What according to you is the reason for your fatigue? You may answer that your exertion or long hours of working is the reason. When you suffer chronic fatigue and your doctor confirmed, there is no underlying health condition causing fatigue, then definitely it is your diet.
Yes, every day we eat full stomach but not full of nutrients essential for our body. Not many people know how much fiber, protein, fats, carbs, fatty acids and iron their diet contains. To fight fatigue you must eat particular foods in your diet along with other practices like yoga, enough sleep, and meditation.
This write-up contains readily available, seasonal and throughout year available 21 different foods you can add in your diet to boost your energy (1).
- Banana: It is the food available across the globe and a quick booster of energy. It considered a complete meal and which is why bananas are often included in a breakfast meal. It is good for heart health, digestion, blood pressure, anemia and so for fatigue. Banana is simply a powerhouse of nutrients since it contains dietary fiber, glucose, protein, potassium, calcium, magnesium, iron, vitamins, and other essential minerals.
- Spinach: Iron is the most essential nutrient in the body. It helps to distribute oxygen to cells. Insufficiency of iron may lead to iron deficiency anemia. Fatigue and ill mental/physical performance are the symptoms of it. Spinach is the best source of iron, which helps to enhance mitochondrial efficiency and eventually to convert food into energy in the body.
- Apples: It is very well known saying that, an apple a day keeps the doctor away. Apple is a good source of carbohydrates and fiber, free of fat, contains vitamins and water-rich, which boosts your energy. It attributed to many health benefits such as aid in digestion, prevent cancer, reduce strokes, treat anemia, dental care, boost brain health, etc. It is even recommended if you are sleepy and want to be awake for longer eat an apple instead of a cup of tea. It stimulates your nervous system and also a single serving of it contains 12 percent of the daily fiber requirement.
- Beans: Beans are a very good mixture of essential carbohydrates and proteins, which have a lion’s share in keeping you energized throughout the day. They are high in fiber and low in fat which provides balance in blood sugar to avoid crest and trough in the energy. If you are a vegetarian and cannot eat meat then beans are the best alternative to it. They can work in any meal breakfast, lunch or dinner.
- Almonds: It is the best source to boost your energy inside out. It not only contains the usual protein and fiber but also copper and manganese to neutralize toxins on a cellular level. Around one ounce of almonds contain one-eighth of your daily protein need.
- Honey: Honey hold natural sugars that give speedy perk of energy. It also works for certain allergy symptoms which could be the common underlying cause for fatigue. It stabilizes blood sugar levels, contributes to the release of the hormone melatonin, and improves your sleep.
- Eggs: Eggs in the breakfast help you to keep steady energy levels throughout the day. They contain B vitamins which used for converting food into energy. You can have them hard-boil or chop up in a salad.
- Walnuts: They are the source of omega-3 fatty acids that support overall brain health. Walnuts will keep you focussed and alert.
- Orange: It contains all energy-boosting nutrients such as vitamin C, fiber, and sugar. It also contains citrus, the smell of it is good to increase the alertness.
- Sweet potato: It contains slowly digestive starch which helps to keep you full and also contains Vitamin C which together can fight fatigue.
- Lemons: They are high in vitamin C, which is good to end your tiresome day with. Alike orange, its smell could help to improve your energy levels and mood in no time.
- Coffee: There are numerous benefits of coffee and one is to boost you quickly. Its caffeine content acts as a stimulant and boost your energy to peak but dissipate at the same pace and leave you even more tired. If you start your day with coffee then be ready with a long-lasting breakfast to keep yourself energized for a whole day.
- Whole grains: They support good health and reduce the risk of digestive disorders, heart disease, obesity, type 2 diabetes-like many serious health issues. Whole grains are high in complex carbohydrates and fiber that help you feel full and boost your energy.
- Green Tea: Theanine is an amino acid naturally found in tea leaves that provides an anti-stress relaxation benefit.
- Turmeric: It contains the compounds turmerones and curcuminoids which are associated with many health benefits. This is a key ingredient in Indian spices.
- Dark Chocolate: It helps to release serotonin and relaxes the blood vessels of the cardiovascular system. It also a good source of cocoa flavanols which increases circulation providing a boost to your brain. So, one piece at a time could be good for you.
- Yogurt: It is the best food to eat at any time. It is also a quick booster of energy but this time protein stays for the longest time in the stomach and translates into a steady source of energy. It helps to keep your digestive system healthy and you can add it to a pre-workout snack to get a quick hit of energy.
- Oatmeal: It is regarded as a superfood and it outranks all others from the breakfast list. It helps to maintain normal blood sugar levels and also support to good digestive health. Hence, many nutritionists suggest their diabetics to eat oatmeal.
- Pumpkin seeds: These little seeds are loaded with a protein, fat, and fiber which can keep you energized all day.
- Seasonable foods: It is always said by our forefathers to eat all the seasonal foods. Because they contain the high energy to fight off that season for instance watermelons, mangoes, amla, pulses, carrots, sweet corn, etc.
- Water: Though it stands at the last in the list, its importance is at first. It is readily available and that too for free. A healthy body requires to be hydrated because dehydration causes fatigue at first and then other digestive issues. Dehydration then shows a decrease in alertness and concentration. Therefore, you always have to drink plenty of water to boost your energy and so the physical performance.
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It is not possible to include all these foods in your daily diet at once but you can choose a few of your choice and according to their nutrient content. Try to eat natural food, choose a piece of fruit over packed juice, eat fresh food despite the prepackaged food.