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5 foods to increase energy level. If you often feel tired and exhausted, your diet could help your body fight against the downsizing and infuse the energy needed for a dynamic day. Here are seven ways to optimize your diet for energy throughout the day.

 increase energy level

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Where does your energy come from?

The basic elements of nutrition – carbohydrates (carbohydrates), proteins and lipids (fats) – provide calories, therefore energy. The human body turns carbohydrates into glucose, its main source of energy. Carbohydrate consumption raises the amount of glucose in the blood as measured by the blood glucose level. The rise in blood glucose results in the production by the pancreas of a hormone, insulin, whose function is to make glucose penetrate the cells. Once there, glucose provides energy to the body. A small amount of unused glucose is stored in the muscles and the liver as glycogen. This reserve serves when blood glucose is lacking; all excess turns into fat.

1.A good breakfast

 increase energy level

As the name suggests, it allows you to recharge your batteries after the fast of the night. It’s the meal that sets the tone for the day and puts you in shape, both physically and mentally. Eating in the morning is essential for both adults and children, otherwise, the body runs empty. Studies have shown that children who eat at lunch concentrate better, are more creative, have better behavior; it’s also true for adults. It is one of the best ways to increase energy level. Continue reading-The best 4 vitamins to take care of your skin health

2.Foods rich in iron increase energy level

The iron deficiency anemia is the most common nutritional deficiencies among us. Iron is essential for the production of hemoglobin, the main component of red blood cells. Hemoglobin carries oxygen to the cells, which use it to produce energy and perform key metabolic functions. If the body does not have enough iron, the red blood cells cannot provide the necessary oxygen to the cells. The symptoms of iron deficiency are chronic fatigue, lack of energy and difficulty concentrating. Iron-rich foods include red meat, organ meats, fish and seafood, eggs, dried fruits, dark green leafy vegetables, legumes, nuts and other nuts, seeds, as whole or fortified cereals. It is one of the best ways to increase energy level.

3.More complex carbohydrates increase energy level

Once digested, the carbohydrates brought by bread, cereals, fruits, vegetables and sugary products turn into glucose. This simple sugar provides energy to the brain, muscles, and tissues of the body. Complex carbohydrates from bread and whole grains, lentils, and other legumes are a fuel of choice. Because they digest slowly, they feed the body and the brain constantly, and they are accompanied by vitamins, minerals and other phytonutrients useful to the cells. It is one of the best ways to increase energy level.

4.Small meals, several times a day increase energy level

By interrupting the day of snacks and light meals, we ensure a constant intake of glucose. Another advantage is that you do not feel hungry. The midday meal provides the fuel for the afternoon and warns of the “coup de barre”. The menu can be the same for a light meal as for a snack: soup and sandwich, cheese and toast, mini-pizza, yogurt and fruit, raw vegetables, cottage cheese, and biscuits are nutritious quality foods. Meal quantities should be reduced if you plan to have a snack in the afternoon. It is one of the best ways to increase energy level.

5.Stay constantly hydrated increase energy level

It takes 1.5 liters of drink to stay hydrated during the day, more if you exercise. The water keeps the body temperature constant, transports the nutrients, evacuates the waste. Fatigue can simply be a sign of mild dehydration, while thirst is not a reliable index: one can be dehydrated without realizing it. You should, therefore, be careful to drink regularly – water, infusion, light tea, water-chilled fruit juice – or to consume foods rich in water: vegetables (soups), raw vegetables, fruits. It is one of the best ways to increase energy level.

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