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Foods to Increase Your Stamina and Vigour

Submitted by Serena Mason on July 31, 2012

You can walk and run adroitly, think and plan calmly only if you stay energized and enthused each day. To build stamina and healthy immunity, you need to eat the right foods.

What To Throw In The Grocery Basket
Foods for stamina include complex carbohydrates, iron-rich foods, foods rich in calcium, and foods rich in fiber, proteins, vitamins, and minerals. A well-balanced diet is essential to drive away fatigue that creeps in from daily work.

  • Carbohydrates are essential for the supply of glucose, which gets converted into energy in the body.


    Complex carbs are hard to process which makes them the best foods for stamina, as energy is released gradually over a longer period of time. Pasta, rice, potatoes, bread, or corn provide you with the needed carbs. Bananas are also excellent source of carbohydrates; they also facilitate the release of dopamine, which helps keep you alert.


  • Iron-rich foods such as fish, meat, and green leafy vegetables that help build red blood cells, which are important for carrying oxygenated blood in our body. Iron-rich foods are imperative as they help us stay healthy, keeping fatigue and various illnesses that result from low iron content in the body, like anemia, at bay.
  • Calcium-rich foods like milk, eggs, fish, and meat keep the bones strong; healthy bones are important for staying fit and active.


  • Fruits provide vitamins and minerals and other phytonutrients that keep the body healthier and younger. Fruits are good antioxidant providers, have high fiber content and are good in flushing toxins from the body.
  • Seeds and nuts are good sources of magnesium, potassium, copper, omega 3 fatty acids, and other vital elements that help keep the muscles strong, improve blood circulation, and keep the body functioning well.


    Almonds, sesame seeds, walnuts, pistachio, salmon, tuna, are some examples of immediate energy.
  • Caffeine is surely an effective energy booster; few cups of tea or coffee can help one keep alert and give you an energy boost. However, too much of caffeine alone is harmful for the digestive system and increase acidity.
  • Herbs and spices should also be made part of everyday diet as they are also foods for stamina. Herbs help in cleansing the body and reducing stress levels. Spices also have ample micronutrients that keep a fine balance.

Additionally, foods for stamina work better when we eat small meals at frequent intervals. Five to six small meals a day, which include carbohydrates, fruits, greens, and protein, along with exercising can go a long way in improving and sustaining stamina.

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