Which products increase the efficiency and endurance of the human body — Top 6 best

A person's performance depends directly on the amount of energy that the body receives with food.

And nutritionists knowingly recommend that everyone adhere to a healthy and rational diet

Because according to research , certain foods can be consumed not only to prevent a range of cognitive diseases, but also to increase mental performance and physical endurance of the body in healthy people.

What foods should be included in your daily diet so as not to lack energy and have a good mood?

How does food affect productivity?

Proper nutrition balance allows you to extract maximum energy from food. At the same time it is important to provide the body with sufficient amounts of vitamins, minerals, and other nutrients , despite the fact that energy is taken mainly from carbohydrates and fats.

Only with a normal balance of beneficial trace elements will the digestive system be able to fully absorb the same proteins, glucose, and fat. Otherwise, it will lead to overweight. Thus, the body postpones "for later" what it cannot assimilate now.

Why do some products negatively affect performance? Because it takes too much energy to digest them . These are complex proteins, animal fats, and some complex carbohydrates. They are undoubtedly necessary for the body, but not in the amount that modern humans consume them. The same fast food, for example, is very nutritious and satisfying, but at the same time contains an excessive amount of complex animal fats, but there are no vitamins or fiber at all.

Top 6 Best products

In order to combat chronic fatigue and fatigue, nutritionists recommend their patients to include in their diet: fatty fish, honey, eggs, oatmeal, legumes. These and many others Brain-healthy foods absolutely everyone can afford it, but for some reason many refuse them, preferring dishes with a high content of animal fats. We will look at the 6 best food items below.

1. Fatty fish varieties

It contains easily digestible protein and fat, minerals, vitamin B ₁₂ and most importantly, omega-3 acids.

At the same time, carbohydrates in fish are at least, literally 7 grams per 100 grams of meat.

Nevertheless, its daily use has a positive effect on mental performance – this is exactly what they contribute to Omega-3 acids necessary for the brain , which stimulate intercellular metabolic processes in the brain.

2. Honey

Contains a large amount of sugars, but they are mainly composed of complex carbohydrates. But there is no fat at all.

In addition to carbohydrates, there is also a whole range of minerals, zinc, iron, essential oils.

Eating honey also has a positive effect at work of the cardiovascular system and Prevents oxygen starvation of brain cells, and human mental endurance depends significantly on this.

5 facts about the effect of honey on the brain can be viewed in a separate article.

3. Oatmeal

Is one of the simplest sources of carbohydrates, which begin to be actively absorbed within 5 minutes after eating them.

Ideally, oatmeal should be eaten with milk, yogurt and dried fruits. Such a "cocktail" is not only will provide a charge of energy and it will improve your mood, but it will also have a positive effect on the work of the entire digestive system – it depends on how much energy the body can extract from one meal.

4. Legumes

Contain easily digestible proteins, carbohydrates, as well as vitamins and fiber.

It is also important that the beans do not lose their nutritional properties during thermal and any other culinary processing, so that they can be consumed in almost any form.

5. Coffee

The caffeine contained in coffee helps to get a quick boost of energy and increase physical endurance. And also Coffee improves memory , improves mood and stimulates the brain.

6 facts about the effect of coffee on the brain See in a separate article.

However, you should not abuse this drink – it acts as a stimulant.

6. Essential oils

Such oils have an effect on the sense of smell, and this can be used for Stimulating mental productivity .

Citrus and rosemary essential oils are best suited in this regard. Moreover, only 5-10 minutes of an aromatherapy session per day is enough – this will help relieve chronic fatigue and stimulate the production of serotonin.

6 Most Effective Essential oils for energy and cheerfulness we discussed in a separate article.

Essential oils are also found in many products and folk remedies. For example, in the zest, in garlic, in viburnum. These oils are biologically active additives and are involved in many physiological processes.

Also check out the infographic:

And now let's talk about junk food.

What kind of food should I give up?

But from the following Brain-damaging foods it is recommended to either give up or reduce their presence in the daily diet – this will help to avoid the same feeling of fatigue:

1. Fast food. Its most important drawback is that such dishes are not balanced. They contain a lot of animal fat, proteins are low (since thermal cooking is performed). The body spends a lot of energy on assimilating such a dish.
2. Alcohol. A huge amount of energy is also spent on its "neutralization". Plus to this – Ethyl alcohol acts as a poison on neurons , which impairs the functioning of the brain.
3. Mayonnaise, ketchup and other "store-bought" sauces. In most cases, they are based on palm oil, which is practically not absorbed by the body. But when it enters the gastrointestinal tract, the production of enzymes and gastric juice is stimulated - all this is an extra expenditure of energy.
4. Trans fats. Here you can include margarine, spreads, various kinds of sausages. Trans fats are extremely difficult to digest, most often they are deposited in the fatty subcutaneous layer. They produce a minimum of energy, but a lot of calories are spent on assimilation. Another nuance is that trans fats often lead to the development of atherosclerosis, which disrupts the process of assimilation of micronutrients by body tissues.

Other important recommendations

In addition to correcting the diet, experts recommend following the following rules:

1. Drink at least 2 liters of water. With a disturbed salt balance, the entire digestive system is under increased stress. And the excess sodium begins to act as a toxin on the nervous system. Learn more about Tom, Why the brain needs water , see in a separate article.
2. Take a walk in the fresh air as often as possible. The body receives a considerable share of energy from oxygen. And the higher the oxygen saturation of the blood, the higher the productivity of the brain.
3. Eat as often as possible Invigorating fruits and vegetables . They contain fiber – with its help, intestinal motility is accelerated, food is fully absorbed.

Interesting video

And now we invite you to familiarize yourself with the video:

And it should be noted that chronic fatigue can indicate serious illnesses. If the above tips did not bring the desired result, then you should consult a therapist on this matter – it is quite possible that the problem lies in chronic heart failure. Or maybe the diet is simply incorrectly formulated and the body is experiencing, for example, a lack of vitamins.