A list of foods that help you fight fatigue

image from Pexels.

This article was written by Qaqamba Falithenjwa.

As a busy individual who always needs to be on your A-game physically and mentally, it is possible that you run out of energy quite often and there is always a need to pump yourself up. When considering food or drinks that boost your energy, you need to lean more toward the healthy stuff.

Commonly, one would think of a caffeinated energy drink or sweets that will quickly raise their sugar levels, but there is a safer way to go about it.

Online medical information and well-being publication, Healthline and other health experts suggested a list of healthy food items that help to boost energy levels and combat fatigue.

Raw foods: The information hub above suggests unprocessed food as a source of energy.  “A cheeseburger and fries may seem cosy at the time of consumption, but they are not very nutritious.” It is also stated that foods that are highly processed, such as canned or packaged foods, sweets, boxed meals, and precooked meats, are often loaded with artificial substances, trans fats, sodium, preservatives, and additives that can cause sluggishness. The publication also advice on eating fresh and seasonal fruits and vegetables

Heavy carbohydrates: Complex carbohydrate foods are said to be frequently heavy in starch and fibre. The Cleveland Clinic states that because of their molecular complexity, these nutrients are more difficult for your body to process and absorb. “That slow-moving process is ideal for maintaining a steady energy supply. Complex carbs provide lasting energy. These are the types of foods that can get you through your day.” The clinic gives an example of these types of food, they include;

• Whole-grain selections, like oatmeal, brown rice and whole-wheat bread
• Fruits such as apples, blueberries and pears plus the fruit skin, bananas and oranges
• Vegetables including sweet potatoes, asparagus, broccoli and corn.
• Kale and spinach.
• Legumes, like beans and lentils.

Lean proteins: Dietitian, Beth Czerwony advises on lean proteins as a tool to combat weariness saying that proteins are slowly digested in the body, which makes them valuable in the fight against fatigue. However, eating even leaner proteins is important. She further explains that this is because the body has to work more to metabolise proteins with higher fat content, such as marbled cuts of red meat, adding that the abdominal effort to digest high-fat proteins may make you feel sleepy. “Eating leaner meats, like skinless chicken or fish like salmon or cod, can give you that protein boost without the tiredness,” says Beth. These lean proteins include;

• Almonds, pistachios and walnuts
• Sunflower seeds, chia seeds or pumpkin seeds
• Plain yoghurt
• Eggs

Fluids: Fatigue may also mean that you’re thirsty. Studies show that even slight dehydration might make you feel exhausted. Your body’s low fluid levels make your heart work harder, which gradually drains your energy. According to the dietitian mentioned above, “That’s one of the reasons you’re more likely to get tired if you’re outside on a hot day.” She says that it is necessary to emphasise the need to maintain adequate water in the body as that keeps you active while improving the efficiency of every bodily system.

Supplements and vitamins: Healthline declares that if your diet isn’t providing you with all the nutrients you need, you might want to think about taking a daily vitamin. “A homoeopathic physician or qualified dietician could help you begin a nutritional supplement routine.” The publication also advises that you discuss all nutritional supplements you’re thinking about taking with your doctor.

This article first appeared on Bona.