Energising nutrition – energetic throughout the day
What is energising nutrition? Which foods should you choose for a good and energising diet? We’ll show you the variety of foods and how you can increase your energy levels through diet alone. Read on to find out more.
The key points
- Regional and seasonal products usually contain more nutrients.
- A balance of carbohydrates, fats and proteins is crucial.
- You can aid digestion by eating consciously.
- The following food provides energy: avocados, beans, nuts, coffee, and green tea.
- Drinking enough fluids increases your ability to concentrate.
- You can promote both your physical and mental health through energising nutrition.
Energising nutrition – list of contents
What is an energising nutrition?
An energising diet is not just about providing your body with calories; above all it is about maintaining vital energy. Eat the right foods and your energy balance can have a positive effect on your vitality. The quality of the food plays a crucial role.
Fresh, natural and preferably unprocessed food takes centre stage here. Choose foods that are processed as little as possible. Fresh fruit, vegetables, wholemeal products and high-quality proteins provide the necessary energy and nutrients.
By supporting regional and seasonal products, you are also supporting your health. These foods are often fresher, more nutritious and more energising. They are also better for the environment.
Ensure you have a balance of carbohydrates, proteins and fats in your diet. Each nutrient group plays an important role in your overall health.
Conscious eating is part of a healthy diet. Take time for your meals. This aids digestion and increases your awareness of what you are eating.
Drink plenty of water to ensure you are optimally hydrated. Water is essential for all metabolic processes and makes a significant contribution to your energy levels.
An energising diet not only promotes physical health, but also mental well-being. You will feel more vitalised and balanced. Concentration and performance are also improved by the sufficient intake of vitamins and minerals.
Food for new energy
Feeling tired and lethargic and can’t concentrate all day long? This can be due to a lack of various vitamins and minerals, or for reasons like too little sleep.
Nevertheless, you can make a decisive difference through your diet.
In the following, we list food that can keep you fit and alert in everyday life. You can improve your quality of life in the long term and lead a healthier, more vitalised life.
Avocados are particularly good as a healthy source of fat. They provide your brain and nerves with energy and vitamins such as B1 & B6, vitamin E, folic acid, potassium, magnesium, iron, copper and lecithin increase your concentration.
The banana provides quickly utilisable energy. The magnesium it contains is important for the muscles and protects against cramps. The banana provides lasting satiety and the sugar and water-soluble fibre it contains make it the perfect snack between meals.
Broccoli has a lot going for it. Broccoli not only acts as a radical scavenger, but also contains many glucosinolates and beta-carotene. The antioxidants it contains support the immune system. The vitamin B5 (pantothenic acid) it contains can boost your mental performance.
Blueberries are good sources of energy and scavenge radicals. The antioxidants in blueberries can improve mental performance and are said to help against cardiovascular diseases.
Beans contain a lot of protein and vitamin B1 (thiamine). Vitamin B1 helps to convert carbohydrates into energy. It also supports nerve function. Beans are perfect as a topping for lunch. Do you fancy something sweet? Perhaps you would like to try a chocolate mousse with white beans.
Nuts of all kinds provide important fats, B vitamins, minerals and antioxidants. They are the perfect snack between meals to help you concentrate as well as possible. It is said that you should eat about a handful of nuts a day. The cardiovascular system is supported by many unsaturated fatty acids. Choose walnuts, hazelnuts, almonds or pistachios, for example.
When it comes to drinking, what you drink can also be decisive. You should drink about 2 litres of water a day. There are also drinks with an energising effect.
Coffee is widely consumed around the world. It is the classic for a quick energy kick. Coffee also contains antioxidants. The high caffeine content increases brain activity and performance. To avoid negative effects, you should not consume more than four cups a day. You can find out more about coffee in our article on it. Don’t like coffee? Or can’t tolerate coffee because of its acidity?
How about a cup of green tea instead? Green tea, for example, contains many antioxidant polyphenols and caffeine. This releases a stimulating effect. Secondary plant substances and essential oils in tea can stimulate the immune system and aid digestion. Drink green tea, for instance, as a substitute for coffee.
If you can’t do without a latte, you could perhaps try a matcha latte. Matcha consists of finely ground green tea. Matcha can also improve concentration and performance.
Use these foods to re-energise yourself during your lunch break and tackle the rest of the day full of energy and concentration! Of course, the range of other good and energising foods is much wider.
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