Many people experience fatigue here and there. This overwhelming sense of tiredness minimizes productivity and can make the easiest of tasks seem impossible. The foods we eat have a direct correlation to how our bodies perform. ‘Fueling‘ ourselves with the right type of foods can help increase our energy levels and maintain your alertness and focus throughout the day. Here are ten foods that you can include in your diet to beat fatigue.
Bananas are a great source of potassium. Potassium is one of the most important minerals in the body. It helps regulate bodily fluids and muscle functions such as muscle contractions while also balancing and regulating nerve signals. Potassium also helps the body retain water, which is vital to staying hydrated and feeling energized.
Spinach is a leafy green vegetable that is high in iron, magnesium, and potassium. Iron is an important mineral that promotes the healthy transportation of oxygen from the lungs to the rest of the body. This efficient transportation can help your body maintain higher levels of energy and concentration. Most people do not realize the benefits of iron until they are not getting enough.
There’s a reason why eggs are considered a ‘superfood.’ Eggs are a fantastic protein source, B-vitamins, and healthy fats. Vitamin B-complex is mostly responsible for this added energy and why eggs are the perfect way to start your day.
Certain fish like salmon, sardines, and mackerel are an excellent source of protein, B vitamins, and Vitamin D. They help the mitochondria—the powerhouse of the cell—use oxygen to help power different parts of the body.
5. Sweet Potatoes
I hope you kept some Thanksgiving leftovers because sweet potatoes are rich in various vitamins and minerals like iron, magnesium, and vitamin C. Vitamin C is important for transporting fats into the cells of the body, where they are burned off to give your body energy.
Fruits are a great way of getting that ‘candy sugar high’ without the crash later on. This is because fruits are high in natural sugars, whereas candy contains nothing but refined sugars. These natural sugars are absorbed by the body and processed into the bloodstream, then processed into energy.
Soybeans are an excellent source of protein, B-Vitamins, copper, and phosphorus. Copper and phosphorus are heavily involved in the processes of converting food into energy and dispersing it into cells where the body can use it.
Oatmeal is one of the best sources of slow-releasing energy. This is because it is high in low GI complex carbohydrates. Low GI complex carbohydrates are carbs that release energy much slower than high GI complex carbohydrates. Foods such as soy products, beans, fruits, and oats, are all considered to have low GI complex carbohydrates. Oatmeal is an efficient and tasty meal to include in your diet to beat fatigue.
9. Brown Rice
Brown rice is another one of those ‘superfoods.’ One cup of rice will satisfy your body’s need for manganese: a trace mineral found in several foods like nuts, legumes, whole grains, and leafy greens. Manganese helps the body prevent free radicals causing illness and aging and helps regulate energy produced by the mitochondria. Brown rice is a food that can be easily incorporated into a variety of dishes to help give added energy.
Yes, we know this is not food, but water is one of—if not the most—important thing we can give our bodies. Water is responsible for keeping our whole body hydrated, including our muscles. Staying hydrated helps maintain energy levels by keeping muscles energized. Dehydration can cause fatigue or low energy levels.
Fatigue can set you back both physically and mentally. When we experience fatigue, there is a noticeable drop off in productivity as well. A poor diet can cause chronic fatigue. This diet lacks the necessary vitamins and minerals and is high in unhealthy fats and mindless eating. A good rule of thumb is to make your plate as colorful as possible. Along with staying hydrated, this variety in your diet will ultimately help raise your energy levels as tastefully as possible.