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fatigue fighting foods

Combat Fatigue With These Foods

Fatigue often refers to the strong sensation of tiredness, usually occurring after strenuous physical and mental activity. It can also be accompanied by headaches, muscle tension, and other pain. Most cases are mild, but it can turn into a chronic issue due to its severity and recurrence.

Fatigue can be a symptom of an underlying cause, which is why it is important to address it. A change in daily fitness habits and an increase in consumption of certain foods that can increase your energy levels help to fight fatigue. Here are some of the best foods for an easy and delicious energy boost.

Bananas are a great source of potassium, which helps regulate your blood pressure while supporting the processes that transform sugar into fuel for your body. They also contain significant amounts of vitamins A, B complex and C, dietary fiber, carbohydrates, fructose and glucose. These nutrients assist in quelling that tired feeling and improving physical and mental performance.

Pumpkin Seeds
Pumpkin seeds are known to be a natural remedy for relieving fatigue and a weakened immune system. These contain large amounts of omega 3 fatty acids, which are known for packing energy and the ability to control cholesterol and inflammation. They also contain B-complex vitamins and minerals (magnesium and copper) necessary for muscular and mental rest. They are also a source of tryptophan, which is an essential amino acid that can improve the quality of your sleep and help with emotional fatigue.

Natural Yogurt
Yogurt offers essential amino acids and carbohydrates, which support your physical and mental energy, keeping tiredness and concentration problems at bay. Yogurt also contains probiotics, which are healthy bacteria that improve digestion and support immune system function.

Omega 3 fatty acids and natural fiber make walnuts a smart choice to fight fatigue. Once assimilated, they counteract the weakness caused by fatigue. Moderate consumption can increase your energy levels and support endurance during high-impact physical activity.

These legumes deserve a spot in everyone’s diet because they fight fatigue and promote good heart and immune system health. They provide a great amount of dietary fiber, carbohydrates, and protein, all of which eliminate tiredness and improve focus. Minerals like potassium and magnesium are found in beans and keep physical and mental energy up as well.

Spinach offers numerous nutritional benefits, including a high mineral and fiber content. It is also a great source of iron, potassium, and magnesium – essential minerals that improve your circulation and control inflammatory processes of your body. Vitamins C and B are also found in spinach (a deficiency in vitamin B is associated with a higher likelihood of suffering from weakness and chronic fatigue).

Because they pack so much energy, it is recommended that we eat the “queen of the grains” at least 3 times a week. Oats are full of vitamins, essential fatty acids, and natural fiber to improve digestion and the immune system. And its high-quality carbohydrates are stored in your body as glycogen, which eventually turns into fuel for the body.

Dehydration-related symptoms of fatigue are often improved by eating watermelon. Watermelon is loaded with water and nutrients to rehydrate you, and they are especially helpful after exercise or strenuous physical activity.

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Fatigue-Fighting Foods

We all feel fatigue at one point or another, and some feel it more than others. While getting more rest at night, or even an afternoon nap, would be ideal, it’s not always possible. Instead of gulping down copious amounts of coffee or energy drinks, you might want to try to use these foods as an energy source.

Snacking on edamame (green soybeans) can help fight fatigue since they contain energy boosting B vitamins, including phosphorus, copper, thiamine, riboflavin, B6, B12, folic acid, and more. B vitamins are effective at stimulating brain function and circulation, and breaking down carbohydrates into glucose (which the body uses for energy). Edamame also provides a great source of protein, fiber, and low-glycemic carbs.

Melons such as honeydew, cantaloupe and watermelon are great sources of B vitamins, fiber, and water to keep you hydrated. Hydration is important in keeping your energy levels up. Watermelons also contain an amino acid called citrulline that is converted into arginine when absorbed by the body. Arginine helps to improve blood flow.

Omega-3 fatty acids boost energy by reducing cellular inflammation. Eating fish is a delicious way to get your omega 3- fatty acid fix. You should choose small, oily fish at the bottom of the food chain, such as herring, anchovies, and sardines. Or you could go with a high-quality fish-oil supplement.

Nuts are a rich source of magnesium (which helps to break down glucose into energy) and protein. You may want to keep a container of nuts at your desk for a quick and easy energy boost. But be sure to avoid walnuts, which contain melatonin and can make you sleepy.

With quinoa, you’ll get a great, gluten-free grain filled with protein, complex carbohydrates, and amino acids to keep you feeling full and energized.

Dark Chocolate
For some, dark chocolate may be an acquired taste, but it contains iron and magnesium, which will help to boost your energy. You will want to get a bar with less sugar and more cocoa (at least 70%). Added bonus: it’s not as addictive as milk chocolate.

Egg yolks are rich in nutrients like B vitamins, protein, and vitamin D. B vitamins are necessary for converting food into energy. Enjoy a hard-boiled egg as is or chopped up in a salad for a quick pick-me-up.

Pumpkin Seeds
Pepitas, or pumpkin seeds, contain protein, healthy fats, fiber and minerals such as manganese, magnesium, zinc, and phosphorus. You can eat them plain or sprinkle them over salad or cereal. There are also pumpkin seed oil supplements available.

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