Sleep is essential component for our good health. According to research, people who sleep seven to eight hours a day have lower mortality rates, and it has been proven that they can perform better in their daily tasks. Unfortunately, in practice and due to many reasons, we do not take all the necessary hours of sleep, therefore the morning wakeup becomes and/or appears to us extremely difficult. Therefore we need something to wake us up and keep us fresh all day long. Which Mediterranean foods can give us the energy needed to feel “awake” and “fresh” all day?
These foods, part of the Mediterranean diet fall in the following 4 categories:
Vitamin C is an excellent source of energy. Research at the University of Arizona showed that participants who received vitamin C on a daily basis have better performance on the treadmill. Foods rich in vitamin C are the citrus fruits like oranges and grapefruits. Other fruits that are rich in Vitamin C are strawberries and kiwi. Also fresh Orange juice is rich in Vitamin C.
Proteins provide energy. So include your breakfast mile or skimmed milk, cheese, eggs and low fat yogurt, as sources of protein and therefore energy! Enjoy a high energy breakfast making an omelet with cheese, green and red peppers. Combine a whole grain toast.
Before lunch, grab a snack high in protein so that it will keep you awake during the day. Try an apple, salted nuts, almonds with raisins, some white cheese with grapes, or wholegrain toast with some peanut butter.
Whole grains are a nutritious breakfast, and are high in fiber and complex carbohydrates, which can offer you energy and wake you up. Moreover, whole grains contain antioxidants that reduce the risk for heart disease, cancer and diabetes. Add to your diet some oat products like oat muffin for breakfast or a whole-wheat toast.
As it can be seen with some simple ‘’moves’’ within the Mediterranean Diet, one can get the necessary energy to keep him/her going even though (s)he has been deprived of the necessary rest and sleep.