10 foods that keep us awake and active
There is nothing better for resting your mind than sleeping. However, our activities force us to get up early, just when we would like to stay in bed for a little longer. If the first thing you think about is to prepare one or more cups of coffee, know that some foods keep us awake and help us face the day well.
They are healthy, energetic, provide nutrients and substances that improve concentration. Instead, according to the Mayo Clinic, caffeine consumption should be limited, as high levels can be bad for your health. The advice is not to exceed four cups of coffee or two energy drinks per day.
In this list, you will find, instead, 10 foods that keep us awake because they provide substances necessary for concentration and daytime activity.
The importance of feeling active
When we work or study for a long time without being able to take a nap, the brain gets tired and loses focus. For many, the day is tiring and the performance is not what it could achieve.
On the other hand, it is proven that keeping the brain and body active leads to a better quality of life, better relationships, greater initiative and independence. Mental health plays an important role in this, but so does diet.
Some nutrients have been proven to increase concentration, fight stress, improve cognitive processes and keep us active.
10 foods that help you stay awake
Do you feel fatigued? Renew your diet and include the following foods that keep us awake without the need to consume too much caffeine. This will make it easier to overcome the after-lunch energy drop.
1. Oats
Oats are cereal with recognized health benefits. According to nutritionists, the main reason for considering it a functional food is its high levels of soluble fibre, such as beta-glucan.
The presence of this fibre determines the glycemic index (GI) of oats, which is how quickly the blood sugar level rises. Much depends on the form in which it is consumed: for example, rolled oats have a GI of 53, which is considered low. But in instant oatmeal, the value is 75.
A cup of oatmeal for breakfast helps the body maintain adequate blood sugar levels throughout the day. This way, you get the energy you need to stay active and improve performance.
2. Banana
Banana is a fruit rich in carbohydrates and energy. When ripe, the starch turns into simple sugars which are quickly absorbed. Sucrose, glucose and fructose are the most present sugars, so when you feel weak or tired and have a lot of work to do, try eating a banana to get 100 more calories.
This is also the reason why it is an ideal fruit to consume before a sporting event. Furthermore, a single banana can provide 23% of the potassium of our daily requirement.
According to research, bananas provide 41% of the daily requirement of vitamin B6, a substance that helps improve mood in depressed people. Vitamin B6 is made up of 3 molecules: pyridoxine, pyridoxamine and pyridoxal. It participates in the metabolism of various neurotransmitters, such as serotonin, dopamine and noradrenaline.
3. Vegetables and fruit
Fruits and vegetables contain more than 95% water, especially endive, celery, onion, eggplant, cucumber, melon, orange, strawberries and peaches. This amount of water is important because it keeps us hydrated.
Additionally, fruits and vegetables are rich in fibre, vitamin C, vitamin A, potassium, and antioxidants. Never consume them at night, as they can interfere with sleep!
4. Pineapple
Pineapple contains enough tryptophan to stimulate brain activity, generating vitality and calming anxiety. Tryptophan is an amino acid precursor of serotonin, a neurotransmitter that acts as a natural antidepressant.
Not all foods contain it. Among the natural antidepressants, pineapple is highlighted as a stimulant of physical well-being and an ally against depression. In addition, it offers energy from simple carbohydrates such as sucrose, fructose and glucose. These properties put it on the list of foods that keep us awake.
5. Foods rich in protein
A scientific article published in the journal Advances in Nutrition reminds us that protein-rich foods take a long time to digest and therefore increase satiety. This allows you to stay active for several hours.
On the other hand, a protein-rich meal helps you get a good night's sleep. In this way, we will wake up with more energy in the morning and feel less tired in the afternoon.
The most protein-rich foods are eggs, meat, legumes, seeds, nuts, yoghurt, and popcorn. Some can be used as an afternoon or mid-morning snack.
6. Seasoned or fermented foods
During the maturing process of some cheeses, such as blue cheese, gouda, brie and parmesan, amino acids are released from the proteins. One of them is tyrosine, which will later form the biogenic amine tyramine This amine stimulates the release of norepinephrine, a brain activator that can keep you awake.
Other tyramine foods are sour cream, yoghurt sauerkraut, cured meats, and fermented foods. In the mid-afternoon, eating a piece of aged cheese can help fight sleep.
Tyrosine is present in citrus fruits, kiwis, red meats, sausages, tea and coffee and is used as a precursor to neurotransmitters that keep us awake and active.
Try to accompany a piece of cheese with kiwi juice.
7. Green smoothies
The ingredients that green smoothies are made from, such as spinach, contain enough iron to allow some of it to be absorbed into the blood. Our body needs this element to produce haemoglobin and myoglobin, substances that carry oxygen to the organs.
If you combine green smoothies with fruits rich in vitamin C, such as guava and grapefruit, it also promotes the absorption of iron. With an optimal haemoglobin level, the body functions better and fatigue decreases.
8. Dark chocolate
Dark chocolate is considered the purest of all chocolates, as it contains more than 75% cocoa. It is a stimulating product, as are coffee, tea, mate and guarana. It contains to lesser extent caffeine and other methylxanthines, such as theobromine and theophylline.
The mechanism of action is due to its ability to block a brain modulator called adenosine, which promotes sleep. In this way, chocolate keeps us awake as well as provides cardiovascular benefits. But remember that we are talking about dark chocolate, not that mixed with milk and sugar.
9. Dried fruit
Dried fruit is an important source of protein, so it produces satiety. It also contains fibre, B vitamins, minerals, polyunsaturated fats and natural antioxidants. Its healthy fat content provides energy but should be eaten in moderation.
According to research, moderate daily consumption of nuts could improve cognitive function. Dried fruit also contains tryptophan.
10. Sources of healthy fats
Not all fats are harmful. Omega-3 fatty acids offer benefits that include good brain development, better memory, and increased performance. Possible options include salmon, walnuts, chia seeds and flax seeds.
Some studies show that frequent consumption of healthy fats improves symptoms of depression and anxiety. Other studies have shown that adding more omega-3 fatty acids to the diet can improve memory and performance in children.
Toast some seeds or nuts for your snacks: this allows you to concentrate some vitamins and its flavour will be even more palatable, especially for the little ones.
