Food is the body’s fuel. Here We bring you 6 foods that help fight fatigue. Quality foods help the body to have lasting energy. While others, such as highly refined carbohydrates, white bread, sweets, and sweet baked goods, can even make you feel tired or sleepy.
High-quality foods include unrefined and minimally processed foods such as vegetables and fruits, whole grains, healthy fats, and healthy sources of protein (fish, poultry, eggs, beans, and nuts).
6 foods that help fight fatigue
1. Beans and lentils
Beans, lentils and other legumes have nutrients that provide sustained energy to the body. They are a source of protein, fiber, iron, folate and magnesium. Iron helps transport oxygen throughout the body, which increases energy production for your activities and increases metabolism. They are low in fat, sodium and have a low glycemic index.
Bananas are a source of complex carbohydrates, they contain fiber, potassium and vitamin B6, all of these nutrients can help increase energy levels. A study by the Appalachian State University indicates that the consumption of bananas is a good source of energy for athletes.
3. Fatty fish and other healthy proteins
Fish, chicken, turkey and eggs are low quality protein sources with less saturated fat than red meat.
The Cleveland Clinic explains that consuming protein helps you get sustained energy because it takes longer to digest and absorb. “When you eat it with a carbohydrate, it slows the release of sugar into your bloodstream… For example, try adding a serving of nuts, nut butter, plain yogurt, or hummus to your meals or snacks,” he advises.
Walnuts, almonds, and peanuts are a nutrient-dense, healthy snack that can boost energy. They are a source of protein, fiber, good fats, vitamins, minerals, and antioxidants.
5. Whole grain
Whole grains are rich in healthy carbohydrates. The Harvard Nutrition Source notes that carbohydrates provide the body with glucose that is converted into energy to support bodily functions and physical activity. Whole grains include oats, quinoa, amaranth, corn, barley, and brown rice.
6. Green leafy vegetables and cruciferous vegetables
Leafy greens and cruciferous vegetables (such as broccoli, cauliflower, and Brussels sprouts) are among the vegetables richest in nutrients and antioxidants that can support the proper functioning of the body and strengthen the immune system.