20 super foods that boost your stamina 

Feeling a bit tired lately? Do you often feel you don’t have enough stamina for work, family, gym and friends? Your lifestyle plays a important role in your overall health, Festive season is around and we all need some extra energy, thankfully god made superfoods to keep our energy level good. Let’s find out more about these food than help to increase your stamina. 

1. Almonds : 

Almonds are considered to be the world’s healthiest foods. They are rich in vitamin E and omega-3 fatty acids. These fatty acids are an excellent source of energy and do not accumulate in the body. They build strong bones, nourish the brains, improve heart health and keep you energetic all through the day. Now you know why your nana told you to take almonds daily! 

2. Apple : 

Apples are also great sources for soluble fiber, vitamin C and antioxidants called polyphenols. They are rich in fructose, which is the predominant sugar found in fruits. it’s a good energy source that doesn’t spike blood sugar levels too dramatically. Eating an apple will give you a steady supply of glucose to your brain and muscles for at least an hour to sustain you during your busy schedule! 

3. Beans : 

Beans are very good for your heart. They are a significant source of low-fat protein (especially for vegetarians) as well as iron, magnesium, calcium, potassium, and B vitamins, all of which support healthy metabolism. 

4. Dark leafy greens : select veggies that’s rich in color, because that also means it’s rich in nutrients. The dark greens of collards, Swiss chard, spinach, and other leafy vegetables supply generous servings of vitamins A and C, calcium, iron, fiber, and protein.

5. Dark chocolate : 

This one is my favourite! Dark chocolate, the less processed the better, is rich in a type of antioxidant called a flavanol, which studies have shown can help protect heart health. And a healthier heart means more oxygen delivered, which translates into higher energy levels.

6. Brown Rice:

 Brown rice falls under complex carbohydrates. This is rich in fiber content and Vitamin B complex. Brown rice is less starchy, and hence takes longer to digest. This keeps the stomach full for a long time and helps one maintain good levels of stamina. 

7. Popcorn :

Popcorn can be a great, low-fat, yet filling snack food. As a whole grain, it’s chock-full of fiber in an easy-to-eat form. The theatre popcorn is a big No as it’s heavy on salt, oil, and calories. Instead, choose air-popped corn if available, or microwave a low-fat version at home.

8. Yogurt : 

Probiotics are the good bacteria found in yogurt. Probiotics help to keep your gut healthy, assisting in digestion, which in turn leads to you getting the most of the food you consume and helping to fight fatigue.

9. Sweet potatoes :

They contain iron, potassium, magnesium, vitamin C and vitamin D – all of which help to increase energy levels and stop your from feeling tired. As sweet potatoes are hugely versatile, you can enjoy them mashed, grilled, steamed, roasted, in a salad, by themselves or in a curry. 

10. Eggs : 

Eggs are the highest source of complete protein with eggs providing an impressive 30 per cent of your daily requirement. They are great to help after a workout to ensure your muscles can recover properly and your body feels fresh for the day ahead. 

11. Fish : 

They are rich in proteins, vitamins, minerals and omega-3 fatty acids. Hence Fish is incredibly nutritious. Eating fish is beneficial for heart health, development of the brain and nervous system. Fish provide lean proteins and all other nutrients required for optimum stamina levels. 

12. Peanut butter : 

Peanuts are said to contain Omega 3 fatty acids that helps in reducing pain, boost heart health and develop your brain. Peanut butter is also excellent for building stamina. It is high in calories and digests slowly. 

13. Red grapes : Red grapes contains ‘resveratol’ which provides increased energy. These grapes contain a very small amount of sugar, which gives you instant energy and helps build stamina.

14. Quinoa :  It contains eight essential amino acids, vitamins, minerals and fibre. It gives instant energy and keeps you active. It’s easy to cook and can be cooked like rice in only 10 minutes. 

15. Coffee : Coffee is known to be an instant energy provider. It is known to help fight against fatigue, as it triggers the central nervous system. Coffee keeps you energised and active throughout the day. 

16. Soybeans : Soybeans are know to be the richest source of plant proteins and are on of the best foods to increase stamina. They are high in insoluble fiber, vitamins, and minerals. Soybeans help increase muscular strength and provide stamina to sustain a longer duration of physical activity.

17. Chia seeds : 

These are packed with all the 20 amino acids and are also rich in omega-3 fatty acids. And they can compliment any meal! 

18. Bananas :

 Bananas provide smart carbohydrates to boost energy levels required for a long distance run. They are a staple food for most of the athletes. 

19. Pomegranates : 

Pomegranates are rich in antioxidants, vitamins, and minerals. They promote healthy bones, cardiovascular health and boost immunity and stamina. Pomegranate has a high content of polyphenols and helps to eliminate muscle inflammation and soreness.

20. Chicken : Chicken is an excellent source of lean, low-fat proteins. This supports a healthy body weight, promotes the growth and development of muscles and aids weight loss. Chicken improves stamina by keeping you satisfied and energetic all day. Eating chicken improves bone health, builds muscles, improves immunity and relieves stress. 

Image sources : 1,2,3,4,5,6,7,8,9,10,11,12,13

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