health supplements

energy giving foods that can increase your stamina

20 Nutritious Food To Energize Your Body And Mind

Do you need healthy and nutritious food supplements to increase your energy level? If yes, then it shows a deficiency of essential nutrients. And the amazing thing is that you can get all nutrients through food.

Here’s a list of healthy and nutritious food that can increase your stamina..



Bananas can satiate your hunger and provide quick energy as well as they contain many important nutrients including Vitamin B6 (33%) which is an essential nutrient your body can’t produce. Bananas also contain manganese (14%), vitamin C (11%), copper (10%), potassium (9%), and magnesium (8%).

Healthy And Nutritious Food Nuts


Nuts are rightly called a powerhouse because they are rich in calories (173), selenium (56%), manganese (26%), copper (23%), phosphorus (13%), magnesium (16%), vitamin E (12%), fat (16 gram), carbs (6 grams), protein (5 gram), and fiber (3 grams).

Brown Rice

Brown Rice

The de-husked and unpolished rice is a healthier option as is evident from its nutritional value. It is a low-calorie and fat and gluten-free diet that can supplement your body with vitamins B1, B3, B6, and E and K. It contains all essential fatty acids and it is also rich in minerals including magnesium, iron, and calcium.

Fatty Fish

Fatty Fish

Fatty fish are the healthiest seafood due to the richness of omega-3 fatty acids that are good for the heart and brain. Fish including salmon, tuna, tilapia, and mackerel are also rich in vitamin D and protein. But they are mostly consumed for their oil that contains omega-3 fatty acids.

Healthy And Nutritious Food Eggs

Healthy And Nutritious Food Eggs

Eggs are superfoods as they contain a decent amount of necessary nutrients. A single boiled egg contains selenium (22%), vitamin B2 (15%), vitamin B12 (9%), phosphorus (9%), vitamin B5 (7%), vitamin A (6%) and folate (5%).


Healthy Chicken Food

Chicken is an excellent source of lean protein (23.5 gm) that is helpful in muscle building, weight loss, increasing metabolism, supporting the immune system, and suppressing hunger pangs. Chicken meat also contains phosphorus that builds strong bones. It also gives vitamin B3 needed for converting carbohydrates into energy.

Apples Are Healthy And Nutritious Food

Nutritious Apple

Apples are rich in calories (95) and carbs (25 grams). Also, they contain a decent amount (2-4%) of manganese, copper, and vitamins A, B1, B2, B6, and E. Another important benefit of Apples is their high fiber and water content. Eating a slice of apple before meals can reduce your hunger considerably.

Sweet Potato

Sweet Potatoes

These sweet and starchy root vegetables are rich in calories (180), vitamin A (769% DV), vitamin C (65% DV), vitamin B6 (29% DV), manganese (50% DV), potassium (27%), and fiber (6.6 grams). It improves gut health, supports healthy vision, and maintains brain function.



Beans are called an affordable source of essential nutrients because of their wide availability. They provide protein, fiber, iron, and vitamins in high quantities. Beans have antioxidants that fight free radicals that are harmful to … Read more

Women Can Develop Six-Pack Abs

Now Women Can Develop Six-Pack Abs With The Following Exercises

Women can also get six-pack abs and the good thing is that they can do it easily without going to a gym or taking specific health supplements. There are plenty of abs exercises that build abdominal muscles and the surprising thing is that some of the exercises are simple to practice at home for women. Also, these exercises work well for women of all ages.

Following exercises to build your six-pack abs for women

Cardio And HIIT

Cardio And HIIT

For 6-packs abs, you need to burn fat faster for which you can rely on cardio and HIIT exercises. Three hours of high-intensity exercises like jogging, running up the stairs, playing a sport, swimming, skipping, bicycling, and using any gym equipment for a week is sufficient to burn a considerable amount of fat from your body.


Starting with crunches is a great idea if you want to focus on your 6-pack abs. It will develop the mid-section of your abdominal area and strengthen your core.

