To be at the top of your form this summer, start taking care of yourself now. Here is how nutrition can help restore your dynamism and vitality, so that you can fully enjoy a summer that will hopefully be sunny...
Start your day with an energy-packed breakfast
After fasting all night and in order to get ready for a new day, breakfast is the meal that sets the tone and puts you in shape, both physically and mentally. It accounts for approximately ¼ of your daily food intake.
A balanced breakfast includes:
- A cereal product (bread, cereals, toasts...) to fill up on energy
- A dairy product (milk, yoghurt, cottage cheese...) to fill up on calcium,
- A fresh fruit to fill up on vitamins,
- A drink to start the day well hydrated.
Fruits: concentrated dynamism...
Fruits play an important part in your health, as they abound in what is called micronutrients: vitamins, minerals, fibres and antioxidants, the function of which is to protect your body.
We often hear that vitamins provide energy! However, they do not provide any calorie! The truth is that vitamins do not provide energy as such, but they play a part in the vitality of your body. The reason why vitamins are essential is that they help the body assimilate everything it is given. Vitamins are therefore vital substances that the body is not able to produce. Food is the only source of vitamins of our bodies.
Enjoy seasonal fruits : summer brings a variety of flavourful and colourful fruits. Eat at least two or three fruits every day.
Food to improve energy levels
Drinking water is the easiest, quickest way to improve your energy levels. Dehydration can drain the body of energy, result in mood swings and therefore disrupt your body energy function.
Starchy foods are rich in complex carbohydrates. Carbohydrates are essential nutrients that provide energy to your body all day long. Starchy foods have a bad reputation of making you fat. This is a mistake, because they are rich in carbohydrates that are essential - among other things - to our muscles and brain. Carbohydrates are the primary fuel of our body. They are only stored as fat when consumed in excess.
Pollen is a major source of vitamins B. It effectively helps reduce fatigue.
Nuts have a high content in omega 3, an essential fatty acid that may slow down the production of cortisol (stress hormone) while increasing the levels of serotonin (mood-boosting hormone). Additionally, nuts are particularly rich in vitamins E and B, and in minerals such as potassium, magnesium, calcium and iron.
Thus, nuts are ideal for your snack.
Dark chocolate is rich in magnesium, a mineral that helps relieve fatigue, stress and anxiety. Eating chocolate would also promote the release of endorphins, the happy hormones. Enjoying chocolate provides comfort and satisfaction. Unfortunately, chocolate should be eaten in moderation due to its fat content. However, a piece of chocolate every day can liven up the end of a meal...
Citrus fruits are packed with vitamin C. This vitamin is a powerful antioxidant that gives a boost to your immune system and helps better resist microbial aggressions.
You now have all the elements to enjoy a summer full of energy and high spirits.