Make Your Summer More Energetic with These 10 Healthy Foods

Boost Your Summer Energy with 10 Healthy Foods

During the hot summer months, many of us feel more physically and mentally tired and sluggish. According to Özge Öçal, Nutrition and Dietetics Specialist at Acıbadem Maslak Hospital, "Creating the right nutrition model with appropriate foods is quite important to boost our energy and feel more energized. For this reason, it is beneficial to turn to foods with high water and vitamin-mineral content," says Nutrition and Dietetics Specialist Özge Öçal, who explained 10 foods that will increase your energy and provided important warnings and recommendations.

Raw Almonds

Try to consume 10-15 raw almonds regularly each day. Thanks to the magnesium and B vitamins it contains, almonds are a wonderful food for your energy metabolism. Research shows that people with low magnesium levels tire more quickly due to magnesium's role in energy metabolism. Additionally, insufficient B vitamin levels can cause fatigue, irritability and reduced concentration.

Oats

Oats keep you full throughout the day and balance blood sugar thanks to their high fiber content. When our blood sugar rises suddenly, it causes a sudden increase in insulin secretion and then a rapid drop in blood sugar again; this leads to feeling sleepy, tired and sluggish. To prevent your energy from dropping, be sure to include fiber sources in your diet. You can consume oats as a breakfast alternative.

Bananas

Bananas are among the best foods to increase your energy levels thanks to the carbohydrates, fiber, vitamin B6 and potassium they contain. Potassium helps muscles function and vitamin B6 plays a role in how your body uses the energy it consumes. For this reason, by consuming 1 local banana daily, you can prevent the feeling of fatigue and sluggishness during summer.

Salmon

Omega 3 is one of the nutrients that reduces inflammation in the body. Since inflammation in the body is among the main factors leading to fatigue, make sure to consume fatty fish such as salmon, which are rich in omega 3 content, 2-3 times per week.

Dark Chocolate

Dark chocolate contains a higher percentage of cocoa compared to regular and milk chocolate. The antioxidants in cocoa increase blood circulation in the body, supporting oxygen delivery to muscles and the brain.

Green Tea

Green tea has a high antioxidant capacity that can prevent fatigue caused by oxidative stress and inflammation. Additionally, research has shown that green tea can increase mental concentration and alertness thanks to the caffeine and L-theanine it contains. If you do not have blood pressure problems, make sure to consume 2 cups of green tea per day.

Yogurt

The intestines are our second brain. Proper intestinal microbiota supports our immune system, regulates our energy metabolism and plays an important role in our mental health. Thanks to the probiotics it contains, yogurt regulates our intestinal microbiota and supports us in feeling energized both physically and mentally. Additionally, thanks to the B vitamins it contains, it enables our body to use the energy we consume. If you do not have an intolerance or allergy, make sure to consume 2 glasses of yogurt or kefir per day.

Avocado

Avocado, which is quite rich in healthy fats and fiber, is a good source of B vitamins necessary for optimal mitochondrial function, where cellular energy is produced. Additionally, thanks to the healthy fats it contains, it increases the absorption of fat-soluble vitamins and creates an energy source for the body. You can consume 1/4 avocado per day instead of 5-6 olives or 1 teaspoon of olive oil.

Citrus Fruits

Citrus fruits, which are a high source of vitamin C, are also fruits with high antioxidant capacity. Thanks to their high antioxidant capacity, they provide protection against oxidative stress. Research shows that oxidative stress can increase the feeling of fatigue in individuals. For this reason, it is beneficial to consume 1 portion of orange or lemon daily.

Dark Leafy Vegetables

Nutrition and Dietetics Specialist Özge Öçal states: "Dark leafy vegetables are rich in potassium, magnesium, vitamins A, C, K, folic acid and fiber. Thanks to the minerals it contains, it supports the production of red blood cells, ensures that oxygen is transported to cells efficiently and in this way helps us fight both mental and physical fatigue. If you are not using blood thinning medication; make sure to consume 1 handful of dark leafy vegetables raw or steamed daily."