Fitness Guide

What foods should be favored to boost your tone and vitality?

Our body draws its energy from our food. Our cells extract kilocalories from food to store and consume them. By adopting a balanced diet, you provide the vitality necessary to be healthy and have enough energy for the day.

Daily calorie intake

We consume energy continuously, even when we are not moving and sleeping. Our body indeed consumes crayons to breathe, to make the heart beat to circulate the blood, to digest, etc. Moreover, our cells are alive, they multiply and must be able to repair themselves.

Energy needs are multiplied when you practice a physical activity for your pleasure, but also according to your job. The more active you are, the more fuel you need. Below are the average energy requirements.

  • 2-year-old child: 1100 kilocalories
  • 9-year-old child: 2100 kilocalories
  • 18-year-old teenager: 3700 kilocalories
  • 18-year-old girl: 2900 kilocalories
  • Men between 20 and 40 years old and 70 kg: 2700 Kilocalories
  • Women between 20 and 40 years old and 60 kg: 2200 kilocalories
  • Man over 40 years old and 70kg 2500 kilocalories
  • Women over 40 years old and 60 kg: 2000 kilocalories

Lipids, proteins, and carbohydrates

The energy elements of food are divided into three categories of nutrients: lipids, proteins, and carbohydrates.

  • 1 gram of fat weighs 9 kilocalories;
  • 1 gram of protein represents 4 kilocalories;
  • 1 gram of carbohydrates provides 4 kilocalories.

When you ingest food, it passes through the digestive system to be broken down. Useful elements are consumed or stored, while useless elements are excreted. The fragments resulting from the decomposition are tiny and penetrate inside the cells. They are then processed by the mitochondria, cells that ensure the transformation of nutrients into fuel, using ATP (adenosine triphosphate).

The energy surplus is then stored by the cells and serves as a reserve in case of need.

Vitamins, minerals, and trace elements

Our body is not content with calories to function. It also draws vitamins, minerals, and trace elements from food.

From a nutritional point of view, trace elements are classified into two categories, according to the risk of deficiency:

1 — essential trace elements with demonstrated risk of deficiency: iodine, iron, copper, zinc, selenium, chromium, molybdenum, and boron;

2 — essential trace elements with a low or unproven risk of deficiency: manganese, silicon, vanadium, nickel, tin, and arsenic.

The essential minerals are chromium, iron, fluorine, iodine, cobalt, copper, manganese, molybdenum, nickel, selenium, vanadium, zinc, and tin.

Foods to eat for energy

Here are the main foods that give you energy.

Eggs

Eggs are excellent for health. Two eggs, raw or cooked, contain as much protein as 100 grams of meat or fish. They are also rich in lipids, minerals, and vitamins.

Eating eggs stimulates the immune system and strengthens the cardiovascular system. They are also prized for their supply of essential amino acids.

The salmon

Salmon is one of the fatty fish, with 10% lipids. These are mainly polyunsaturated fatty acids, including omega 3, which act as protectors of the cardiovascular system. Salmon is also naturally high in protein, as well as vitamin D.

Other interesting oily fish for their energy intake are sardines, herring, and tuna.

lentils

Legumes like lentils are extremely high in vegetable protein. They are also an important source of minerals, vitamins, and fiber.

The pepper

Bell pepper is extremely rich in vitamin C. It also acts as a powerful antioxidant and strengthens the immune system against external aggressions, especially in winter diseases.

Broccoli

Broccoli contains more vitamin C than an orange. It is also rich in minerals (especially calcium) and trace elements. Broccoli is a tonic, it fights anemia and strengthens the immune system.

the lawyer

The avocado is quite caloric (220 kilocalories for 100 grams of fruit), but its fats are of good quality. Its flesh contains monosaturated fatty acids which provide a rapid feeling of satiety and which reduce the level of bad cholesterol.

The avocado contains other very interesting elements for the organism: fiber, proteins, vitamins, and minerals (calcium, phosphorus, iron, and zinc).

Apple

The apple is an important source of energy. It is also a cerebral stimulant, due to its slow carbohydrates (11 grams per 100 grams of apple).

Apple pectin regulates cholesterol levels. The fruit is also rich in vitamins and minerals, as well as in fibers that stimulate intestinal transit.

It is not recommended to peel apples, as their nutrients and vitamins are more concentrated in the skin.

The kiwi

The kiwi contains a very large amount of vitamin C: 90 milligrams per 100 grams of fruit. It is excellent for boosting the immune system.

Chia seeds

Chia seeds originated in Latin America and were a staple food for the Mayans and Aztecs. Particularly rich in omega-3 fatty acids, they are also prized for their vitamins, minerals, and fiber.

Chia seeds can be eaten by mixing them with yogurt or cereal.

Royal jelly

Royal jelly is considered a superfood. She is the food of the queen bee. Royal jelly is very rich in vitamin C and it acts as a protector of the immune system.

Quinoa

Quinoa is a plant that was sacred to the Incas. It belongs to the lamb’s-quarters family, along with beets and spinach, but it stands out for its high protein content. It is also rich in fiber.

turmeric

Turmeric, nicknamed turmeric, contains powerful antioxidants in its yellow pigments. It stimulates bile secretion and digestion. It also lowers acidity in the body.

goji berries

Goji berries are a concentrate of minerals, proteins, and antioxidants. They also help strengthen the immune system.

The banana

Bananas are rich in carbohydrates, fiber, vitamins, and minerals. It restores energy in case of fatigue.

Almond

Almond has a high concentration of fatty acids, especially oleic acid. It is also rich in vegetable proteins, minerals, antioxidants, and fibers.

The almond protects the cardiovascular system and eliminates gastric acidity.

Spirulina

Spirulina is considered a superfood. Often referred to as blue microalgae, it is actually neither a plant nor algae but is composed of cyanobacteria of the genus Arthrospira which are microscopic blue photosynthetic bacteria.

Spirulina is now produced in aquatic farms, in order to meet the ever-increasing demand. Generally dried and crushed, spirulina is rich in protein, beta-carotene, and iron. It contains many minerals and trace elements that help remineralize the body, strengthen vital organs and stimulate our immune system.

Garlic

Garlic has a high content of carbohydrates, proteins, and vitamins. Garlic is a powerful antioxidant. It is considered a natural antibiotic, antifungal, anti-fatigue, and antibacterial. It also promotes good blood circulation and cures infections.

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