The energy source of our body is gained from our intake of food and water. The important energy producers are Carbohydrates, fat and protein which are called macro nutrients of our body. Out of these, carbohydrates are the important one. When eaten, all the nutrients will be broken down into smaller components absorbed and converted into energy. This process is called metabolism.
Hence, the right choice of the above inputs in the right proportion will provide better energy to the body.
Carbohydrates: Complex Carbohydrates provide sustained energy for the whole day than simple Carbs. Though the requirement of Carb of a person varies from his/her physical activity, the average requirement is 250 to 750 Gms. /day. Complex Carb includes the Whole grains, beans, legumes, potato, almost all kinds of vegetables – low glycemic index, etc. A day’s diet with complex carb which includes lots of fibre, fresh fruit/vegetables and sufficient water leaves you feel more satisfied and energized. Simple Carb includes Milk, Sugar, White flour, Honey etc. – high glycemic index and carbohydrate toxicity.
Fat or Lipid: Requirement 20 – 60 gms. /day. Diet should include polyunsaturated fat especially Omega 3 fatty acids. Salmon fish are rich with Omega 3. Also nuts and seeds provide essential fatty acids that help more energized and mental alertness.
Protein: Proteins are the basic building blocks of our body. It is richly available in soy beans which contain all the 9 Essential Amino Acids. Proteins are essentially required for blood, hormone, body resistance, muscle, bone, hair, nail, growth, skin, regeneration of cells etc.
Water: Requirement of the water by the body is almost 2 – 3 Litres. As 70% of our body is water, it is very important to provide freshness all day long, great skin, mental alertness, fight fatigue. Proper consumption of water will help to reduce 30% decrease in the risk of Colon cancer.
Preventing draining of energy is as important as gaining energy. Skipping meals/food will cause loss of energy reserves. Strict or Timely diet habits will help to prevent draining of energy.
It is obvious that following a healthy diet is very difficult in present day hectic life style. At the same time if one follow a simple diet habit, regular exercise, adequate rest and relaxation and engaging in stress relieving activities such as yoga, meditation etc will help boost energy levels.