Fruits and vegetables are an integral part of a well-balanced diet. They provide a host of nutrients like essential vitamins and minerals to keep your body functioning at optimal levels. Fruits and vegetables are also low-energy-dense food sources, which means they are a low-calorie food you can eat in greater volume. The source of energy you get from fruits and vegetables comes from fiber and carbohydrates, rather than high calorie content.
Energy From Glucose
Carbohydrates are compounds made of sugar molecules united with carbon, hydrogen and oxygen. Some carbohydrates have a single sugar molecule, and some are complex with several sugar chains. During digestion, the carbohydrate-containing fruit or vegetable metabolizes into a single sugar molecule, or glucose. The glucose absorbs into your bloodstream and meets the hormone insulin, which transports the glucose to cells that need energy. Once the glucose enters the energy-starved cells, it produces heat and adenosine triphosphate, an energy transporter and storage molecule. Your cells become energized from the glucose, and any remaining glucose not needed by your cells gets converted to glycogen and stored in your liver until needed.
Energy From Fiber
Fiber represents the indigestible portion of a fruit or vegetable. It helps bulk your stool to keep your bowels regular, and it nourishes the healthy bacteria in your colon so your immune system remains strong. Fiber aids in supplying you energy by acting as a filler that provides volume so you feel full longer while your body takes time to digest foods. Slowed digestion helps regulate your blood glucose levels so you have sustained energy instead of rapid energy bursts followed by a sugar crash.
Brain Energy
The carbohydrates and glucose provided by fruits and vegetables nurture and energize your brain cells, which require glucose constantly. Brain cells, or neurons, do not store energy and they require a significant amount of energy from food consistently because brain cells use up glucose energy faster than any other cell in your body. Fruits and vegetables also contain essential vitamins necessary for helping your brain use glucose and other important energizing neurochemicals. Eating several daily servings of fruits and vegetables helps your brain carry out normal functions, such as thinking, memory and concentration.
Energizing Fruits and Vegetables
Energizing fruits include apples with skin, pears, grapes, peaches and berries. Mango, citrus, bananas, pineapple and pomegranate also give you energy and an array of nutrients. Fibrous vegetables such as green beans, zucchini, broccoli, spinach and varieties of greens make healthy sides for a complete meal. Beans are potent sources of vegetable fiber and sweet potatoes or yams also pack a powerful energizing punch. Stay energized with produce throughout the day by eating them as snacks instead of packaged junk foods. Apples dipped in low-fat peanut butter or carrots and celery make crunchy, tasty snacks that are low calorie and full of energy.
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