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Which fruits and vegetables give vigor and energy to a person — Top 5

In order to live, the body needs to receive energy.  A person can receive it only indirectly: by digesting food.

Without going into the subtleties of biochemical processes, it can be argued that natural plant foods, i.e. vegetables and fruits, are the best source of energy, since they grow directly receiving solar heat and light.

Not all substances from natural foods provide the same amount of energy and a sense of cheerfulness, but one way or another, carbohydrates, proteins, fats, vitamins, minerals and other elements are involved in this process.

According to research, fresh vegetables and fruits have many useful properties, among which are an increase in vital energy and body tone, as well as an increase in efficiency. Which of them are the most effective, we will consider in this article.

Recall that earlier we considered 7 vegetables and fruits that enhance memory .

How does food affect energy in the body?

Energy in the human body is measured in calories. One calorie is equal to the amount of energy that will be needed to heat a liter of water by one degree. Energy is generated according to the following scheme.

  1. Splitting. Once in the body, food is broken down into carbohydrates, proteins, fats, vitamins, minerals, etc. first in the stomach, then in the small intestine.
  2. Assimilation. Nutrients are absorbed through the walls of the digestive tract.
  3. Distribution. Proteins are mainly used for &171;construction &187;, regeneration, and carbohydrates and fats enter the cells. In the elements of cells called mitochondria, energy is synthesized, which warms the body and generally makes it possible to live. Carbohydrates and fats are primarily used for energy production, but when they are scarce, proteins can also be such a source, although this is already unproductive and unhealthy for a living organism.
  4. Surplus. Excess carbohydrates are deposited as glycogen in the muscles and liver, and are also converted into fat deposits. If new portions of energy do not enter the body, then glycogen (which is also a carbohydrate) and stored fat begin to break down, also being converted into energy.

Vitamins, minerals, fiber and other valuable components of food are also actively involved in the processes of vital activity. They help the release and absorption of carbohydrates and proteins and thus increase the energy value of food. By and large, the calorie content and energy value of foods are not the same thing: the most valuable food is not the most high-calorie food, but the one that has a more balanced composition.

The number of mitochondria in cells depends on physical activity. The more of it, the more mitochondria, and therefore the energy produced. Hence the secret of a burst of energy some time after exercising.

Top 5 Fruits and Vegetables

Fruits and vegetables are extremely good for the brain , because they are sources of absolutely all substances necessary for the construction of the body. But some of them have more fiber and carbohydrates in their composition, others - 8212; fats and vitamins, etc. But one way or another, they perfectly supply energy and tone up.

1. Spinach

This leafy vegetable is known for its ability to relieve fatigue and give strength. Its secret is that it contains iron, potassium and magnesium.

  1. Iron, necessary for normal hemoglobin levels. Without it, blood renewal and, accordingly, oxygen delivery to organs is not possible. If this component is not enough, then chronic fatigue will definitely make itself felt.
  2. Magnesium for mood and Memory improvement . Without this mineral, the digestive system is disrupted and problems of the psycho-emotional level begin. With an increased supply of magnesium to the body, sleep problems go away, appetite returns and even signs of depression decrease.
  3. Potassium against fatigue. Potassium gives strength to muscles and gives extra energy.

Spinach is a very valuable product. Soups are also prepared on its basis, but it is best to add it to ready-made dishes or make salads based on it.

2. Beet

This vegetable, both raw, boiled and boiled, is a wonderful ingredient for any dish: from salads to soups. But vegetable juice is also used as a remedy, regenerating blood and giving additional strength to the body .

Beetroot contains:

  • Carbohydrates;
  • Sugar;
  • Antioxidants;
  • Vitamins and minerals.

And according to the latest research by British scientists, beetroot increases the body's endurance to such an extent that the sports community tacitly considers its juice to be natural, but not prohibited doping.

Also beetroot cleanses the blood vessels of the brain .

