Natural Food Energy? What we eat always determines our condition, so the right food charges us with energy no worse than a cup of strong coffee and heals more successfully than pharmaceutical drugs. The main fighters against hunger and fatigue are found in natural products – these are proteins, fiber, and vital microelements like iron and manganese.
In our list, you will find food whose nutritional value is combined with enormous health benefits. Oatmeal and bananas, tofu and hummus, celery root, and broccoli, guarantee a boost of energy, improve metabolism and prevent you from breaking down and snacking on empty calories. Today on How to Green we will tell you about ten products that make the body and brain work like clockwork.
1. Tofu
Tofu is a product made from condensed soy milk and is ideal for vegans and vegetarians. Tofu contains protein, fiber, and all the essential amino acids. These components make tofu a very nutritious food that eliminates hunger and provides you with a surge of energy. Among the microelements in tofu are calcium, iron, zinc, and magnesium. Studies have shown that this soy product reduces the risk of stomach and breast cancer, as well as type 2 diabetes. In addition, tofu is good for bone health, brain productivity, skin elasticity, and weight loss. In short, this superfood should not be ignored!
2. Brown rice
Brown rice is much more nutritious than its white counterpart: it is rich in fiber, magnesium, and B vitamins, and contains twice as much iron, manganese, and phosphorus. Manganese plays a key role here: it activates metabolism and encourages the body to produce energy. Brown rice is not polished as intensively as white rice, so it retains all its useful substances. By the way, studies show that switching from white rice to brown rice reduces the risk of developing type 2 diabetes by 16%.
3. Celery root
Celery root is low in calories and contains many useful microelements: manganese, iron, magnesium, potassium, and calcium. It also contains protein, vitamins, and fiber, which are excellent energy suppliers. Celery root perfectly nourishes and monitors the microflora of the stomach, and also has many healing properties: it is an antioxidant and has an anti-inflammatory and antimicrobial effect. And of course, it is very filling.
4. Oatmeal
The benefits of oatmeal are endless, and we at How to Green encourage you to eat it more often! This superfood is great for fighting hunger and giving you the energy boost you need in the morning. Oatmeal doesn’t have many calories, and its nutritional value comes from the fiber and beta-glucan in the product. Beta-glucan provides a high satiety index for oatmeal and also plays a big role in weight loss. This product is rich in complex carbohydrates, and its protein and healthy fat content is higher than in other cereals. If you’re looking for new ideas for oatmeal dishes, you’ll find lots of great recipes here.
5. Salmon
The hallmark of salmon is omega-3 fatty acids. The body is unable to produce these acids on its own, so products containing them are as important to us as air. Salmon is considered a filling fish due to its fat content and high protein content, which controls our appetite and speeds up metabolism. B vitamins give us energy and are responsible for the health of the heart and brain. The beneficial properties are best preserved in lightly salted salmon, as well as in fish cooked in a steamer or in the oven. For those who want to know what dishes can be made with this product, we have several interesting recipes.
6. Almonds
Almonds are high in calories, so it’s best to eat a handful of these nuts as a healthy snack or add almond petals to your morning porridge, bowl, or granola or to your lunch green salad . Almonds contain important micronutrients such as magnesium, calcium, potassium, and folate. Almonds are rich in fiber and protein, so snacking on them can help curb hunger and reduce the desire to eat something unhealthy, fatty, or sweet.
7. Lentils
This type of legume is famous for its high protein and fiber content, thanks to which lentils take longer to digest in the stomach and suppress hunger for a long time. The source of energy in lentils is iron: this microelement is part of hemoglobin and is responsible for the successful “delivery” of oxygen to all cells of the body. A sufficient level of iron promotes energy production and speeds up metabolism. And the fiber contained in lentils controls the level of cholesterol and sugar in the blood.
8. Broccoli
This vegetable contains fiber, vitamins C and K, iron, and potassium. In addition, broccoli is a record holder for protein content. Its calorie content is low: 100 grams of raw vegetables contains only 34 calories. This is not surprising, because broccoli consists of almost 90% water (the remaining 10% is protein and carbohydrates). It is known that the product not only charges with energy but also has anti-inflammatory properties and even prevents the development of many types of cancer, including lung, breast, and stomach cancer. To preserve as many beneficial properties of broccoli as possible, steam it, and also add the vegetable to salads or soups (you will find an excellent recipe here and here ).
9. Bananas
Bananas combine complex carbohydrates, natural sugar, amino acids, and minerals necessary for brain function. Glucose in bananas gives a boost of energy, and fiber and protein saturate perfectly. Complex carbohydrates also make their contribution: they are digested slowly, so the feeling of satiety lasts for quite a long time. Plus, carbohydrates support the activity of the central nervous system, which is responsible for clarity of thought and reaction speed.
10. Hummus
Yes, yes, we know, hummus is not a product, but a paste made from chickpeas with the addition of olive oil, garlic, lemon juice, tahini, and spices. But we couldn’t resist adding it to our list, because this healthy and tasty dish fills you up like no other and gives you a lot of energy. Hummus contains proteins, healthy fats, vitamins, and minerals, such as folate and iron. Studies have shown that hummus reduces the risk of cancer, cardiovascular disease, and intestinal diseases. Chickpea paste can easily replace mayonnaise, sauce, or processed cheese in a sandwich. You can find our favorite hummus recipes (and with hummus) here.
Energy and vivacity are exactly what we lack on dull winter days. Add a few products from this list to your diet: they will not only give you a surge of strength but also greatly strengthen your immune system.
