SUPER-FOODS for SUPERHEROES (TEACHERS)

There is no one like teachers. They help shape our minds and personalities, but most of all they help us become better human being. There’s no denying that they hold a very important place in our lives. While teacher’s day is celebrated on different dates across the world, in India it is celebrated on 5th September. On this day we commemorate the birth anniversary of Dr Sarvepalli Radhakrishnan. This year, even though the celebrations will be different but there’s no reason to not make your teachers feel special.Wish them HAPPY TEACHER'S DAY and tell them that YOU CARE.

We don't want the teachers we care about to be exhausted and stressed. So what can we do? We can help them recharge themselves during the day.

So this TEACHER'S DAY let's band together to help our teachers return to school a bit more rested and relaxed.

Teachers have a high-energy job, so it's essential to prime your brain and body with the right fuel.Foods rich in complex carbs and protein are the best picks for all-day energy.

Many teachers feel tired or rundown at some point during the day. A lack of energy could affect your daily activities and make you less productive.

Need a midday healthy energy boost? Here’s a list of foods that have been proven to help promote energy levels.Foods listed below must be consumed in moderation, as too much of anything is not good.

1. Yogurt

Yogurt contains live bacteria and is a healthy breakfast or snack option when you're on the go. It contains magnesium, which is crucial for the release of energy, and will add a dose of calcium to your diet.Buy plain yogurt and add your own fruit. Look for yogurts that have “live active cultures” such as Lactobacillus, L. acidophilus, L. bulgaricus, and S. thermophilus. You can use yogurt in place of mayonnaise or sour cream in dips or sauces.

2. Oranges

Vitamin C help reduce oxidative stress in the body and prevent fatigue.Oranges are known as a high-energy food.Oranges are a solid source of fiber. A single fruit contains 12 percent of your daily body requirement.Even freshly-squeezed orange juice is nourishing.

3. Brown rice

Apart from being very nutritious, brown rice helps in providing a good amount of energy. Manganese helps enzymes in breaking down carbohydrates and proteins to generate energy.It is a whole grain that is relatively low in calories (216 calories per cup), high in fiber, gluten-free and can be incorporated into a variety of dishes.

4. Pumpkin Seeds

Seeds are an excellent source of protein, healthy fats and minerals involved in energy production - including manganese, magnesium, phosphorus and zinc.One can eat pumpkin seeds raw, but many people enjoy pumpkin seeds roasted and crunchy even more.

5. Goji berries

Goji Berries are high in fiber, berries are naturally sweet, and their rich colors mean they are high in antioxidants and disease-fighting nutrients.As a surprisingly high-protein snack, dried goji berry benefits also offer a good dose of fiber, over 20 different vitamins and minerals, and, of course, a wealth of antioxidants.

How to include them: When berries are not in season, it is just as healthy to buy them frozen. Add to yogurt, cereals, and smoothies, or eat plain for a snack.

6. Dark Chocolate

Everyone needs a little chocolate fix!

Chocolate contains sugar and caffeine, both of which lead to a hike in cortisol and adrenaline levels and lead to a surge of energy. Aim for dark chocolate with a cacao content of 75% or more.Nibble into small pieces of chocolate twice or thrice a day to keep yourself going.

7. Water

Dehydration is one of the fastest ways to feel your physical and mental energy levels drop. Even mild dehydration of 1-2% can affect mood, energy levels, and ability to concentrate. Drink 8 glasses per day to keep your energy levels up

8. Apples

Apples are a great source of slow-release energy, plus they contain vitamin C and B and potassium to give you the much needed boost.An apple doesn't provide the stimulation that coffee can, but it does fuel your body with more energy while helping to stabilize blood sugar. A medium-sized apple contains about 25 grams of carbohydrates and 95 calories. It also contains roughly 4 grams of fiber, which helps you feel full and energized for longer.

9. Almonds

Almonds are a superstar in the snack world, as they contain important nutrients, like magnesium and B vitamins, that help convert food to energy.They also contain monounsaturated fats, which may be a factor in reducing the risk of heart disease.

10. Sweet Potatoes

High in carbohydrates and loaded with beta-carotene (vitamin A), vitamin C,magnesium and iron – all of which are essential energy nutrients that will help fight off midday fatigue.As sweet potatoes are high in fibre they not only boost your energy, but can assist with weight loss too as they keep you feeling fuller for longer.

11. Bananas

Bananas are perfect energy food. They are stuffed with natural sugars such as glucose, fructose, and sucrose and as soon as they enter your body, they give you an energy boost. The faster your metabolism, the more energetic you feel.

12. Peanut Butter

Its healthy fats, protein, and fiber help stave off hunger and keep blood sugar levels stable. stick to a 2-tablespoon serving. 

13. Chickpea

The fiber and protein that the beans provide stabilize blood sugar, take the edge off hunger, and boost energy.Chickpea are an excellent source of fiber, folate, and plant-based protein.They can be added to salads, soups, and casseroles. Make a chili or a bean- based spread such as hummus.

14. Edamame

You've probably had edamame — a.k.a. immature soybeans — as an appetizer, but there's a reason to make the protein-packed snack at home too: they're rich in phytoestrogens, which give you a whole lot of energy. For the tastiest prep method, simply boil them and sprinkle with sea salt.

15. Pistachios

Pistachios' rich protein content makes them an ideal food for energy all day long.

It is calorie-dense, 25 pistachios equals 100 calories.

16. Coffee

It is rich in caffeine, a compound that stimulates the central nervous system. This makes the body more alert and helps in better performance.

17. Egg

Packed with proteins, eggs are both delicious and a great source of energy. 

Eggs are super-food, rich in vitamin B, which helps in breaking down food for energy.

Fluctuating energy levels can have a lot of different causes. Although food can play a big role, it is not the only culprit for low energy. Also consider other factors like sleep quality, stress, and just your overall health. Even on days when you are not feeling your best, try to choose foods that will help boost your energy, rather than reaching for comforting favorites. Your body and your blood sugar will thank you.

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References

[3] U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2015-2020 External link(PDF, 10.3 MB). 8th ed. Published December 2015. Accessed May 1, 2018.

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Claims on this site have not been evaluated by the FDA. Information on this site is not intended to diagnose, treat, cure, or prevent any disease. We encourage you to do your own research.Seek the advice of a medical professional before making any changes to your lifestyle or diet.