
- How much to eat?
Even people who need to lose weight can consume one unit daily.
10.- Bread: whole grain, bran or multigrain mainly contains carbohydrates that provide energy for a long time while preserving its B-complex vitamin content. A good breakfast, to start the day with lots of energy, should consist of bread or cereal flakes, milk or yogurt, and fruit.
- How Much to Eat?
2 or 3 slices for a person who needs to lose weight and 4 to 6 for someone of normal weight.
Source: Good Health Magazine
