10 foods to help you get active

A well-designed menu will help you feel more cheerful, despite regular physical activity or a heavy work schedule. What foods should be included in your diet?

1. Quinoa

Great product for breakfast or early lunch. 100 g of quinoa contains 64,2 g of carbohydrates, and most of them are slow. They will provide the body with energy for several hours. In addition, quinoa is one of the few plant foods that contains all the amino acids a person needs.

2. Lentils

It is rich in vegetable proteins and complex carbohydrates, which can provide the body with energy for 3-4 hours. It contains a sufficient amount of fiber, which is necessary for beneficial intestinal microflora, and B vitamins, which people who lead an active lifestyle need.

3. Avocado

Avocado is a high-calorie product, but mainly due to unsaturated fatty acids that are indispensable for the human body. The fruit also contains polyphenolic compounds. They have antioxidant properties, resist oxidative processes and thus slow down the aging process.

4. Seaweed

This is the most important source of iodine, a trace element necessary for the production of thyroid hormones, on which the metabolic rate depends. Iodine deficiency can lead to hypothyroidism. Among the symptoms of the disease are fatigue, depression and weight gain due to a slow metabolism. However, regular, 1-2 times a week, consumption of algae can cope with this problem.

5. Eggs

Eggs are one of the healthiest foods on the planet. They have vitamins A and B₂, AT₅, AT₁₂, iron, phosphorus, selenium and especially valuable substance choline, which is necessary for healthy brain function. In addition, one egg contains an average of 6 g of protein with all the essential amino acids.

6. Olive oil

Extra virgin olive oil contains vitamin E, a powerful antioxidant that prevents the negative effects of reactive oxygen species on the body. Olive oil also contains mono- and polyunsaturated fatty acids, which are necessary for the optimal functioning of every cell in the body. And recently proved that the use of this product does not affect weight gain.

7. Grapefruit

Vitamins A and C, which this fruit is rich in, protect against infections and help the body recover faster. It is high in fiber, a nutrient that gut micro-organisms need to synthesize nutrients for our body: B vitamins₁₂, K and so on. In addition, grapefruit is a low-calorie product. Take note if you follow the figure.

8. The nuts

They provide the body with both proteins and unsaturated fatty acids – the perfect snack for people who live in a 24/7 rhythm. In addition, a pack of nuts is easy to eat when there is no opportunity to have a full meal: in a traffic jam, in the subway, on the way to work. The main thing is not to get carried away.

9. Salmon

Coho salmon, pink salmon and other salmon contain essential omega-3 fatty acids: docosahexaenoic (DHA) and eicosapentaenoic (EPA). The first helps to reduce the level of bad cholesterol and thus has a beneficial effect on the cardiovascular system. The second helps to fight inflammatory reactions in the body. By eating salmon twice a week, you meet the body’s need for these important components.

10. Caviar

This is not only a symbol of a luxurious life, but also a complete protein, necessary for those who lead an active lifestyle. There is a lot of protein in red caviar – 32%. And it is absorbed much better than the proteins of dairy and meat products. Red caviar also helps strengthen bones and has a beneficial effect on vision.