After the fast of the night and at the prospect of a new day, breakfast is the meal that sets the tone and allows you to get physically and mentally fit. It represents around a quarter of the daily nutritional contribution.

A balanced breakfast consists of:

• A cereal-based product (bread, breakfast cereals, crispbread …) to fill up on energy.
• A dairy product (milk, yogurt, white cheese …) to fill with calcium.
• A fresh fruit to fill with vitamins.
• A drink to start the day well hydrated.

The fruit: a concentrate of toning substances

The fruit is very important for health because it is full of what are known as micro nutrients: vitamins, minerals, fiber and antioxidants, whose function is to protect the body.

Many times you hear that vitamins provide energy. But in fact they do not provide any calories! The reality is that vitamins do not provide energy as such, but they do play an important role in the vitality of the body. What makes vitamins essential is that they help the body to assimilate well what we provide. Vitamins are therefore vital substances, which the body is unable to manufacture. Diet is the only source of vitamins in our body.

Take advantage of seasonal fruits, since with the summer a great variety of fruits rich in flavors and colors is available. Eat at least two or three fruits daily.

Foods that stimulate energy

• Water

Drinking water is the easiest and fastest way to stimulate energy. Dehydration can leave the body without energy, cause mood swings and alter the body’s energy function.

• Starches

Starches are rich in complex carbohydrates. Carbohydrates are essential nutrients that provide energy to the body throughout the day. Starches often have a bad name for gaining weight. It is a mistake, because they are rich in carbohydrates, which are essential – among others – for our muscles and our brain. Carbohydrates are used as the main fuel by the body. They are only stored as fat if their consumption is exaggerated.

• Pollen

Pollen is a great source of B vitamins. It allows to effectively combat fatigue.

• Walnuts

Walnuts have an important content in omega 3, an essential fatty acid that is believed to slow down the production of cortisol (the stress hormone) and at the same time increase the level of serotonin (the humor hormone). In addition, the walnut is especially rich in vitamins E and B, in addition to having minerals such as potassium, magnesium, calcium and iron.

Therefore, walnuts are ideal as a snack.

• Chocolate

Dark chocolate is rich in magnesium, a mineral that helps fight tiredness, stress and anxiety. Chocolate consumption is believed to promote the secretion of endorphin, the hormone of happiness. In addition, drinking chocolate brings pleasure and satisfaction. Unfortunately, you have to consume chocolate in moderation, as it is rich in fat. In any case, a piece of chocolate a day can brighten the end of a meal …

• The citrus

Citrus fruits are packed with Vitamin C. This vitamin is a powerful antioxidant that gives our immune system a real boost and helps it better resist microbial attack.

Now you have all the elements to spend a summer full of energy and in a good mood.

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