Health

Energy boosting foods to beat winter laziness and fatigue

Health, according to the World Health Organization, is “a state of complete physical, mental and social well-being and not merely the absence of disease and infirmity”.[1] A variety of definitions have been used for different purposes over time. Health can be promoted by encouraging healthful activities, such as regular physical exercise and adequate sleep,[2] and by reducing or avoiding unhealthful activities or situations, such as smoking or excessive stress. Some factors affecting health are due to individual choices, such as whether to engage in a high-risk behavior, while others are due to structural causes, such as whether the society is arranged in a way that makes it easier or harder for people to get necessary healthcare services. Still other factors are beyond both individual and group choices, such as genetic disorders.

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The wintertime is prone to fluctuating energy levels, so eating nutritious meals can help to refresh you and reduce lethargy.

A runny nose, constant sneezing, layered clothing and heaters —this is simply how many of us might be coping with the winter season. After all, chilly weather has the potential to wreak havoc on our immunity and energy levels.

When winter comes, we have to prepare our bodies to cope up with the odds of the changing season. So, if you are feeling deficient in energy during this time and getting infected frequently, all you need are some foods that can give you a dose of energy, and those that empower your body to fight infection.

winter foods for energy
Winters, more than summers, can make you feel especially groggy in the mornings! Image Courtesy: Shutterstock

So what are the best foods to eat for energy this winter? Well, we have Nabanita Saha, Chief Clinical Dietician, Manipal Hospital Old Airport Road, Bengaluru, to reveal winter foods that are powerhouse of energy and can help maintain good health.

Add these foods to your winter diet for energy:

1. Dates

It provides the necessary heat to our body to keep us warm during winter. They also act as energy boosters whenever we feel lethargic and need instant energy. They are a great source of calcium, phosphorus, potassium, magnesium, zinc, and iron.

2. Nuts and oily seeds

A handful of nuts and a spoon of mixed oily seeds are the healthiest snack options to have. Nut and nut butter are energy boosters as they are packed in calories along with healthy fats. Nuts can simply supply energy and booster mood.

3. Eggs

Eggs are packed with essential amino acids and protein. They help you to stay alert when you add them in your breakfast. Eggs contain all the nutrients that the body needs to produce energy. The vitamin A, vitamin B12 and selenium in eggs are the key nutrients that keep our immune system healthy.

4. Bananas

Every trainer and coach will ask you to eat bananas to boost your energy levels before a workout because bananas are a good source of carbohydrates and so will improve your energy levels. Bananas are also rich in vitamin B6 and are known for their prebiotic nature which will boost gut health and hence build our immunity.

winter foods for energy
This good old fruit can have the most powerful impact on your health! Image courtesy: Shutterstock

5. Oats

Steel cut oats are especially healthier for us. They are packed with carbohydrates, proteins, and soluble fiber which gives us energy and an awesome option to kickstart our day. Its soluble fibre ensures a steady release of energy until we are ready for our next meal.

6. Apple

The age-old saying that an apple a day keeps the doctor away and it’s true as apples are rich in vitamins, antioxidants, dietary fiber and many other nutrients like quercetin, catechin, phloridzin and chlorogenic acid. Due to its antioxidant properties, an apple keeps the free radicals under control and prevents many other diseases when taken on a regular basis.

7. Beetroot

Beetroots are rich in zinc and other trace minerals such as potassium, magnesium, manganese, and folate. These nutrients are vital for maintaining healthy cells in our bodies and helps strengthen the immune system. It is a great option for boosting energy.

winter foods for energy
Beetroot can have multiple benefits for your health! Image courtesy: Shutterstock

8. Indian black rice

Black rice is the latest superfood. It gets its signature black-purple color from the pigment anthocyanin, which has antioxidant properties. Apart from being a good source of carbohydrates it also contains several antioxidants like lutein and zeaxanthin which improve eye health by protecting our retina from potentially damaging free radicals. They are also easy to cook, are gluten-free and a healthier option for even those who are gluten sensitive.

9. Citrus fruits

Citrus fruits like orange, lemon, lime, kiwi, grapefruit, and gooseberries are packed with vitamin C. They are also known for their super antioxidant properties and help improve the immune system alongside keeping us energetic as well.

Do include these foods to increase stamina in your diet to power through the day.

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