Crunches Exercises For Women Abs


• Lie down your back with your knees bend and feet flat on the floor
• Take your hands at the back of your head and curl up the upper body to a 30-degree angle
• Support your head with your hands while curling up
• Go down to the original position to repeat the exercise


• Crunches can burn up to 300 calories within half an hour
• Strengthen abdominal muscles and improve balance
• Build endurance of the abdominal muscles

Bicycle Crunches

Bicycle Crunches For Abs

It is a great exercise as it builds abs and works on the quadriceps and hamstrings as well.


• Lie down on your back with your hands holding your head to support the body
• Turn to 45-degree to your right and bring your left knee towards the chest. Try to touch the left knee with your right elbow
• Repeat the process with the right knee


• Develop deep abs muscles that support hips, pelvis, and spine
• Build endurance, stability, and posture
• Boost coordination between arms and leg movements

Sit-Ups Exercises For Women Abs

Sit Ups Exercises

Sit-ups are similar to crunches in many ways. For example, they are done by lying on the floor and work on the mid-section of abdominal muscles and external obliques.


• Lie down on your back with your knees bent at a 90-degree
• Cross your hands to give light support to your head and shoulders with your fingers
• Lift your head and shoulders without moving your knees
• Pause for a second before going down to the original position


• Build muscle strength in the abdominal and hip muscles
• Get athletic performance, better balance, and stability
• Reduced risk of back pain and injury in the hip and pelvis area

Lying Leg Raise

Lying Leg Raise Exercise

It is a highly recommended exercise for carving the 6-pack abs by burning the fat in the belly area. But it … Read more

Fish For Healthy Hair

11 Foods & Drinks For Healthy, Lustrous & Shiny Locks

Looking for health supplements that can support hair growth and make your hair lustrous and shiny then consider changing your diet instead of taking supplements. Following are the 11 food items that you can add to your diet to get healthy and strong hair.

Here’s the complete list of healthy food for hair


Fish For Healthy Hair

Fish is a rich source of omega-3 fatty acids that promote hair growth and prevent hair loss. Many people consume fish supplements to get omega-3 fatty acids and other essential nutrients.

Omega-3 is good for hair for the following reasons:

• Supplement essential proteins and nutrients to hair follicles
• Prevents inflammation of hair follicles that could lead to hair fall
• Promotes blood circulation in the scalp to support hair growth

Adding fish to your diet is the right way to increase your intake of omega-3 fatty acids that can do wonders for your hair.

Nuts and Seeds

Nuts And Seeds For Hair

Fish isn’t the only source of omega-3 fatty acids as you can also get it from almonds, walnuts, hazelnuts, cashews, pumpkin seeds, sunflower seeds, and flax seeds. So, there are multiple options for vegetarian people. Of all these nuts and seeds, walnuts are more important as they provide vitamin E and biotin that can protect your hair from UV rays that are harmful to your hair.

Green Leafy Vegetables

Green Leafy Vegetables

All nutrients you need for hair growth like iron, potassium, vitamin C and K, and calcium are available in fresh green leafy vegetables. Iron is more important for hair growth as it supports the hair cells and helps them function properly. Iron deficiency is the common reason for hair loss in most people. In vegetables, you can take spinach, turnip greens, cabbage, broccoli, lettuce, and kale to keep your hair healthy and beautiful.


Carrots For Healthy Hair

You need more vitamin A than any other nutrient because it is only vitamin A that helps cells functioning. Deficiency of vitamin A would result in a dry and itchy scalp and the formation of dandruff. And a dry scalp won’t support hair growth. But you can get vitamin A from carrots. Carrots have beta-carotene that transforms into vitamin A. And you can take carrots in a salad or make juice of fresh carrots.

Eggs For Healthy Hair


An egg is a wholesome food especially for hair as it contains zinc, sulfur, iron, and selenium. These are the four necessary nutrients that can support hair growth and keep you healthy and strong. But a deficiency of any of these elements could lead to dull and weak hair.

Benefits of eggs for hair

• Support hair growth with their nutrients
• Make hair follicle strong and stronger hair are less prone to damage
• Egg yolk contains lutein that hydrates hair and provides hair elasticity
• Build resistance to breakage and minimize split ends
• Help in preserving natural oils and shine of the hair
• Egg nutrients … Read more