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Monsoon brings respite from heat, revives the natural water bodies, and keeps lands moist so that crops can be cultivated and grown. But this season also comes with a lack of sunlight and ever-increasing humidity that can leave the body feeling lethargic. Seasonal allergies, drastic weather changes, and increased chances of infection leave people experiencing fatigue.
Whether you have been out for five or 30 minutes, you feel exhausted as if someone has sucked out all of your energy. The solution to this problem might lie in your diet. In an exclusive interaction with Slurrp, Dr Shabana Parveen, Clinical Nutritionist at Artemis Hospitals, shared a list of foods that can boost your energy.
Bananas
Loaded with sugar compounds, like glucose, fructose, and sucrose, and fibre, the fruit is known to boost energy quickly and helps to sustain it. “They are also rich in potassium, which helps in maintaining muscle function and prevents cramps,” the nutritionist added. With hundreds of varieties grown in India, the availability of the fruit at budget-friendly prices gives you no excuse to not add it to your monsoon diet.
Nuts & Seeds
Not just nutritionists and doctors, ancient medicines and elders have been saying for centuries that nuts and seeds are sources of essential nutrients. Dr Shabana Parveen said that almonds, walnuts, flaxseeds, chia seeds, and more are among the best sources of protein, healthy fats, and fibre. “These nutrients work together to stabilise blood sugar levels and provide long-lasting energy,” she added.
Oats
According to the expert, oats offer a slow but steady release of energy because they are the best sources of complex carbohydrates. Not to mention that they are rich in soluble fibre which can regulate blood sugar levels. The nutritionist shared, “Oats keep you feeling full for long and prevent energy levels from dipping.”
Green Leafy Vegetables
Kale, spinach, and other leafy green vegetables are rich sources of iron which is considered essential to keep up the energy levels. The expert added, “Iron prevents fatigue and magnesium in greens also contributes to the energy production in the body and improves muscle function.” From dal and smoothies to curries and salads, there are multiple ways to incorporate them into your monsoon meals.
Citrus Fruits
Dr Shabana Parveen said that citrus fruits like lemons, oranges, and grapefruits can enhance the immune system because they are rich in vitamin C. They help with the absorption of iron and prevent anaemia-related fatigue. Since these fruits contain natural sugar compounds, they also provide you with a quick energy boost.
Herbal Tea
Dr Shabana Parveen said that drinking ginger tea, peppermint tea, or even green tea can energise your body. She added, “Green tea contains a moderate amount of caffeine and L-theanine that work in collaboration to enhance your focus and elevate energy levels without causing jitteriness that is often associated with coffee.” With so many options available in India, you can take your pick and enjoy the herbal concoctions.
Yoghurt
Yoghurt is rich in probiotics that support your gut health. The nutritionist said that these are also essential for the absorption of nutrients and the production of energy in the body. She added that curd or yoghurt offers a balance between carbohydrates and protein. Thus, you can consume it as a snack or side dish in various forms.
Sweet Potatoes
According to Dr Shabana Parveen, sweet potatoes are rich sources of fibre and carbohydrates. Therefore, they offer a steady supply of energy without causing spikes in blood sugar levels. She added that the vegetable is rich in vitamin C and beta-carotene, which are also associated with the power of boosting immunity. You can bake them, add them to curries, and prepare chaat delicacies to enjoy the nutritious vegetables.
