There are a few different things we can do to support healthy energy production, to maintain us sharp, energetic, focus and healthy.
First, our digestion needs to be healthy and well supported; this is where energy production begins. Having healthy eating habits, such as eating light and only until satisfied, eating every 3 hours, never allowing our stomach to be fully empty. Eating slowly and consciously is also very important, chewing at least 20 times and sitting down while eating. Consuming high fiber meals, drinking plenty of water, enjoying herbs and spices and replenishing the gut flora with probiotics, will allow the digestive system to function properly without much burden. If there is healthy digestion, energy production will be balanced
In addition to healthy digestion, our diet should be filled with low-glycemic-index foods. These kinds of foods provide us with long lasting and balanced energies. High-glycemic-foods disrupt the energy balance, by either giving peaks or valleys of energies, due to blood-sugar imbalance. Some examples of Low-Glycemic-foods are leafy green vegetables and legumes; high-glycemic foods would be white bread, sugary foods, pops and processed foods.
Another important key to healthy energy production is consuming whole grains rather than refined grains. Whole grains are rich in all the vitamin Bs, which are essential in energy production. Refined grains lack important nutrients such as fiber, healthy omegas almost no Vitamin B. Therefore is always good to choose whole grains
Healthy energy production is also achieved by including a good source of protein with each meal, especially in the morning. Enjoying a varied diet full of whole grains, vegetables and healthy protein provides all the nutrients and building blocks for proteins needed by the cells. Some examples of good protein sources are fish, eggs, tofu, non GMO soy, legumes + brown rice, quinoa + lentils and more.2409582661_4fd86fb761_o
Having an adequate amount of healthy fatty acids is also crucial for healthy energy production. These fats are necessary for cell membranes and are also carriers to important nutrients in the body. Some examples of good fatty acid sources are raw almonds, walnuts, pecans, flaxseeds, sesame seeds, sunflower seeds, pumpkin seeds, salmon, sardines, cod, halibut, sole, perch, olive oil, hemp oil, coconut and oil. In addition to these, inositol found in whole grains and choline found in egg yolks are also important for cell membrane support and energy production
Phytonutrients such as antioxidants are important because they fight free radicals and oxidative compounds, which can disrupt cells and energy production. The vitamin E family contains powerful antioxidant properties; you can find high amounts in wheat germ and germ oil. They can protect DNA from oxidative stress damage, which in turn affect energy production. Another powerful antioxidant is vitamin C, it is water soluble and critical for cellular membrane health, it’s main function is to recycle vitamin E to its active form. So Vitamin C also has a role in protecting cells against free radicals. Sources of vitamin C include, broccoli, bell pepper, strawberries, oranges, lemon juice, papaya, cauliflower, kale, mustard greens and Brussel sprouts.
Limiting and avoiding things like coffee, alcohol, nicotine, processed foods and sugars are necessary for all the above tips to work properly. Nicotine and caffeine block and disrupts absorption of nutrients and reduces the ability to produce healthy amounts of energy. Last but not least, it is important to eat organic and non GMO, agricultural chemicals are added to non organic foods, which in turn we consume. These chemicals can be very harmful, they might not have short term effects, but they can be detrimental for our long term health, if there is no other option, than it is goo to wash the food with white vinegar to reduce the amount of chemicals and pesticides.
For more info check The World's Healthiest Foods: Essential Guide for the Healthiest Way of Eating