In winter we are more tired than in the warm season. What foods help to quickly relieve fatigue?
Good nutrition is not only the food that provides satiety. In addition, proper selection of products can give a boost of energy, enhancing the quality of life. If the food is not relieves fatigue and does not add you strength, so you eat the wrong foods. But fatigue is not just a feeling of discomfort which can be ignored. It can become chronic and increases the risk of developing various diseases.
But there is a solution: there are foods that are rich in nutrients, easy to digest and give the required energy to the body. And this issue you’ll learn about the ten foods that will help to effectively overcome the fatigue.
10 foods anti fatigue
1. Oatmeal
Oatmeal contains magnesium, protein, phosphorus and vitamin B1 (thiamine) - nutrients that affect the energy level. These substances make oatmeal an ideal food to combat fatigue. You have to include oatmeal in your Breakfast. In order for this dish to make it more nutritious, add a handful of nuts or seeds.
2. Yogurt
Popular and loved by many yogurt is very useful. This is a very lightweight product, it is wonderful to digest. Recent studies have shown that substances contained in yogurt help fight chronic fatigue syndrome. It contains beneficial bacteria that help maintain healthy intestinal flora and digest food.
But most importantly, they increase the level of tryptophan - an amino acid, which in the brain produce serotonin, which helps fight fatigue. Low-fat and additive-free yogurt in the early afternoon - the perfect solution!
3. Spinach
Spinach contains an important element - iron, which is necessary for hemoglobin formation and oxygen transport. Also iron is involved in energy production and iron deficiency respectively causes fatigue.
For energy production and proper digestion also requires the magnesium contained in spinach. Lack of magnesium leads to depression, seizures, insomnia and loss of appetite. In spinach, there is 1 more important element to combat fatigue - potassium. Deficiency of potassium 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 foods promotes healthy sleep. They also provide the intake of magnesium, which helps with muscle fatigue. But in addition, they have lots of protein fills our body with energy and they are rich in protein and omega-3 fatty acids, which are excellent sources of energy. They also help to raise your mood and to win emotional depletion.
5. Beans
Beans, due to the contained dietary fiber, improves the digestive system and how to brush removes toxins from the body. It helps a person keep fit. In the beans have manganese and copper, which is necessary for the mitochondrial - factories producing energy in the body. Magnesium and potassium in the composition of the beans stimulate circulation, and vitamin B1 (thiamine) is involved in energy production. Beans contains iron, 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, necessary for the production of blood cells, which carry oxygen. If this vitamin in the body is small, there is megaloblastic anemia. If the level of vitamin B12 normal, oxygen in the tissues would be enough, and we’ll full of energy. Only mackerel should not be salty, not cured and not smoked.
7. Garnet
Contains: vitamins a, b, C, E, P, calcium, magnesium, potassium, manganese, cobalt. Use: energizes, increases resistance to various infections, stimulates the appetite. Norm per day: 1 Cup pomegranate juice or eat half a pomegranate.
8. Sprouted wheat grain
Contain vitamins E, b group, iron, calcium, phosphorus, magnesium. Use: energy source, helps to produce lecithin, which nourishes the nervous system. Norm per day: 100 g, you can add sprouts wheat sprouts in 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 the organs and tissues. If iron in our body is enough, we are active. If the disadvantage we suffer from fatigue.
10. Blueberries
Bilberry improves cerebral blood circulation. Preferably have it fresh. But I’ll take frozen berries in a tasty smoothie (blend berries, for example, yoghurt).
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