We tend to remove some items from our food, and we are so ignorant about it that we hardly realize the importance they hold for our body.
Ever wondered why you get easily tired or lack zest while doing your work even after taking your meals? That’s because your food does not contain those essential ingredients that not only increase your energy level but also help you feel more energized and give you all that zest for working long hours. Listed below are essential food items that can help to fight fatigue:
1. Whole Grains
Though carbohydrates are criticized by the fitness freaks but inspite all that criticism carbohydrates still remain to be the power house for the energy supply. Whole grains can really help to feel you fuller for longer hours, giving a miss to your repeated cravings. Whole grains like oats, brown rice, and quinoa are considered the best source of complex carbohydrates which tend to burn slowly and help to maintain the blood sugar levels. Whole grains are also a good source of fiber which help to absorb carbohydrates slowly, leading to balanced release of energy over time.
Nuts not only add to your bucket of snacks to munch on, but also help the body with a good supply of nutrients that can help fight the feeling of tiredness. It’s an amazing source of polyunsaturated fat; it gives a strenuous boost of energy to the body. Nuts like almonds, cashews, walnuts, hazelnuts, Brazil nuts, and pecans are high on proteins, which help to stimulate the energy supplied by fats and carbohydrates. Amino acid, which makes up the proteins, increases the level of neurotransmitters, helping to boost your mood and alertness.
3. Beans and Lentils
The cause of consistent fatigue can also be the result of Iron deficiency as it is important for transportation of oxygen throughout the body, through red blood cells. Low level of iron in body can lead to constant feeling of exhaustion and diminished mental and physical performance. Both Beans and Lentils are great source of iron. One cup of soyabean is sufficient to give you 8.8 milligrams of iron, and lentils served in same quantity as soyabean is sufficient to give you 6.6 milligrams of iron.
Oatmeal is regarded as one of the super food when we specifically talk about supporting the digestive health. It can outshine any other breakfast cereal or any other whole-grain breakfast products. Many of the doctors and nutritionists encourage diabetic patients to eat oatmeal as it can help to maintain the normal blood sugar level. The high dietary fiber content in oats helps you to feel full for longer time, preventing you from over eating and thus, from weight gain and inactiveness. The soluble fibre in oats is important for feeding the healthy bacteria present in the digestive tract which prevents energy-draining constipation. Oatmeal is also full of nutrients like protein, phosphorus, magnesium, and B1 (thiamine).
Blueberry is a super food with loads of good ingredients packed in. Facts suggest that, one cup of Blueberries contains 14% of a person’s daily fibre requirement and 25% of their daily vitamin C requirement. Blueberries are also rich in antioxidants; they are prominent in terms of keeping the brain functioning and maintaining the energy levels. There are also some other alternatives to blueberry like strawberries, blackberries, raspberries, and red grapes. No doubt that these fruits are pretty delicious to eat a handful of them plain or you can even sprinkle on your bowl of cereal which will surely help to kick off the lethargy and give you that adequate amount of zest to keep the things rolling.
Remember the Popeye and his love for spinach? Yes, it was spinach which gave him abundant amount of strength. Spinach is such an understated vegetable which has numerous undiscovered benefits to it, which we all are unaware off. Spinach is rich source of magnesium, a nutrient of prime importance which produces molecule called adenosine triphosphate- a molecule that comes in the last process of food’s conversion to energy. If you have regular intake of magnesium then it can surely help you to get over your feeling of physical tiredness and exhaustion. Also spinach is an excellent source of magnesium which also prevents you from physical weakness and fatigue, and doesn’t allow your body to run slow.
7. Chia Seeds
Chia seed looks small for sure but don’t go by its size as you will be stunned to know the benefits attached to it. Chia seeds are an excellent source of carbohydrates, protein, fiber antioxidants, and omega-3 fatty acids. If this isn’t convincing enough, chia seeds also contain vitamin B and calcium, both of these help to decrease the stress, and its deficiency is the common cause of fatigue. You can have it whole or crushed by adding in your juices, milkshakes, smoothies or even in your oatmeal.
Yogurt is full of power play proteins and healthy probiotics. As Yogurt is soft, it processes more quickly and easily as compared to solid food, making itself great source of quick and instant energy. Its equal ratio of protein to carbohydrates gives you long-lasting results. Proteins stay in the stomach for longer period of time than carbohydrates, due to which the proteins get translated into a steady source of energy. The probiotics content in Yogurt helps to maintain a healthy gut and also gives protection against pathogens and harmful bacterias.
Some of the researches, according to the University of Toronto, suggest that probiotics can help to ease the symptoms of chronic fatigue.
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