Stamina refers to the physical and mental ability to withstand long hours of stressful activities. It allows your body to perform any task that may require a lot of effort. However, with age, your stamina is likely to decrease—one of the reasons being decreasing muscle mass, which also impacts strength, agility, and performance. But while ageing is a natural process and there is no way to stop it, you can surely include healthy lifestyle practices that can slow down the process and maintain stamina. Exercise, yoga, and meditation are some of the most effective ways to keep yourself energetic and active. In addition, certain foods may also help build stamina as you age. Read on to find out all about these nutrient-dense superfoods.
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Oats
Oats are a delicious and soul-comforting breakfast delight. They're rich in fibre and packed with complex carbohydrates and B vitamins, all of which boost energy and daily performance. Moreover, oats are naturally gluten-free, which is why people with gluten intolerance or those suffering from celiac disease can also consume them.
Bananas
A banana a day is also likely to keep the doctor away. Moderate intake of this sweet fruit caters to many of your nutrient requirements, including vitamin B6, fibre, potassium, magnesium, manganese, and vitamin C. It helps increase energy, minus the fats and cholesterol. According to the US Harvard TH Chan School of Public Health, one medium-ripe banana provides about 110 calories, 0 gram fat, 1 gram protein, 28 grams carbohydrate, 15 grams sugar, 3 grams fibre, and 450 mg potassium.
Almonds
Almonds are a rich source of healthy fats, which are not only good for your heart but also benefit your brain health. But apart from that, they're also a good source of protein, iron, potassium, and B vitamins, which help in energy production and in boosting stamina.
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Quinoa
For anyone who dislikes rice or wheat products, quinoa can be a healthy alternative. Not only is it tasty to eat, but it is also packed with protein, fibre, and essential nutrients that help provide long-lasting energy.
Chia Seeds
It is surprising how even the tiniest foods can provide so many health benefits. Chia seeds, a group of tiny, black, and white seeds, are not only known for their versatility but are also praised for enhancing health and overall wellness. They are a great source of omega-3 fatty acids, fibre, protein, calcium, phosphorus, and zinc.
Lean Proteins
Lean meats, like chicken breast and fish, are excellent sources of high-quality protein. Protein, often referred to as the building block of life, helps maintain muscle mass while promoting muscle growth and increasing strength. Additionally, it also helps improve stamina and boosts overall performance.
Also Read: Protein-Rich Foods That Help Reduce Your Risk Of High Blood Pressure or Hypertension
Green Leafy Vegetables
There are several reasons why most doctors and nutritionists recommend adding more green leafy veggies to one's diet. These include spinach, kale, beet greens, cabbage, and more. All of these vegetables are packed with nutrients, such as vitamin A, K, E, C, beta-carotene, folate, and vitamins B1, B2, B3, B5, and B6.
Eggs
Eggs are another great source of protein and essential micronutrients, including iron, phosphorus, selenium, cobalamin, and vitamins A, D, and B6. These nutrients help the body convert food, which is in the form of carbs, into fuel or glucose, which in turn is used to produce energy. It is important to note that egg consumption should be done in moderation, especially for people with high cholesterol.
Legumes![]()
According to the US Harvard TH Chan School of Public Health, legumes are a great vegetarian source of protein, folate, fibre, iron, phosphorus, and polyunsaturated and monounsaturated fatty acids. Popular legumes include beans, soybeans, chickpeas, and lentils.
Yoghurt
Yoghurt can have a sour taste, but it is made up of simple sugars like lactose and galactose, which, when broken down, provide instant energy. It makes for a healthy protein source and is also rich in calcium, which is great for your bone health.
Conclusion
Your stamina, endurance, and performance are likely to decrease as you age. While exercise and daily movements can help maintain agility, diet also plays a crucial role in boosting your energy and slowing down the ageing process. One must indulge in high-protein, nutrient-dense foods, such as lean meat, eggs, yoghurt, nuts and seeds, and different kinds of vegetables. Additionally, it is important to steer clear of unhealthy foods and snacks, such as fried chicken, sugary delights, carbonated drinks, and more. It is important to make healthy lifestyle choices and remain consistent throughout the journey.