Energy in a bowl - 10 anti-fatigue foods
In autumn we are more tired than in the warm season. What foods help relieve fatigue faster?
Good nutrition is not only about food that provides satiety. In addition, the right choice of products can give a boost of energy, improving the quality of life. If food does not relieve fatigue and does not add strength to you, then you are eating the wrong foods. But fatigue is not just a feeling of discomfort that can be ignored. It can become chronic and increases the risk of developing various diseases.
But there is a solution: there are foods that are rich in nutrients, easy to digest and provide the necessary energy to the body. And in this issue, you will learn about ten products that will help you effectively fight fatigue.
(Total 10 photos)
1. Oatmeal.
Oatmeal contains magnesium, protein, phosphorus, and vitamin B1 (thiamine), nutrients that affect energy levels. These substances make oatmeal an ideal food to combat fatigue. Be sure to include oatmeal in your breakfast. To make this dish more nutritious, add a handful of nuts or seeds.
2. Yogurt.
Popular and loved by many, yogurt is very healthy. This is a very light product, it is remarkably digestible. Recent studies have shown that the substances contained in yogurt help fight chronic fatigue syndrome. It contains beneficial bacteria that help maintain a healthy gut microflora and digest food.
But most importantly, they increase the level of tryptophan, an amino acid, thanks to which the brain produces serotonin, which helps fight fatigue. Low-fat and no additives yogurt at the beginning of the day is a great solution!
3. Spinach.
Spinach contains an important element - iron, which is necessary for the formation of hemoglobin and the transport of oxygen. Also, iron is involved in energy production, and iron deficiency, accordingly, causes rapid fatigue.
The magnesium found in spinach is also essential for energy production and proper digestion. Lack of magnesium leads to depression, cramps, insomnia and loss of appetite. Spinach has another important element to combat fatigue - potassium. Potassium deficiency leads to muscle weakness.
You can add fresh spinach to salads, soups, stews, sauces, and more.
4. Nuts and seeds.
Nuts and seeds are also good sources of magnesium. The amino acid tryptophan in these products promotes healthy sleep. They also provide magnesium to the body, which helps to cope with muscle fatigue. But in addition, they have a lot of protein that fills our body with energy, and they are also rich in protein and omega-3 fatty acids, which are excellent sources of energy. They also help to improve mood and overcome emotional exhaustion.
5. Beans.
Beans, due to the fiber they contain, improve the functioning of the digestive system and, like a brush, remove toxins from the body. This helps the person stay alert. Beans contain manganese and copper, which are essential for the functioning of mitochondria, the energy factories in the body. Magnesium and potassium in beans stimulate blood circulation, and vitamin B1 (thiamine) is involved in energy production. Beans contain iron, which supports the immune system, thereby helping to fight fatigue.
Tip: Add beans to salads, use as an appetizer or side dish.
6. Fresh mackerel.
Vitamin B12, found in mackerel, is essential for the production of oxygen-carrying blood cells. If this vitamin is not enough in the body, megaloblastic anemia occurs. If the level of vitamin B12 is normal, there will be enough oxygen in the tissues and we will be full of energy. Only mackerel should not be salted, not dried or smoked.
7. Pomegranate.
Contains: vitamins A, B, C, E, P, calcium, magnesium, potassium, manganese, cobalt. Benefits: fills with energy, increases resistance to various infections, stimulates appetite. Norm per day: 1 glass of pomegranate juice or eat half a pomegranate.
8. Wheat germinated grains.
Contain vitamins E, group B, iron, calcium, phosphorus, magnesium. Benefit: source of energy, helps produce lecithin, which nourishes the nervous system. Norm per day: 100 g, you can add germinated wheat sprouts to salads.
9. Chicken breast.
Chicken meat is a source of iron. Chicken breast is rich in iron. This element is involved in the synthesis of hemoglobin, which carries oxygen to organs and tissues. If there is enough iron in our body, we are active. If there is a deficiency, we suffer from fatigue.
10. Blueberries.
Blueberries improve cerebral circulation. It is advisable to eat it fresh. But frozen berries in a delicious smoothie (a mixture of berries and, for example, yogurt) will do.
Keywords: Food | Products | Well-being | Plate | Fatigue