Just get up in the morning and feel tired or experience fatigue? Well, Fatigue occurs when we are not getting enough sleep at night before, or you worked too hard during the day, or you are not taking care of yourself and not take a nutritional diet, or you can say lack of essential nutrients.
Having a healthy diet is very important which gives you energy throughout the day because if you don’t take essential nutrients, it is normal to experience mental and physical fatigue.
Usually, when we feel tired or low in energy during a day, we take a cup of coffee, tea or energy drinks. These drinks are high in caffeine and give us instant energy but according to studies, these drinks give us initial energy, but at the end of the day you will feel tired even more than normal days.
Also, the excess of caffeine for boosting energy or fighting with fatigue is not a healthy choice. So, if you want to be healthy, you have to eat healthy snacks and here is the article, we are discussing the foods you should have to fight with fatigue.
Let’s check out, what to eat for energy.
Best Foods that Beat Fatigue
The best snack to keep yourself energetic the whole day is Nuts. Nuts are the rich source of Omega 3 fatty acids so rather than eating unhealthy processed foods at work when you feel hungry between the meals you should eat nuts. They contain B Vitamins that will also help you in improving mental health and concentration and antioxidants in nuts prevent anxiety, headache and muscle aches.
With nuts such as almonds, walnuts, pistachios, chia seeds you can also have seeds like sunflower seeds, hazelnuts, pumpkin seeds, Brazilian seeds. These will also give you energy and helps with fighting fatigue, improve endurance and enhance physical performance.
The first thing to remember, never skip your breakfast. And, second never have an unhealthy breakfast usually when we are in a hurry we choose unhealthy food options such as bagels, doughnuts, or foods in high calorie. Instead of this, you can have oatmeal breakfast. Oatmeal is high in nutrients and an excellent source of energy. Moreover, oatmeal contains dietary fibre which will also help in improving digestion, regulates your appetite, maintain cholesterol levels.
Coffee is good for your health but if you take it in moderate amount. Excess of coffee that is more than 4 to 5 cups a day to boost energy is bad and affect your health adversely. Fresh fruit juice, milkshakes, green tea is a healthy choice for hydration and also promote your energy levels and prevent fatigue.
Read more – How Much Coffee should you drink a day?
Milk contains essential amino acids and vitamins that help in improving energy. An amino acid called Tryptophan in the milk stimulates the secretion of serotonin by the brain. That means you must include milk in your diet to feel energetic whole day.
We all love chocolate but do you know dark chocolate is also useful to overcome fatigue. Yes, this is true. According to the UK researchers, eating a small amount of chocolate every day can help combat the symptoms of Chronic Fatigue Syndrome(CFS) and provide energy to your body cells.
Banana is a fruit which is the best source of energy and beat morning fatigue as it contains carbohydrates and natural sugars which are known for enhancing energy levels. Banana is very beneficial for your overall health as it helps in weight management, improves emotional health, eases digestion, control hunger cravings.
Green tea has innumerable health benefits, but don’t consume too much of it as the excess of anything is harmful. Green tea contains a combination of caffeine and L-theanine that provides you energy. According to researchers that green tea aids in boosting your brain power when you are feeling low energy while working.
Fresh Vegetable and Fruits
Fruits and vegetables are the ideal foods that prevent fatigue. So, whenever you get time must have a bowl of salad of fruits and vegetables because it contains full of nutrients that improve energy levels. Try to eat seasonal fruits and vegetable that means they ripened naturally.
Sweet Potatoes is also a healthy option, they are rich in fiber and potassium. Moreover, potassium keeps the electrolyte balance and helps the body by keeping your blood pressure healthy. Consequently, when our body feels relaxed, it responds better and makes you feel more active.
Mushrooms are not only good in taste but also a great source of energy. They are high in protein, fiber, and essential nutrients like folate, B Vitamins such as riboflavin, niacin, pantothenic acid, etc. and prevent damage to mitochondria which are the powerhouse to our body cells. You can have mushrooms in your salads, sandwiches or as a snack because they combat the fatigue by supporting the adrenal glands.
There is a wide range of beans are available as french beans, garbanzo beans, kidney beans, and cluster beans. Beans are very healthy, rich in fiber, carbohydrates and protein which helps in stabilizing the blood sugar levels and also prevent the sudden rise and dip in blood sugar levels and prevent fatigue.
At last, sometimes dehydration also makes you feel tired and lazy. Drink water and keeping yourself hydrated is also essential as it helps our body to work optimally without adding any calories. Make sure you are drinking water in an adequate amount and don’t overhydrate yourself.
Read More – How Much Water should you Drink a day?
Sleep well, have a healthy diet, keep your self-hydrate, and find time for exercise to stay healthy. Because, health is very important and if you don’t take care of your diet you feel low in energy and consequently it will affect your performance at work results stress and other problem. So, make a little change in your lifestyle to fight fatigue and stay active.