Add these foods to your shopping list to stay in shape!

Verified on 08/14/2023 by PasseportSanté
Ces aliments sont à ajouter à votre liste de course pour garder la forme !

Feeling tired at the moment? How about changing your diet to get back into shape? Here’s an overview of foods to add to your shopping list to boost your energy!

Even after a good night’s sleep, do you still wake up tired? Say goodbye to coffee and other energy drinks, and take advantage of these nutrient-packed foods to say goodbye to fatigue! If a diet too rich in fast sugars is to be avoided, as it raises blood sugar levels and promotes fatigue, foods rich in iron, protein or calcium are – on the contrary – to be favored to regain energy.

Iron-rich foods to fight fatigue

Iron deficiency is not to be taken lightly. The result is extreme fatigue, reduced strength and lower energy levels, as your whole body slows down. To overcome this fatigue, opt for seafood, which is bursting with minerals (iron, magnesium, potassium, calcium), as well as organ meats (kidneys, liver, black pudding), eggs and legumes (white beans, lentils, peas).

Protein-rich foods for stronger muscles

Proteins are essential for tissue growth and repair. So they help care for your skin cells, bones, muscles, cartilage and blood. They are also ideal for boosting immune defenses, protecting the body from infection. While lean meats, fish, seafood and eggs are excellent sources of protein, a 100% plant-based diet is not devoid of them. In fact, if you’re vegan, you can opt for tofu and legumes.

Calcium-rich foods to strengthen the bone system

For strong bones, it’s essential to nourish the body with foods rich in calcium and vitamin D, especially after a certain age when bones tend to become brittle. Dairy products are particularly recommended (milk, mozzarella, fromage blanc, Roquefort), as are calcium-rich waters (Hépar, Contrex, Badoit), oilseeds (almonds, sesame seeds, poppy seeds), fish (sardines, salmon, herring, tuna) and fruit and vegetables (spinach, mushrooms, kiwis, oranges).

Foods rich in fatty acids to boost the immune system

Omega-3s and omega-6s should not be neglected if you want to regain your energy. To combat high blood pressure and cardiovascular health, and to ensure the proper development of cognitive functions, fill up on omega-3s by eating plenty of oily fish (salmon, anchovies, sardines, trout, mackerel), eggs, oilseeds (flaxseed, walnuts), vegetable proteins (soy, tofu) and vegetables (spinach, avocado, broccoli, cauliflower). For omega-6, opt for animal proteins (fish, meat, eggs), soy, corn, vegetable oils (sunflower, safflower), nuts and seeds.

Vitamin-rich foods to boost energy

Be sure to eat plenty of vitamin-rich foods, especially vitamin C, known to boost the immune system and combat fatigue. You’ll find it mainly in citrus fruits (lemons, oranges, clementines, grapefruit). Rich in magnesium, dark chocolate is also one of the foods renowned for its energizing effect.