Do you wake up in the mornings not feeling well-rested or less energized?
Are you someone who needs multiple cups of tea or coffee to get you through the morning? Have energy drinks made their way into your daily life? What about that 4:00 PM crash when you start looking for sweets and refined grains?
Nutritionist Avni Kaul founder of Nutri Activania says if any of these sounds an alarm to you, take a look both at the quality and amount of sleep you are having and how you fuel your body every day.
Opting for processed foods with added sugar for energy will only make you feel worse. Natural whole foods can provide you with the boost you need to keep yourself feeling light and energized without any crash.
Fresh seasonal fruits, vegetables, nuts, seeds and foods high in vitamins, minerals, and antioxidants fill your body with nutrients that help counteract fatigue and sustain you for an entire day.
In this article, Delhi’s top Nutritionist and Dietitian Avni Kaul is sharing the best food to eat if you feel tired in the mornings.
Watermelon
Even the smallest dehydration can cause you to wake up not feeling at your best.
It’s essential to pack your diet with high water-containing foods (think of fruits and vegetables), and watermelon is one of the best sources. This wonder fruit is more than 90% water, provides a variety of vitamins, minerals, and antioxidants, and contains the amino acid L-citrulline, which may help reduce muscle soreness.
Begin your day with a bowl full of watermelon for the ultimate hydration and fill yourself with energy.
Almonds
Almonds are a big source of high-quality protein, fiber, and healthy monounsaturated fats. They’re filled with vitamin B which help your body convert food into energy, and are high in magnesium which helps counter muscle fatigue.
Add almonds into your morning granola or have a handful as a mid-morning snack.
Banana
Bananas are your number one option when on the run. This potassium-rich fruit includes a good amount of fiber, which lowers down the release of sugar into the bloodstream, and provides a huge source of magnesium and vitamin, B. Add banana to your breakfast.
A ripe banana will give more readily available energy in the form of sugar, as compared to an unripe banana. They must be freckled and yellow rather than green. This is how you know the starch has converted into sugar you can adequately digest and use for energy.
Spinach
Spinach is a good source of vitamin C, folate, and iron. Equal amounts of these vitamins and minerals are vital for energy production. Lower levels of iron, in particular, are a major reason for fatigue.
Add your morning eggs with sautéed spinach, and have a squeeze of lemon juice to enhance iron absorption.
Dates (Khajur)
Apart from their amazing sweet flavor, dates are easily digested by the body and supply an instant boost of energy. They’re a potent source of calcium, phosphorus, potassium, magnesium, zinc, and iron.
Add chopped dates to your morning fruit plate, throw a couple into your smoothie for some added sweetness.
In Buenos Aires, 2018 Summer Youth Olympic Games Nutritionist Avni Kaul was the Advisor (Nutrition) from India. She is a Gold-medallist master’s science graduate from the University of Delhi in the subject of Food and Nutrition. Avni Kaul is a diet and nutrition columnist in some of India's leading newspapers and magazines like -
Columnist at TimesNow
Columnist at NDTV Food
Columnist at Grazia
Columnist at Deccan Herald
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