Food for energy: these are 5 foods that will give you energy for the whole day

As the days get shorter and colder, many people, especially those whose days are very busy, report increased fatigue. That is why we have prepared a list of 5 types of healthy food that will keep you motivated and full of energy throughout the day.

Few jump out of bed voluntary and energetic as soon as the alarm goes off. Most of us stay under a warm blanket until the last moment, then reach for coffee, green or black tea.
However, many experts do not recommend hot drinks fasting. Instead, they advise reaching for the first a glass of water. He should follow that breakfast with an appendix dried fruit. In this way, you will rush to work or school full energy and startup.

But how to maintain energy throughout the day? We have prepared a list for you 5 types of healthy food, which will give you energy.

1. Bananas

Bananas they are a great choice if you want a quick one breakfast on the way, a snack or a snack before physical activity. But you can also include them in interesting recipes– from fruit salads to spreads and smoothies. In addition to filling you with energy, are also a rich source of nutrients that are essential for the functioning of our body.
They contain potassium, vitamin B and complex carbohydrates, but at the same time they are also a rich source of a very important antioxidant- of vitamin C. Vitamin C protects body cells from damage, helps with absorption of iron and in formation collagen.
It also has a positive effect on brain health and our mood, as it stimulates excretion serotonin– the hormone of happiness.

Bananas can be incorporated into interesting recipes Photo: Piotr Arnoldes / Pexels

2. Brown rice

Brown rice is a rich resource fiber, who take care of health intestines and lower the level cholesterol. It also contains vitamins E and B1, magnesium, folic acid and zinc.
Brown rice is a great addition to lunch for two reasons: not only will it keep you full for a long time satiated, it will regulate yours as well blood sugar level– i.e. created enough energy to keep you active all day.

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3. Fatty fish

Oily fish are a rich source omega fatty acids, and they are also rich in vitamin B12 and iron, which regulate the function of red blood cells. They are responsible for keeping us full of energy and drive.
There is a huge selection of fish, and we recommend it to you salmon and tuna, which are not only extremely healthy, but also great taste. You can include them in salad, the sauce or serve on the side rice or pasta.

You can include tuna in a salad Photo: Alesia Kozik / Pexels

4. Eggs

Many people prefer to have it for breakfast scrambled eggs or poached egg. And it is so for a reason - not only is such a meal very tasty, but it will keep you energetic and motivated for a long time. You can add more to the eggs tuna, various vegetable sauces, hot dogs or bacon– there are a lot of possibilities.
Proteins in particular are rich in proteins, and eggs also help with breakdown of fats in your body. An amino acid with the name takes care of this leucine.

5. Nuts

Nuts are an amazing resource carbohydrates, fiber and omega 3 fatty acids. They prevent them cardiovascular diseases, and they also take care of the proper functioning of ours blood circulation.
There is also a large selection of nuts, which we recommend walnuts, cashew nuts and almonds. You can prepare delicious food with them a snack before studying or during work.