Food helps body and mind to function in the best possible way. Here’s what foods to choose so as not to run out of strength.
Nowadays eating has a dual purpose: not only to nourish the body, but also to satisfy the palate.
Sometimes this second function takes over, so much so that the fundamental objective of nutrition is overshadowed, which is to provide the body with all the nutrients and energy it needs.
The risk is to end up taking in more calories than you consume; The reason is easy to say: in modern nutrition foods that give energy in abundance are not lacking, often tease the taste buds and are consumed in quantities much higher than the body’s needs, so as to promote weight gain.
On the contrary, a poor diet from an energy point of view can cause weight loss, severe fatigue, hypoglycemic drops, reduced physical and mental performance and in some cases even depression.
To avoid running out of fuel in the middle of the day – perhaps while you are working or studying, or during physical activity – you can rely on certain foods. Let’s see which ones.
Foods that give energy to the body
The foods that give energy to the body owe their properties to the nutrients present within them, from which the cells derive the “fuel” to perform their functions. In particular, a gram of carbohydrates or proteins corresponds to about 4 calories, while a gram of fat provides 9 calories.
When choosing foods, however, you should not rely only on counting calories: it is also important to ensure a nutritionally balanced diet.
To give us some indications in this regard are the Larn (Reference intake levels of nutrients and energy for the Italian population), according to which carbohydrates must be the basis of a healthy diet, which should represent between 45 and 60% of the energy consumed in the day.
Already from 4 years of age, however, lipids should be limited to 20-35% of the energy consumed daily. On the other hand, that fatty foods can have the opposite effect compared to a recharge of energy is intuitive, as their ability to weigh down and make digestion difficult is well known.
As far as proteins are concerned, in general in adulthood one gram per kg of body weight is sufficient. However, there are exceptions, which may require increasing daily protein intake, as in the case of those who practice physical activity at a high level.
Foods that energize the mind
Food, however, not only provides energy to keep the body strong, but also to make the nervous system work better.
In contrast to muscles and liver, the brain cannot use fats directly, but needs glucose.
To cover its daily needs, 130 g is needed. Rapid decreases in its availability can negatively affect attention, memory and learning, while taking it can improve attention and memory even in conditions of moderate stress, such as that associated with the most demanding mental tests.
But beware of sugar “binges”, which, indeed, can be counterproductive.
In fact, the consumption of simple sugars (especially if taken alone) causes a rapid increase in blood glucose levels; In itself this phenomenon helps to combat physical and mental fatigue associated with what is not by chance called “sugar drop”, but gives relief only in the short term.
In fact, in these cases blood glucose levels return to lower within a short time, leaving body and mind again short of energy.
For this reason it is preferable to take simple sugars within a meal, even better if together with foods rich in fiber that slow down absorption: the energy taken will thus be available in the longer term.
Finally, we must not forget that according to the Larn simple sugars (such as table sugar, those of which honey is rich and those present in chocolate and sweets) should not exceed 15% of the energy consumed daily with food.
This means that to meet the body’s energy needs it is better to choose sources of complex carbohydrates, such as whole grains and legumes.
In addition, it is good never to skip meals, especially breakfast, which seems to have an importance not to be underestimated for the proper functioning of the brain and for the well-being of the body: it is the right opportunity to provide mind and body with some energy after prolonged overnight fasting, and is associated with an improvement in memory and attention.
Vitamins and minerals in energy-giving foods
In particular, to help the body to obtain energy from food are the B vitamins (from vitamin B1 to vitamin B12); To fill it up, just include in your diet, in appropriate proportions:
- fish
- Meat
- eggs
- Dairy products
- green leafy vegetables
- kidney beans
- peas.
Vitamin C, on the other hand, in addition to having antioxidant properties, is essential for the transport of fatty acids in the mitochondria (the energy centers of cells), for the synthesis of hormones and for the metabolism of iron and folic acid.
It is found in citrus fruits, but not only: also in peppers, tomatoes, kiwis and many other fruits and vegetables.
Some minerals also intervene in different ways in energy metabolism:
Calcium and magnesium are also crucial for the excitability of muscles and nerves.
