Spinach
Spinach is rich in iron and vitamin C, which help increase energy, reduce inflammation and support the immune system. This is a low-calorie but nutrient-dense vegetable that is easy to prepare in soups, salads or stir-fried.
Beans
Lentils, soybeans, peas and chickpeas are rich in iron, magnesium and folate which help improve blood circulation, increase endurance and reduce fatigue. Beans can be cooked in soups, mixed with salads or mashed into a nutritious snack.
Nuts
Chia seeds, flax seeds, and pumpkin seeds are rich in omega-3, magnesium, and fiber, which provide long-lasting, stable energy. Slow digestive nuts help you feel full for a long time and stay alert all day. Can be served with yogurt, smoothies or salads.
Broccoli
Broccoli is a rich source of vitamin C, iron, calcium and protein, which help increase resistance, build muscle and improve bone and joint function. This vegetable can be steamed, stir-fried or cooked while still retaining nutritional value.
Eggs
Eggs are the perfect food for those who need to recover energy. Rich in protein, vitamin D, B12 and folate, eggs help the body regenerate muscle, increase strength and reduce the feeling of lethargy. You can eat boiled eggs, fried dough sticks or cook with vegetables.
