Foods helping you fight fatigue

Feeling fatigued at certain times of the day can be a natural state for most of us.  It’s not unusual to feel tired right after eating lunch or at the end of a long day.  But when feelings of exhaustion or a persistent feeling of tiredness is occurring frequently, it might be a sign of not properly fueling your body with fatigue fighting foods. 

Every day our body requires the right proportion of sufficient carbohydrates, fat and protein along with adequate water intake.  Feeding our body with healthy, energizing foods can make a world of difference in our level of alertness and how much energy is available supplying the necessary nutrients to keep our motor running all day long.

Here are six foods that can inject a boost of energy taking you from feeling dog-tired to full of life:

1.      Blueberries

Some of nature’s healthiest offerings come in small packages.  Blueberries may be small but they provide a mighty powerful dose of key nutrients giving you just what you need to keep alert.  Just one cup contains 14% of a person’s daily fiber intake and almost 25% of vitamin C.  Their antioxidant content is vital for keeping brain function and energy levels at their best.  Not only are blueberries a perfect source of antioxidants but so are raspberries, blackberries, and strawberries.

2.      Spinach

Any list of a superfood is bound to include spinach.  And fighting fatigue is one such list spinach deserves a spot on.  Spinach is a rich source of magnesium, a mineral essential for the production of a molecule called adenosine triphosphate, the end product of food’s conversion to energy.  When our body is well-supplied with magnesium, it can help prevent feelings of fatigue and physical weakness that may result if our body is running on empty.

Besides being a source of magnesium, spinach is an excellent source of potassium with just one cup of cooked greens offers almost 20% of our recommended daily intake.  We need potassium to transport nutrients to the cells while maintaining healthy levels in the body that could result in muscle weakness and exhaustion.

3.      Chia seeds

Even though tiny, chia seeds pack a wallop of might as an excellent source of omega-3 fatty acids, carbohydrates, protein, fiber, and antioxidants.  These energy-boosting power seeds can easily be added to smoothies, oatmeal or yogurt for a quick pick-me-up when needed.

4.     Nuts

Such an easy snack to munch on anytime of day.  Plus, they provide the body with a wealth of nutrients helping combat feelings of fatigue.  Their excellent source of both mono- and polyunsaturated fats gives your body a healthy dose of concentrated energy.  No matter which nut you like best – almonds, Brazil nuts, cashews, hazelnuts, pecans, pistachios, or walnuts – all are high in protein helping increase levels of neurotransmitters that boost mood and alertness.

5.      Beans and lentils

A cause of persistent fatigue is iron deficiency.  Consuming iron-rich beans and lentils is an excellent way to meet our daily needs of this mineral.  Iron is necessary for transporting oxygen throughout the body and if when we are deficient in it, feelings of exhaustion along with impaired mental and physical performance increase. 

One cup of soybeans provides 8.8 milligrams if iron while the same serving size of lentils has 6.6 milligrams.  Be sure to eat a food rich in vitamin C, such as citrus fruits, when eating beans and lentils to as the vitamin C helps the body absorb the iron you consume.

6.      Whole grains

Talk about a food group known for its energy-enhancing abilities.  Whole grains may be shunned by weight loss programs but this food group is your go-to group for providing healthy carbohydrates, our body’s best source of energy.  Whole grains include oats, quinoa, and brown rice which are considered complex carbohydrates.  Complex carbohydrates burn more slowly and help to sustain blood sugar levels.

These same whole grains are also good sources of fiber slowing down the rate in which carbohydrates are absorbed in the body giving you a more balanced energy release throughout the day.