Perhaps we think that in times of confinement we do not need so much extra energy because we are "calm" at home. But the truth is that some of us have a greater demand at work with this home office and the children's tasks at home, the changes in habits, the stress that causes uncertainty about our future, the belief that we should start doing yoga and adopt a healthy life from one day to the next and a thousand more issues that take away our energy.
In some places, the confinement is gradually being left and there is the possibility of leaving it regulated for recreational purposes. Going back to something as simple as walking requires getting used to the body again and an extra dose of energy would not hurt.
These are the four superfoods that you can add to your diet, choose the one you like the most!
Maca - Lepidium meyenii Walp - is a plant that grows 4000 meters high in the Andes, where today is Peru. It has been cultivated and used by Andean peoples for more than 2,000 years, and more recently it became fashionable as a superfood that enhances any meal or smoothie.
Among its contributions it stands out that it is an excellent source of Vitamin C, copper and iron, and a good source of manganese, vitamin B6 and potassium. There are different varieties of this root and they are distinguished by color: yellow, red, black. The latter would be the most powerful against fatigue.
How to use it: Use between 1 teaspoon and 1 tablespoon daily. If you want to use it more often you can, but you have to rest at least one day a week to avoid getting used to it. Our general rule of thumb is to repeat foods and superfoods up to four times a week to accommodate variety.
It can be consumed in smoothies, chia puddings, with yogurt, with a tea or in baked goods.
Boost it with raw cocoa (which is also a superfood for energy) to make it richer and more powerful.
This microscopic algae became famous for helping you lose weight, deflate you and yes, increase your energy. It is a source of several nutrients, including iron and several B vitamins, and it has powerful antioxidants.
A brand that is certified iodine-free is preferable; especially if you take T4 or if you are breastfeeding, so you can enjoy it without contraindications. When it comes to superfoods, knowing their origin is key.
How to use it: Take between 1 teaspoon and 1 tablespoon (5 g maximum daily) several times a week to see better results. As with everything in life, regularity is key.
You can add it to your green juice, smoothies or take it directly with a glass of water or grapefruit juice. Keep in mind that it is strong, so we recommend you go gradually to get used to the flavor.
Chia seeds with all their soluble fiber help us better manage energy - which is great both for having sustained energy during the day and for burning better. They also help regulate intestinal transit, are anti-inflammatory, contribute to brain health and help regulate cholesterol.
They are classified as a superfood because they are an excellent source of fiber, antioxidants, vegetable omega 3 and also have a certain contribution of protein. Among its vitamins, the contribution of E, A and several of the B complex stands out. In addition, it contains calcium, phosphorus, magnesium, potassium, iron, zinc, selenium, boron and copper - and it is low in sodium.
A few years ago they were something exotic for the Latin American market, but today they are found everywhere, from large supermarkets to natural stores.
How to use it: Add 1 to 2 tablespoons of chia daily to your life. Sprinkle them on top of your salads or soups, you can even use them on top of your morning toast (sweet or savory) or directly on a seed bread. They also serve to give a touch of protein and good fats to smoothies (balanced shakes) or yogurt for breakfast. If you do not have much time to prepare, you can take them in a glass of water with a splash of lemon juice.
It is already a classic in natural stores and healthy lines that are arriving in supermarkets. Before they became fashionable in the world for their widely studied benefits. Long before they were used in traditional Chinese medicine, around 200 BC.
They became famous for their antioxidant power and high density of nutrients, which are linked to general well-being, including good mood and energy. Studies also show that they contribute to better digestion, intestinal transit, and even better muscle rebuilding and cardiovascular health and brain health.
Its contribution of vitamin A, vitamin C, vitamin B2 and selenium stands out. It also has a certain contribution of iron and potassium. Among its phytochemicals, beta-carotene, lycopene and lutein stand out.
How to use it:Think about how you use the raisins in your day to day and now change them for those Goji raisins. For example, add them to your snacks by making a mix of almonds, galabaza seeds and Goji; add a sweet-almost-citrus touch to your salads or baked goods. Another way is to add them to the famous truffles or “energy balls”, which serve as a post-workout snack or dessert.
Another idea is to make a Goji Tea, with a classic infusion based on these raisins. You let it rest for about 10 minutes and it is ready to enjoy.
The key is to gradually incorporate some of these superfoods into your diet in the way that is most comfortable and that you like the most to be able to sustain the habit over time and enjoy good health and energy.