Nutrition

These 11 foods that fight fatigue

Your body feeds on what you give it. The best way to get the most energy from your diet is to make sure you’re giving yourself the best foods possible. Besides what you eat, when you eat can also impact your energy. Have you ever noticed that you feel sluggish after a heavy lunch or dinner? This is because your body is using its energy to digest that big meal instead of fueling the rest of your body. The easiest way to avoid postprandial coma is to eat several meals in small portions throughout the day. This will keep your body regularly fueled and may even help you lose weight.

1. Opt for unprocessed foods

Although a cheeseburger and fries can be comforting while you eat them, their nutritional value is low. Processed foods, like some packaged or canned foods, candies, boxed meals, and pre-cooked meats, are usually full of preservatives, additives, sodium, trans fats, and artificial ingredients that can slow you down.

2. Fresh and seasonal fruits and vegetables

The fresher the food, the more nutrients it contains. Unlike processed foods which may be stripped of their nutrients for longer shelf life, fresh foods generally contain more nutrients. Eating fruits and vegetables that are in season means they have matured naturally.

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3. Opt for non-caffeinated drinks

Caffeine can be consumed in moderation, and has been shown to have some health benefits. Although it provides a short-term boost, it does not actually provide energy to the body. The first few sips can give you a boost, but if you don’t provide your body with proper nutrition and balanced meals and snacks, you’ll end up feeling drained. If you must take your fix, opt for black coffee or unsweetened tea. Sodas and energy drinks are full of refined sugar and artificial ingredients that can cause you to crash and lead to other health problems if overconsumed.

4. Lean protein

Fat-marbled red meats add saturated fat to your diet. Leaner meats, such as chicken, turkey, and fish, still provide quality protein but contain less saturated fat. Fish rich in omega-3 fatty acids, such as salmon and tuna, may provide heart-healthy fats.

5. Whole grains and complex carbohydrates

Like processed foods, refined carbohydrates like sugars and white flour are low in nutrition. Choosing foods with whole grains and complex carbohydrates allows your body to fully benefit from the hull of the grain which adds fiber to your diet.

6. Nuts and seeds

Nuts and seeds are among the best foods to fight fatigue and hunger. Incorporating a variety of nuts and seeds into your diet can provide you with healthy nutrients and energy. Try almonds, Brazil nuts, cashews, hazelnuts, pecans, walnuts, sunflower seeds and pumpkin seeds. It is recommended to eat raw and unsalted versions. And they make an ideal mid-afternoon snack.

7. Water

Drinking water is essential for the optimal functioning of the body. Although water does not provide energy in the form of calories, it helps to facilitate energy processes in the body, which is an energy boost in itself. Drink water throughout the day and try to swap sodas, coffee and other beverages for a glass of water. This simple change can make a big difference, and you’ll feel better before you know it.

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8. Vitamins and dietary supplements

If your diet isn’t providing you with everything you need, consider taking a daily vitamin. Consulting a nutritionist or a homeopathic doctor could allow you to start a diet of dietary supplements. Be sure to talk to your doctor about any dietary supplements you plan to take.

9. Bananas

Researchers compared bananas to carb-based sports drinks in cyclists who needed sustained energy for long rides. They found that the banana offered as much fuel to cyclists as the drink. Bananas, right? Bananas, it turns out, are full of potassium, fiber, vitamins, and the perfect amount of carbs that give you a natural energy boost. Plus, bananas often cost less than a dollar per fruit, and that’s an unbeatable price for that much extra energy.

10. Oats

It’s not just for breakfast. A large bowl of oats contains fiber and even a little protein. Plus, it’s good for people who experience blood sugar spikes and crashes with other processed breakfast cereals. It’s best to choose the plain version of instant oatmeal packets because it doesn’t contain any added sugar. You can then control what you put in it, for example milk, a bit of honey and mixed berries. You can then set off with more energy to get through the day.

11. Chia seeds

Even if you’re not training for endurance exercise, chia seeds can be a great source of prolonged energy thanks to their carbohydrate, healthy fat, and fiber content. Two tablespoons of chia provide about 24 grams of carbs and 4.8 grams of heart-healthy and anti-inflammatory omega-3s.
According to a small study of six endurance athletes, consuming chia seeds provides as much energy as carb-based sports drinks. On a daily basis, sprinkling a few tablespoons of chia seeds into your morning smoothie or adding a scoop to your afternoon yogurt can give you just enough energy to stave off fatigue.

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Paying attention to what’s on your plate can be a healthy and effective way to keep your energy up. With regular exercise and a good diet, you can maintain healthy energy levels during depressive episodes.

* Presse Santé strives to transmit medical knowledge in a language accessible to all. In NO CASE can the information given replace medical advice.

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