Many or almost all kinds of foods boost your energy or make you feel full but may not be healthy. Some foods satisfy your hunger speedily and so you feel energized. But the nutrients your body is in need may not be fulfilled. Fatigue is also a kind of physical and mental condition resulted from other underlying medical conditions or from improper diet.
Our foodstuff contains fruits, vegetables, grains, dry fruits, milk and milk substitutes, coffee, etc. Moreover, not every food is healthy for all body conditions and for every body part. There are different foods that are proposed for different health conditions.
Our body is like a machine, what fuel you use decides how well it would perform. Contemplating all these facts this write-up will contain such healthy foods and nutrients it contains to fight one most common health condition, fatigue.
Why do you feel fatigued?
Fatigue means simply extreme tiredness due to underlying health conditions such as anemia, diabetes, thyroid disease, COPD, sleep disorders, or exertion either mental or physical. You may use alternate words like lethargic, tired, worn out, exhausted, pooped, or feeling run down but it is the same fatigue condition. Check with your doctor if the fatigue result of your underlying health conditions and if no you must look after your diet.
Yes, eating habits play a vital role in your lifestyle and how would you feel. So, there are a few changes in your diet that can make you feel lively and not fatigued. Let us see nutrients and from which food you can consume to fight fatigue (1).
- Carbohydrates: It is the key source of energy in the body. Carbohydrates are available in two forms simple and complex, the body requires a combination of both, simple carbohydrates contain fruits, vegetables, and honey and complex carbohydrates contain potatoes, pumpkin, carrots, etc. We need complex and rich in fibers carbohydrates to fight fatigue.
Foods: whole grains (whole wheat or brown rice), fruits, vegetables, pumpkin, squash
- Vitamin C: It is recognized as the best source to prevent fatigue. It helps to keep the adrenal healthy and so to prevent adrenal fatigue. Vitamin C is not only good to stave off physical and emotional stress, it also assists to absorb iron and fight off other infections. It is recommended to eat fruits and vegetables raw to consume proper vitamin C since cooking may reduce to 25 percent of it.
Foods: Broccoli, cauliflower, green and red pepper, spinach, cabbage, leafy vegetables, etc.
- Iron: Its deficiency is the prime cause of anemia and further it leads to fatigue. You can recognize it easily as it shows symptoms like weakness, brittle nails, pale skin, red inflamed tongue, the problem with memory and thinking, and the fatigue. Iron deficiency may have resulted from blood loss due to any reason (heavy menstrual flow or bleeding ulcer). Vegetarians and vegans are more prone to iron deficiency.
Foods: Beef (red meat), pork, almonds, pistachio nuts, sesame seeds, walnuts, black beans, raisins, spinach, brown rice, oatmeal, whole wheat, white rice, etc.
- Protein: It is vital and highly endorsed to eat proteins in your breakfast to fight off feeling stressed or depressed. Amino acids are the building blocks of the body that actually produce proteins and spontaneously boost our energy.
Foods: Fish, meat, asparagus, avocados, broccoli, spinach, squash, sweet potatoes, brown rice, oatmeal, whole wheat, white rice, almond milk, etc
- Magnesium: Sleep disorders could be the cause of fatigue, which can fight off by consuming magnesium-rich foods. Magnesium is essential to produce adenosine triphosphate molecule, which is the end product of food’s conversion to energy. Secondly, it relaxes muscles and makes you fall asleep.
Foods: Beef (red meat), poultry (white meat), pork, salmon, milk and other dairy products, almonds, cashews, pumpkin seeds, sesame, walnut, black beans, soybeans, apples, bananas, blueberries, lemons, raisins, spinach, carrot, cauliflower, oatmeal. Whole wheat, etc
- Potassium: It manages key functions of the body such as maintain water balance, regulate muscle contraction, control heart rate, maintain a healthy nervous system, keep bones healthy, and helps transport nutrients to cells. If you lack potassium make you feel weak and exhausted.
Foods: Almonds, cashews, pumpkin seeds, sesame seeds, walnuts, black beans, soybeans, bananas, blueberries, dates, lemons, oranges, raisins, avocados, spinach, sweet potatoes, oatmeal, whole wheat, etc
- B Complex Vitamins: It usually contains eight different B vitamins such as B1, B2, B3, B5, B6, B7, B9, and B12. Every B vitamin has its own benefits and one among them is fighting off fatigue. Deficiency of B vitamins can cause tiredness, anemia, abdominal pain, muscle cramps, hair loss like many health issues.
Foods: Leafy greens, nuts, beans, legumes, whole grains, mushrooms, eggs, etc
- Other: Carnitine, Coenzyme Q10, and creatine are not directly linked with fatigue but cause other health conditions which may result in fatigue. For instance diabetes, asthma, allergies, muscle weakness, etc.
Foods: Milk, meat, eggs, leafy vegetables, fruits, beans, etc.
What you eat should contain what you need !!