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10 foods that keep your body and mind strong!

Do you feel tired? Your body may be lacking energy! Carbohydrates, proteins and healthy fats are essential for you to feel good and give your body the strength it needs for the day. Take note of these essential foods in your diet so you can feel full of energy and vitality.

1. Nuts

Nuts are one of the most energy-dense foods. They contain a high amount of essential fatty acids and are a good source of protein, which makes us stronger Eat them for a mid-morning snack and you will notice their satiating power, and most of all, you will have extra energy.

2. Energy-boosting fruits: bananas and figs

Bananas contain a large amount of potassium that helps regulate the body’s water balance and strengthen the muscles. Figs provide healthy sugars that immediately turn into energy. They also contain calcium and folic acid, essential nutrients to strengthen our bones.

3. Eggs

Eggs are a main source of protein! Just one provides 30% of your daily protein needs.

4. Seeds

Flax seeds and sunflower seeds contain omega-6 and omega-9 fatty acids, B vitamins, iron, folic acid and other nutrients, which increase during the germination process and are absorbed and converted into energy quickly.

5. Garlic

Garlic contains a fiber called inulin, which helps you feel full longer.

6. Oats

Oats contains phosphorus, iron, calcium and lecithin and are a complex carbohydrate, which means they digest more slowly and provide sustained energy.

7. Spinach

Rich in iron, magnesium and potassium, spinach is a quintessential energy-producing food that contains few calories.

8. Pure chocolate

Chocolate is an energy booster and also helps elevate your mood. It is rich in iron, potassium and magnesium and contains vitamin A, E, B1 and B2. It also contains lipids and proteins. And of course, no white or milk chocolate, it has to be pure!

9. Extra virgin olive oil

According to a PREDIMED study (Prevention with Mediterranean Diet), experts recommend a daily intake of 40 milliliters (37 grams) of olive oil to maintain a healthy and balanced diet. At breakfast or when cooking our dishes, you will get an extra boost of energy.

10. Water

Water and energy are necessarily connected. Water allows the absorption of essential nutrients, provides energy and helps us eliminate toxins and waste products. It is recommended to drink about two liters daily.

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