The best way to have all these micronutrients available is to follow a varied diet that does not exclude any class of foods and that is rich in vegetables, especially fresh fruits and vegetables of different colors.
| Alimony | Vitamins/minerals |
| Liver, eggs, butter, milk, fish, sweet potatoes, carrots, melon, pumpkin, apricots | Vitamin A |
| Whole grains, brewer’s yeast and wheat germ, legumes, liver, pork and dried fruit | Thiamine |
| Milk, brewer’s yeast, eggs, meat and green vegetables but especially in cheeses and liver | Thiamine |
| Liver, fish, meat, whole grains, legumes and nuts | Thiamine |
| Liver, legumes, eggs, brewer’s yeast | Thiamine |
| Meat, tuna, salmon, whole grains, legumes, nuts, vegetables | Thiamine |
| Liver, eggs, legumes, meat, fish, nuts, whole grains | Thiamine |
| Legumes, whole grains, brewer’s yeast, green leafy vegetables | Thiamine |
| liver, eggs, meat, fish, shellfish, milk | Thiamine |
| Fruits and vegetables, especially citrus fruits, peppers, tomatoes, kiwi | Vitamin C |
| Milk, eggs, cod liver oil, herring, salmon, sardines, mackerel | Vitamin D |
| Brown rice, seeds, wheat germ. In particular olive oil, soybean, corn, sunflower, peanuts, almonds and hazelnuts | Vitamin E |
| Green leafy vegetables, vegetable oils (meat, legumes, dairy products in smaller quantities) | Vitamin K |
| Meat, liver, fish, spinach, oats, legumes | Iron |
| Whole grains, meat, brewer’s yeast | Chromium |
| Milk and dairy products, fish, legumes, dried fruit, broccoli and cabbage, water | Calcium |
| Legumes, eggs, meat, milk, cereals, vegetables | Phosphorus |
| Meat, offal, molluscs and crustaceans, dried fruit, sunflower seeds, legumes | Copper |
| Wheat germ, bran, dried fruit | Manganese |
| Fruits and vegetables, legumes, dried fruit | Potassium |
| Green leafy vegetables, legumes, dried fruits, whole grains. Less meat, fish, milk | Magnesium |
| Meat, fish, eggs, milk and dairy products, wheat bran, legumes, dried fruit | Zinc |
Foods that give energy in the morning
As mentioned, breakfast is the first good opportunity of each day to recharge your batteries.
In general, during this meal you should take about 20% of your daily calories.
Among the sources of carbohydrates it is better to prefer those containing complex sugars and fiber, but nothing prevents you from spreading a little jam on a slice of wholemeal bread: just choose one with a low content of added sugars.
Semi-skimmed milk and yogurt can also be fine, perhaps combined with whole grains and some fresh fruit.
Foods that give energy for sport
When practicing a sport, the muscles need energy; Also in this case the best source of energy is carbohydrates.
In fact, a diet poor in these nutrients reduces the resistance of those who practice physical activity by three times; It is therefore better not to miss them, taking them also in this case in the form of foods that do not raise blood glucose too quickly, such as beans, milk, wholemeal pasta and apples instead of bread, rice, potatoes and bananas.
In addition, athletes should favor foods that do not overburden digestion, an effect that would be counterproductive for performance.
Always in order not to compromise performance, it is better to finish the last hearty meal at least 3-4 hours before physical activity; For a boost of energy just before a workout or a fitness session you should instead limit yourself to simple foods such as crackers, a fruit or a yogurt.
Finally, to have enough energy available, it is important to take care of the diet even after physical activity, when it is good to replenish energy reserves, once again, with foods rich in carbohydrates.
Attention, however: for proper nutrition, the athlete can not miss even vegetables, which together with fruit and drinks designed for those who practice sports help to fill up on vitamins and minerals necessary to have enough energy available during physical activity and to replenish those (such as potassium) that are lost through sweating.
Foods that give energy for study
Finally, the school. As mentioned, providing the brain with adequate doses of glucose is essential for memory and attention, but how to provide it with snacks?
Even when you are on the books it is good to avoid engaging the stomach too much with digestion; The risk is to obtain an effect opposite to that desired, with drops in attention and concentration and mood changes.
For this reason it is good to avoid giving children snacks rich in fat: better than fresh fruit (source as well as sugars, also vitamins and mineral salts), a yogurt, wholemeal rusks or a small sandwich with a little jam without added sugar.
In general, a snack should not exceed 5-10% of the total energy consumed during the day and should be included in a balanced diet from both a nutritional and energy point of view.
The composition of nutrition can in fact influence cognitive abilities and results achieved at school, modifying factors involved in the development and functioning of neurons.
Once again, simple sugars are the ones to be blamed, along with saturated fats (such as those of butter and salami).
The allies of the brain even at school are instead the vitamins and minerals of fruit and vegetables and the omega 3 of fish, flax seeds and dried fruit (especially walnuts instead of almonds).
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.