Sick of feeling lethargic all the time? Check list of Foods for Fighting Fatigue
Feeling sluggish midday or after a heavy lunch is very common. What we eat impacts our energy level, it can either make us feel fatigued or boost our energy level. Eating a small portion of foods is one way to avoid feeling sluggish and staying energized throughout the day. But feeling lethargic is no excuse to load up on sugar and caffeine. Coffee will surely give you a quick rush of energy but will make you feel tired in the long run. Eating candies and high sugar will also make you gain weight.
There are many natural foods to fight fatigue. If you want sustained energy levels in your body, then you should eat protein, carbs, and fiber-rich foods. We have put together a list of foods that you can eat to fight fatigue and keep you pumped all day. Now keep your hands away from energy drinks and chocolate bars.
You will be surprised to know that there are so many energy-boosting fruits that will make you super active and pumped for the entire day. Including these fruits in your daily diet will be really helpful in fighting fatigue.
- Bananas- Bananas is one of the many fruits that give you energy. These are packed with fiber, potassium, and carbohydrates, which make them super energy fruits. Bananas provide a long-lasting boost of energy. One study was conducted on a cyclist that eating equal amounts of banana to energy drinks offers the same level of energy during a 47-mile time trial. Many bodybuilders prefer eating bananas before they start their workout.
- Watermelon- Watermelon is packed with Vitamin C and is one of the most refreshing fruits. Watermelon has the highest amount of water content.
- Orange- orange is called the powerhouse of Vitamin C and Energy.
- .Apples– apples are one fruit that releases slow energy. It contains Vitamin B and C, potassium, which give a boost of energy.
- Mango- Mango is known as the king of fruits. It is packed with Vitamin C, B, Calcium, Zinc, potassium. Proteins and folate.
- Sweet Potato- Sweet Potato is an excellent option for food to fight fatigue. These are full of calcium, iron, Vitamin B, which not only provide energy but also support metabolism. Sweet Potato is also a rich source of fiber, release energy slowly and steadily through the long tiring day.
- Water- water is the best of all drinks for the proper functioning of the body. Sipping on the water the entire day will keep you energized instead of consuming coffee, energy drinks, and sodas. If you keep your body hydrated, you will notice a tremendous positive change in your body.
- Chia Seeds- small but mighty chia seeds are a high energy source even if you do not train. Chia seed has the right proportion of healthy fats, fiber, carbs, and proteins. Two tablespoons of chia seeds provide 4,800 grams of omega-3s and 24 grams of carbs. You can sprinkle chia seeds in your everyday smoothie or mix it with yogurt in the afternoon to keep fatigued at bay.
- Oats- Oats are not only meant for breakfast, but you can eat them in so many ways to make a fulfilling meal filled with fiber and protein. Oats are also good for people with high sugar. But plain oats instead of flavored ones (these are full of sugar). You will find loads of yummy and delicious oats recipe on the internet. You can try something new every day.
- Almonds and nuts- Almonds are full of fiber, proteins, and healthy fats. Both fats and protein provide a feeling of fullness and help in boosting energy. Almonds are also a good source of magnesium and Vitamin E. There are many other nuts and seeds which are good energy sources like hazelnuts, walnuts, pecans, cashews, sunflower seeds, brazil nuts, and pumpkin seeds.
- Spinach- Spinach is a good source of iron and is the best green leafy vegetable that you should include in your diet. Spinach is a good source of magnesium and Vitamin K.
Foods that cause fatigue
There are certain foods that cause fatigue and should be avoided. Some of them are listed here.
- Caffeine- Caffeine is a good source of quick energy, but instead of nourishing, it speeds up the cells. It is not all bad; there are many coffee and tea health benefits. However, caffeine can make you jittery and cause sleep disturbances.
- Honey- honey has many health benefits, but you should avoid consuming honey if you want to stay energized. Adding honey in yogurt or tea will provide a quick energy rush but can also crash as it spikes blood sugar level.
- White Bread- complex carbs are a good source of energy, but simple carbs in white bread can spike blood sugar levels and make you feel lethargic.
- Candy- you all must have heard about sugar crashes. Sweets give a sudden surge in energy levels but will make you feel tired and lethargic in no time. Candies are made up of sugar, and simple carbs, both of them raise the blood sugar levels.