12 Super Foods that Fight Fatigue and Win!

fatigue

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Everyone has those days where they work hard or play hard and get exhausted. Fatigue is different from those types of feelings, however. Fatigue includes feelings such as being tired, weak, and a general lack of energy. When we do something strenuous, our bodies can feel tired because they need to rest and repair themselves. The difference between fatigue and being tired is that, with rest, feelings of tiredness go away. Fatigue either does not go away, or it very quickly returns

There are several factors which can contribute to feelings of fatigue. Some of them are medical conditions, some are lifestyle factors, and some others are psychological problems.

Lifestyle factors which contribute to feelings of fatigue include excessive physical activity, a sedentary lifestyle, poor sleeping habits, excessive alcohol consumption, and poor diet.

Medical conditions are numerous and include things like anemia, cancer, liver failure, heart disease, obesity, diabetes, and thyroid problems.

Many people feel fatigue when dealing with mental health problems such as grief, stress, anxiety, and depression.

Whether your fatigue is due to mental, emotional, or physical problems, you can fight back by eating more of the super foods that are known to reduce fatigue.  These foods contain powerful nutrition that your body needs for energy.

Don’t let fatigue take over and ruin your life; fight back with these 12 super foods!

 

1. Eggs

There is a good reason why many people eat eggs for breakfast; they are a great source of energy! Eggs are loaded with protein, iron, and zinc. One research review done in 2009 found that protein builds muscle, helps to keep you feeling full, and supplies sustained energy levels. One egg has 6 grams of protein, which can keep blood sugar levels stable. Eggs also contain an important amino acid called leucine, which is vital for muscle growth and recovery. Eggs are also high in the B vitamins, which are known to help with the production of energy in the body.  Try a couple of eggs in the morning, anyway you like them, and you should find enough energy to get you through your morning.

 

2. Bananas

One of the best things about bananas is that they are portable. They come in their own little package so you can simply tuck one in your purse, pocket, coat, lunch bag, or briefcase and have an energy filled snack on hand anytime, anywhere! Bananas contain potassium, which your body must have in order to convert sugar into energy that the body can use. Bananas also have natural sugars such as glucose, fructose, and sucrose, which are essential for energy. To top it all off, these popular fruits are loaded with vitamin C, B vitamins, fiber, and carbs, all of which help to beat feelings of fatigue. Try eating a banana or two during the day or add them to your yogurt or smoothie for a fatigue fighting tool you can take with you!

 

3. Sweet Potatoes

Who doesn’t love the taste of sweet potatoes?! Sweet potatoes have tons of energy stabilizing high fiber carbohydrates as well as 25 percent of your daily requirement of potassium. Potassium is important for keeping the electrolytes in the body balanced, which allow you to stay hydrated. Potassium also helps to lower blood pressure levels, which lowers stress on the body. Less stress means more energy. Don’t wait for a special occasion to eat sweet potatoes, try one for an energy boosting lunch!

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Spinach leaves in a wooden plate

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4. Green Tea

A cup of green tea can go a long way towards fighting fatigue, especially work related stress. The polyphenols in green tea reduces stress levels; improve mental focus and clarity, while boosting energy levels. Green tea is well-known for boosting the metabolism and can protect you from many of the complications of being fatigued.  Drink two or three cups of green tea during the day, instead of coffee or energy drinks, for true nutrition and healthy energy.

 

5.  Spinach

OK, so this probably isn’t on the top of your list when you think of energy foods, but spinach is actually a terrific food when it comes to fighting fatigue. Spinach is one of the most iron filled foods you can eat. Iron will stop anemia, one of the main culprits behind fatigue. Iron will also deliver more oxygen to the cells of the body, which will give you more natural energy. Spinach is full of potassium, magnesium, vitamins B and C, and all of these things combined pack a powerful energy punch. Add spinach to salads, sandwiches, green smoothies, casseroles, and anyplace where you would normally use lettuce. Try baby spinach as this is much tenderer than the full grown version.

 

6.  Pumpkin Seeds

This is perhaps one of the best snacks around if you want to boost energy levels. Pumpkin seeds are full of B vitamins, omega-3 fatty acids, zinc, iron, magnesium, and iron. All of these nutrients work in combination with one another to improve your immune system and fight fatigue. Pumpkin seeds also promote healthy sleep and fights emotional fatigue due to their high levels of tryptophan. All you need is one handful each day to get all of this and more. For a change of pace, make some pumpkin seed butter and try some on your morning toast rather than peanut butter.

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Photo credit: bigstock.com

Photo credit: bigstock.com

7. Red Bell Peppers

Like spinach, you might think of red bell peppers as not having much to offer in the way of energy but check this out, red bell peppers are one of the best sources of vitamin C. Vitamin C is a powerful antioxidant which not only improves your immune system, but reduces a stress hormone called cortisol, which is a big contributor to feelings of fatigue. The truth is that vitamin C is vital for a healthy adrenal system. When your adrenal system is working properly, it can help to prevent fatigue from emotional or physical stress. Just one cup of red bell peppers can give you all you need to keep energy levels and your metabolism high enough to beat fatigue into the ground. Add some to your lunchtime salad, sandwich, or your stir fry tonight!

 

8. Oatmeal

Oatmeal might be the perfect food when it comes to fighting fatigue. Oatmeal has carbs that the body will store to provide fuel for your muscles and brain all day long. This breakfast favorite has plenty of other healthy nutrients to offer such as magnesium, protein, phosphorus and vitamin B1.  Oatmeal also contains plenty of fiber, which can stabilize blood sugar levels. Top off your morning oatmeal with some fresh fruit and nuts and you have a winning combination that will fill you with energy all morning long.

 

9. Beans

It’s time to start thinking about Mexican food! Beans are high fiber foods that have a healthy ratio of protein and complex carbs, not to mention important minerals such as copper, iron, magnesium, and potassium. This combination delivers long lasting energy! Try different types of beans that you have not considered before to shake up the flavor. Add beans to your soup, salads, and, of course, let’s not forget a burrito night!

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Photo credit: bigstock.com

Photo credit: bigstock.com

10. Walnuts

This is another popular snack that goes a long way towards fighting fatigue. Walnuts are high in omega-3 fatty acids which can help relieve mild symptoms of depression. Walnuts also have both fiber and protein, which help to fight feelings of physical stress after a workout. All you need is about ¼ cup of walnuts each day to get all the energy boosting benefits they have to offer.

 

11. Yogurt

Yogurt has so much to offer when it comes to fighting fatigue. Carbs, protein, and probiotics can go a long way towards fighting fatigue because the body can process yogurt more quickly than solid food, which can offer the body quick energy at a moment’s notice. Yogurt that has active compounds called probiotics which can ease the symptoms of chronic fatigue syndrome and can improve the overall health of your digestive system.  Eat 1 cup of yogurt  each day to get the most energy boosting benefits possible. Greek yogurt is especially helpful as it contains more protein than regular yogurt.

 

SEE ALSO: Secrets for Treating Chronic Fatigue Syndrome

 

12.  Watermelon

Yum! When you feel fatigued on hot days, you can instantly restore your energy by eating some watermelon. As the name implies, this favorite fruit is full of water and important electrolytes, which keep dehydration, and the feelings of fatigue this causes, in check. It is also high in nutrients that are known to offer the body energy such as iron, potassium, vitamin C, and lycopene. Want some instant energy? Simply munch on some watermelon with a drizzle of lemon juice.

Getting your energy from your foods never tasted so good!

References:

Ifrj.upm.edu.my

Ncbi.nlm.nih.gov

Dujs.dartmouth.edu