Foods for Fighting Fatigue

Who couldn't use more energy? Most of us don't have enough of it, and when we're especially depressed, the foods and drinks we consume tend to be high in carbohydrates, especially sugar and / or caffeine. These things will give you a temporary boost, but are usually followed by a block.

So what should you eat to improve your energy? You have many options that you will find in most of the automatic vending machines, this list will probably include many foods that you will eat, but I didn't know that you might want to peel it or peel it during that crisis. the afternoon .

Because they provide calories (which are units of energy), all foods provide energy. But some are rich in nutrients that involve metabolic energy production processes.

Nutrients to combat fatigue

You need certain nutrients to feel healthy and energetic. Not because they're stimulants like caffeine, but because your body uses them for energy at the cellular level. That's what really fuels you, rather than artificially speeding things up for a while.

Some of these energy-producing nutrients include:

Vitamins B
Carnitine
CoQ10
Creatine
Iron
Magnesium
Protein
Potassium

When looking at fatigue fighters, you should also consider carbs and protein. Carbohydrates, which come from sugary foods and grains, provide energy quickly, but your tank dries up again in no time.

Proteins and the other nutrients listed above, on the other hand, are better for endurance - lasting energy.

The best thing to do is combine carbohydrates with these nutrients. That way you get an immediate boost, but can continue for a long time, rather than sinking back into drowsiness after burning the carbs.

Do you remember the basic food groups you learned about in elementary school? Let's take a look at each one and see which foods have high levels of vitamins and minerals that give you energy so you know what the best options are, not just for the evenings when you're getting weak, but to keep you from passing out. first.

Protein: animal-based

Meat, fish, eggs, and dairy are good sources of protein. However, different foods contain different combinations of other energy-producing nutrients.

All foods in this category contain protein. Beef, pork, and poultry can also provide CoQ10, iron, carnitine, B vitamins, magnesium, creatine, and potassium in varying amounts.

Fish and shellfish also contain magnesium potassium, CoQ10, creatine, and B vitamins. Other animal-based fatigue fighters include:

Eggs: CoQ10, B vitamins
Milk and other dairy products: B vitamins, magnesium

If you are pregnant, have heart disease, or are at risk for heart disease, talk with your doctor about what types of meat and fish are best to include in your diet. Your diet may need to be monitored for possible mercury contamination in fish or healthy levels of fat from animal products.

Protein: not based on animals

If your diet does not include a lot of meat or other animal products, you may need to increase your intake of plant proteins to avoid fatigue.

Non-animal protein sources include nuts, seeds, and beans. They are especially important for vegetarians and vegans, as well as people on other diets that limit the amount of meat they can eat.

Like meat, many nuts and seeds have other nutrients in addition to protein that can help provide more energy. These include:

Almonds: iron, magnesium, potassium
Amaranth (a grain-like seed): B vitamins, magnesium, potassium, protein
Cashews: magnesium, potassium
Chia seeds: magnesium, potassium
Peanuts: CoQ10, magnesium
Pistachio: CoQ10, iron, magnesium, potassium
Pumpkin seeds: magnesium, potassium
Quinoa (a grain-like seed): Iron, magnesium, potassium
Sesame seeds: CoQ10, iron, magnesium, potassium
Nuts: iron, magnesium, potassium

Beans, peas, and lentils are good for boosting energy, as they provide carbohydrates, protein, and other nutrients.

Fruits

Fruit can be an excellent source of vitamins and minerals, including those that help the body produce energy. Fresh, whole fruits are best as they can lose vital nutrients as they age or dry out. (Dried fruits and juices also tend to have much more sugar than fresh fruit.)

Some good options when it comes to fatigue-fighting fruits include:

Apples: CoQ10, magnesium
Bananas: magnesium, potassium
Blueberries: magnesium, potassium
Dates: potassium
Goji berries: iron, potassium
Melon: magnesium, potassium
Lemons: magnesium, potassium
Oranges: CoQ10, magnesium, potassium
Raisins: Iron, Magnesium, Potassium
Strawberries: CoQ10, Magnesium, Potassium

Fruits are also rich in natural sugars (carbohydrates), so choosing the above can help you get energy both in the short and long term.

We hope you enjoy watching this video about foods for fatigue

Source: Your Morning

 

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