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Best Health – Healthy Food of High Five

Posted on | October 17, 2009 | No Comments

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For a little something to get going in the morning or to make it through a mind – numbing afternnon, skip the coffee and chocolate. They may give you a quick energy surge but leave you even more tired in no time. Instead, experts recommend these five foods (no fancy preparation required) for lasting get – up – and – go.

Orange Juice.
Research shows that as many as one in three women are not getting enough vitamin C, the energy – essential vitamin found in Orange Juice that helps the body absorb blood – building iron. Vitamin C has many roles and one of it is enhancing iron absorption. Low iron levels result in lethargy. So having sufficient vitamin C in the body helps increase iron levels, and diminishes tiredness.
The recommended daily allowance is 30 mg; you don’t need a supplement if you drink two glasses of Orange Juice, and eat two servings each of fruit and vegetables daily.

Oatmeal.
If you’re constantly exhausted in the mornings, try packaged oatmeal for breakfast. It’s loaded with simple and complex carbs and energy – sustaining soluble fibre. Complex carbohydrates take longer to digest and as oatmeal is also high in fibre, it makes you feel ‘more full’, for a longer time. The soluble fibre slows down carb absorption, thus keeping blood sugar – and energy – levels more constant.

Water.
When your body is dehydrated, the circulatory system is affected as water is needed to transport nutrients to the body. It then forces cells to borrow water from your bloodstream, reducing your vitality. To check your hydration status, simply observe the colour of your urine; if it’s darkish yellow, you’re probably dehydrated. Dehydration also slows metabolism, hampering your body’s ability to burn fat. Aim for eight glasses a day – more if you exercise or are active. This will help prevent cumulative dehydration which may build up over the week and lead to Friday fatigue.

Beans.
If you suspect midly low iron is slowing you down, eat more fibre – filled beans, which are known to improve endurance. They’re a great source of iron which is crucial for the creation of red blood cells. These cells carry oxygen to cells in the body; lack of oxygen results in lethargy.
To boost iron intake – and your energy levels – eat different types of beans as well as other high – iron foods like tofu, dark leafy greens and red meat. However, if you’re severely iron – deficient, you may be anaemic and should see a doctor.

Apples.
With its multi – health benefits, an apple a day really keeps the doctor away. Apples contain fructose for energy, and fibre that spreads out this energy surge. Furthermore, the fibre in apple skin aids bowel movement regularity and helps lower risk of colon cancer. The skin is also rich in quercetin, an antioxidant that may reduce the growth and spread of cancer cells as well as help promote heart health by protecting blood from oxidation and fatty deposits.

Power Up At Breakfast.
For more lasting energy, your breakfast carbohydrates should be balanced with some protein. This allows a slow but constant energy release to sustain you until your next meal without feeling hungry. A carb – rich, protein – low brekkie, however, makes your body produce serotonin, so you’ll feel sleepy. Try wholemeal toast with egg or low – fat cheese and a piece of fruit; or team fortified cereal with low – fat yoghurt or milk and fruit.

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Category: Healthy Food
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