In today’s fast paced world it is not very uncommon to feel depletion
in energy levels as the day progresses. So it’s very important for
everyone, whether you have an athletic or normal build, to enhance body
stamina without increasing body bulk.
Eating a well balanced diet and taking proper sleep are natural ways for
boosting energy. Following is a list of stamina increasing, healthy and
nutritious vegetables whose regular intake yield long term benefits for
athletes, aspiring sportsperson, and people of all genre alike.
1. Beet juice
A recent study by the University of Exeter found out that juice of the red beet can increase your physical output up to 16%.
The cause of this major improvement are nitrates. They decrease blood
pressure, the need of the muscles for oxygen and lead to improved
performance in high intensity exercises
2. Quinoa
Declared as a sacred grain by the Incas, and fed to their warriors.
This small, high-energy grain, can be cooked like rice in only 10 minutes making it an ideal pre-run ingredient.
It contains all eight essential amino acids, a bunch of vitamins and
minerals plus fiber. On top of that, it’s gluten-free and easy to
digest. Mix it with honey, almonds or berries for some extra flavour.
3. Corn
Corn is filled with Carbohydrates which are burnt by your body while doing easy and long exercises.
While the workout intensity gradually increases, the body switches to
burning glycogen (which is a fast-paced energy-reserve, stored in the
liver and muscles). Glycogen makes it easier for your body to maintain
the effort. That is why it is important for runners to maintain a high
level of glycogen. As per The Putney School, glycogen like component has
been extracted from corn.
(Actually, corn is a grain, but we’re including that in this list too)
4. Spinach
Spinach is one of the natural healers and a must in
everyone’s diet to obtain great health. Spinach contains vitamins which
help in increasing stamina, like Vitamin A and C. Spinach is a natural
nutritious powerhouse and helps in strengthening bones thereby
preventing various bone relates disorders.
Best part about spinach is that you can eat in both raw and processed
form. However it looses some of the vital nutrients during cooking.
5. Green Cabbage
Studies show green cabbage is a muscle builder, blood cleansener and eye strengthener. It contains phytonutrients which works to protect body from free radicals and helps preventing cell membranes.
Also, juice of raw cabbage is proven to heal stomach ulcers. Green
cabbage is a best deal when comes to increasing body strength as its
heavy on advantages and less on pocket.
6. Watercress
Watercress is mother nature’s perfect multi vitamin vegetable, body cleansing detoxicant
and tastes yummy. Probably among the oldest known leafy vegetables,
watercress contains iron, Vitamin A, Vitamin C, Vitamin B, magnesium,
& calcium in balanced quantities.
Thus watercress is one of the most recommended vegetables to
strengthen bones. Watercress also increases immunity because of its
multi-vitamins capabilities.
7. Lettuce
Another study at University of Exeter showed vegetable rich in
nitrate helps in enhancing one’s stamina and build immune system.
Lettuce, which is commonly used in daily salad, is enriched with same
advantages less known to people.
Adding to the above results, Barts, the London School of Medicine
& Dentistry and the Peninsula Medical School stated that lettuce
also helps in lowering blood pressure and is useful not
only for athletes but all genres. Diets rich of vegetables with high
nitrate content, like Lettuce, could help people suffering from high
blood pressure and are potentially helpful if one would aim to increase
stamina.
8. Pumpkin
If you always thought pumpkin is best utilized in Halloween, then you
must know it is one of the best vegetables to increase your stamina.
Available almost throughout the year in majority of countries, it is also a natural depression cure.
Not only pumpkin but its seeds, also called “pepitas”, are loaded with
minerals. They seem to have an anti-inflammatory effect, and may even
help protect against prostate cancer and osteoporosis.
9. Eggplant
Eggplant is probably one of the unique vegetables containing an
important antioxidant ingredient phytonutrients, besides minerals,
vitamins and proteins.
Phytonutrients have certain phenolic compounds, such as chlorogenic
acid, and flavonoids, like nasunin. Intake of eggplants help maintain a
balance in salt intake; thus maintaining a nice level of hydration which is very important while doing the athletic workout building stamina.
10. Asparagus
Stamina is built if your entire body is fit. Eating asparagus can
help you get rid of warts. If you switch to low-glycemic foods like
asparagus, the energy release is gradual and long lasting which is ideal for sport. Since you do not tax your pancreas, you feel better and your stamina and performance improves.
Asparagus also helps prevent the formation of cancerous tumors since it has anti-cancer agents.