We should feel energetic throughout the day as energy levels directly affect our mood, efficiency, and performance. However, there are various factors due to which a person can experience tiredness and fatigue all day long, which may be due to improper eating habits, climatic conditions, medical problems or mental unrest. If the person has low energy levels due to unconscious eating habits, there are certain foods that can help navigate the day with energy.
Do you feel sluggish, sleepy, and less energetic during the day, even after a good night’s sleep? With this situation familiar to you, it is time to add some anti-fatigue foods to your meals to help you feel energetic and alive both mentally and physically.
Here are some anti-fatigue foods that can boost your energy levels:
Nuts and seeds
Nuts and seeds are one of the best foods to combat fatigue and hunger. Adding a variety of nuts and seeds to your diet can be an excellent source of longer energy as they are included in your diet and can provide healthy nutrients, antioxidants, vitamins, minerals, omega-3s, and energy.
Add almonds, Brazil nuts, cashews, hazelnuts, pecans, walnuts, sunflower seeds, chia seeds and pumpkin seeds to your salads, oatmeal, smoothies or consume them as a snack. Prefer raw and unsalted versions.
Drinking water is essential for the body to function optimally. Although water is a calorie-free drink, it supports the energetic processes in the body that increase energy. All organs and tissues depend on water and it plays various roles in the body such as nutrient transport, thermoregulation, lubrication of the body and also acts as a shock absorber. Drink plenty of water throughout the day to boost energy levels and feel refreshed.
Bananas are packed with potassium, magnesium, fiber, vitamins, and complex carbohydrates that provide a big boost of energy. In addition, bananas are high in dopamine and serotonin, two neurotransmitters that are involved in adapting to stress and are important for the functioning of the nervous system.
Sources of protein are essential for muscle repair and energy. Various sources include eggs, beans, legumes, tofu, cheese, lean meat, etc. Lean meats like chicken, turkey, and fish provide high quality protein with less saturated fat. Fish high in omega-3 fatty acids, such as salmon and tuna, can add beneficial heart-healthy fats. Eggs provide high quality proteins that ensure the development and maintenance of body tissues.
Whole grains and complex carbohydrates
Choosing whole grains and complex carbohydrates will ensure your body gets the full benefits of the husk of the grain, which adds fiber to your diet. Add quinoa, oats, peas, barley, beans, brown rice, etc. They’re generally a good source of fiber and protein. The fiber ensures a longer feeling of satiety and gradually releases sugar, which provides energy for longer.
Fresh, seasonal fruits and vegetables
Fresh foods typically contain nutrients that are necessary for the body to function. Consumption of seasonal fruits and vegetables should be practiced. Eat foods rich in vitamin C (kiwi, paprika, lemon, grapefruit, oranges, etc.) as they combat fatigue.
Honey is an excellent stimulant and can be used against physical and mental fatigue, overwork or to improve resistance to stress. It is an excellent source of minerals like calcium, iron, silicon, phosphorus, etc. and vitamins, especially B vitamins.
Yogurt is a popular probiotic that strengthens the body’s natural defenses. Probiotics are also found in hard or soft cheese, cold-dried brewer’s yeast, kale, fermented skimmed milk, and green vegetables.
Cocoa contains vitamins (A, B6, C, D), magnesium, zinc, manganese, copper and selenium. For its anti-fatigue properties, treat yourself to dark chocolate with at least 70% cocoa, but eat in moderate amounts (one or two square bites a day). Indulge in these foods and feel more energetic throughout the day. Eat less or avoid processed foods as they require more energy to digest food. This is why people usually feel sluggish after a heavy meal, fried treat, or after consuming burgers, pizzas, fries, etc. Anti-fatigue foods can help boost energy levels to increase concentration, focus, efficiency, and improve an individual’s mood. Feel energized and rock the world!