Energy in a plate – 10 products against fatigueBy Pictolic https://pictolic.com/en/article/energy-in-a-plate-10-products-against-fatigue
Good nutrition is not only the food that provides satiety. In addition, the correct selection 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 way out: there are products that are rich in nutrients, easily digested and give the necessary energy to the body. And from this issue, you will learn about ten products that will help effectively overcome fatigue.
Oatmeal contains magnesium, protein, phosphorus and vitamin B1 (thiamine) – nutrients that affect energy levels. These substances make oatmeal an ideal food for fighting fatigue. Be sure to include oatmeal in your breakfast. In order to make this dish more nutritious, add a handful of nuts or seeds.
Popular and beloved by many yogurt is very useful. This is a very light product, it is perfectly absorbed. Recent studies have shown that the substances contained in yogurt help fight chronic fatigue syndrome. It contains beneficial bacteria that help maintain a healthy intestinal microflora and digest food.
But most importantly, they increase the level of tryptophan-an amino acid, thanks to which serotonin is produced in the brain, which helps fight fatigue. Low-fat and without additives yogurt at the beginning of the day is a great solution!
Spinach contains an important element-iron, which is necessary for the formation of hemoglobin and oxygen transport. Iron is also involved in energy production, and iron deficiency, respectively, causes rapid fatigue.
For energy production and proper digestion, the magnesium contained in spinach is also necessary. Lack of magnesium leads to depression, seizures, insomnia and loss of appetite. Spinach has another important element for fighting fatigue – potassium. Potassium deficiency leads to muscle weakness.
You can add fresh spinach to salads, soups, stews, sauces and other dishes.
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 the body with magnesium, which helps to cope with muscle fatigue. But in addition, they contain 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.
Beans, due to the fiber contained in it, improves the functioning of the digestive system and removes toxins from the body as a brush. This helps a person to remain cheerful. Beans contain manganese and copper, which are necessary for the operation of mitochondria – factories for the production of energy in the body. Magnesium and potassium in the composition of beans stimulate blood circulation, and vitamin B1 (thiamine) is involved in energy production. Beans contain iron that 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, which is found in mackerel, is necessary for the production of blood cells that carry oxygen. 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, dried or smoked.
It contains: vitamins A, B, C, E, P, calcium, magnesium, potassium, manganese, cobalt. Benefits: fills with energy, increases resistance to various infections, stimulates appetite. The norm per day: 1 glass of pomegranate juice or eat half a pomegranate.
8. Wheat sprouted grains.
They contain vitamins E, group B, iron, calcium, phosphorus, magnesium. Benefits: a source of energy, helps to produce lecithin, which nourishes the nervous system. The norm per day: 100 g, you can add sprouts of sprouted wheat 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 lack – we suffer from fatigue.
Blueberries improve cerebral blood circulation. It is advisable to eat it fresh. But frozen berries will also do in a delicious smoothie (a mixture of berries and, for example, yogurt).