3. Garnet

Garnet is able to add strength and cheerfulness instantly. It contains so many vitamins and minerals that it can replace the most powerful pharmaceuticals aimed at boosting tone. Abundance of vitamins, sugars, organic acids, calcium, potassium, magnesium, cobalt, manganese:

  1. Renew the blood by increasing hemoglobin levels;
  2. Tones and gives strength.

To keep the effect constant, it is enough to eat half a fruit daily or drink 50-100 ml of pomegranate juice.

4. Banana

This fruit is rightfully considered the most real energy drink. And it's not just about sugars and carbohydrates, although there are a lot of them in a banana.

Potassium contained in fruits, is responsible for physical endurance . When there is not enough of it, glycogen is not formed in the muscles. Without this carbohydrate, muscles cannot contract, and the muscle tissue itself begins to break down to give the body energy.

As a fast carbohydrate, bananas are useful for snacking for children, because they are very active, and sometimes you need to quickly restore their strength. Bananas should also be in the diet of those who do sports: before classes, they give them energy, and those eaten after &8212; do not allow muscle cells to break down.

5. Apple

Juicy sweet and sour fruits with rich flavors are also advised to be sure to eat before and after training. Vitamins, Organic Acids, Sugars, Minerals and Carbohydrates &8212; without all this, neither physical nor mental activity is possible.

But there is a special substance in apples &8212; quercetin. It helps cells produce more energy. Therefore, apples restore strength well after physical exertion and accumulate them before the next exertion.

If an apple has a normal, natural, and not waxed peel (it is easy to distinguish by the unnaturally shiny beauty of the fruit), then it must be eaten: most of all quercetin is contained in it.

Other products

Check out other energy products on the infographic:

And now let's talk about harmful products.

What should be avoided?

If you want to maintain strength and endurance, it is not enough to eat apples or beets from time to time: energy-valuable products must be on the table every day. But also brain-damaging foods from an energy point of view, it is necessary to avoid.

  1. Food and drinks containing refined sugar. All sweets give a surge of strength very quickly. But after that, the opposite effect follows, since glucose immediately enters the bloodstream, without accumulating glycogen as a strategic energy reserve.
  2. Flour. Baking &8212; heavy food: besides satiety, it brings a feeling of heaviness, as it swells in the stomach. There is nothing to say about the surge of strength here. In addition, as in the case of sugars, there is a rapid release of glucose into the blood, followed by an attack of severe fatigue.
  3. Fried. In addition to the fact that this food is too high in calories and contains carcinogens that contribute to the development of oncology, the gift is very long and difficult to digest, taking away energy from the body.
  4. Fast food. Food manufacturers are saving on the quality of ingredients on an industrial scale. Therefore, as in the case of fried food, fast food takes away the energy that is needed for its digestion. Therefore, such food should not be consumed during the working day, in order to avoid a decrease in productivity and efficiency. You can afford it, but occasionally, on a day off, when relaxation does not hurt.
  5. Alcohol. Alcohol has a detrimental effect on the brain . In some cases, even in small, practically therapeutic doses, alcohol does not bring any benefit to the body. In large quantities, it always takes a lot of energy, and at least for a few days it deprives a person of an energetically fulfilling life.

4 more important tips

Getting maximum strength from eating food is a natural human goal. In addition to eating healthy vegetables and fruits, it does not hurt to follow a few more rules in order to always feel strong and hardy.

  1. Eating natural food. It includes not only fruits and vegetables, but also berries, herbs, nuts, eggs, fish, lean meat, dairy and fermented milk.
  2. Proper drinking regime. An adult needs to drink 1.5-2 liters of water per day, otherwise absolutely all processes in the body slow down, there is no strength left.
  3. Full sleep. Lack of sleep disrupts the work of all body systems. No food can compensate for a full rest, which an adult needs from 7 to 9 hours a day.
  4. Getting rid of stress and depression. The neuropsychic state has a very strong effect on the energy component and most of all affects the state of fatigue.

Interesting video

We recommend watching these videos for a detailed introduction to the topic:

Eating fruits and vegetables has the best effect on the state of vivacity. It is easy to keep the body in the right tone if vegetable food is present on the table every day.

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