It has long been known that nutrition and physical activity are essential factors that affect health and longevity. In human life, the right selection of food products, a balanced diet and exercise contribute to improving well-being and health. With this in mind, let's think about what to really eat for more energy and vitality.
Proper nutrition = vitality and health
The importance of nutrition for our brain and our body's efficiency is indicated by more and more research , . It is now known that the occurrence of memory disorders and the risk of developing neurodegenerative diseases (Alzheimer's and Parkinson's disease) is greater in people who eat poorly. It is even pointed out that a well-balanced diet can reduce depression-related ailments. This is due to the relationship between the proper functioning of brain cells and providing them with the right amount of nutrients. On the other hand, people who train intensively and athletes know perfectly well how important proper nutrition is for physical fitness. When the diet lacks carbohydrates, protein, fats, vitamins and minerals, endurance during exercise and muscular strength is reduced, as well as the regeneration of the body after physical exertion is deteriorating. That is why it is so important for our diet to contain products from all food groups. Vegetables and fruits as well as preparations from these products are the basis of a well-balanced diet. They should be half of what is consumed. In addition to macronutrients, they also provide large amounts of vitamins, minerals and other bioactive compounds necessary for the proper functioning of the brain and the whole body. Therefore, to have "more energy", remember about vegetables and fruits and their products such as juices in the daily diet.
Expert dr hab. Dariusz Włodarek from the Institute of Human Nutrition, Warsaw University of Life Sciences advises what to remember every day to have more energy:
Start the day with breakfast. It would seem that everyone knows this, but many people do not eat breakfast or eat it too late, which exposes them to "energy loss" from the morning.
Eat at least three main meals - Eating regularly we ensure an even supply of nutrients throughout the day. Long breaks between meals can cause tiredness, drowsiness, irritability.
Eat a lot of vegetables and fruits. Despite numerous publicly available information on the role of vegetables and fruits in a balanced diet, Poles still consume insufficient amounts (about 280 g per person per day from the recommended minimum of 400 g per person ). The human body is a very complex system. Processes occurring in it require the presence of an appropriate amount and proportion of nutrients, including vitamins and minerals. It should be remembered that their deficiencies can lead to deterioration of the functioning of organs and systems. Vegetables and fruits provide most vitamins and minerals not only in the right amount but also in the right proportion. They are also a source of other bioactive substances. Currently, fresh fruit and vegetables in various assortments are available throughout the year. However, let's not forget about their frozen form and juices, which can constitute 1 out of 5 recommended servings of these products during the day.
Try to choose cereal products in whole grain or whole grain, i.e. with a lower glycemic index. These types of products are a source of glucose for our body long used after eating a meal - glucose is the main "fuel" for the brain as well as for muscles.
Eat dairy products regularly and in moderation other animal products. Choose healthy vegetable fats.
Drink 1.5-2.0 liters of fluid a day - dehydration is a factor that impairs your body's performance. Let's try to drink a lot of water, but we also remember that products such as vegetable or fruit juices also support the body's hydration, What's more, the juices, like the vegetables and fruits from which they were created, will also provide potassium and other minerals that are necessary for proper water management of our body as well as water, because juices make up almost 90% of it.
By following these few simple rules every day, eating meals in accordance with the nutritional recommendations, and not forgetting about physical activity, we can provide your body with more energy and well-being.
The information presented is obtained courtesy of sharing regular posts on foodfakty.pl
 Frączek B, Krzywański J, Krysztofiak H (red.) Dietetyka sportowa. Wydawnictwo PZWL, Warszawa 2019
 IERiGŻ and GUS data for 2019 Household survey including selected products without juices