Everyone from time to time experiences fatigue which is simply mental or physical exhaustion. Fatigue is common due to lifestyle factors.
If you are feeling tired, sleepy or lacking energy, have a good look at your diet. The best foods are those which can be easily digested and release energy slowly.
The following five foods are rich in nutrients which are essential to help your body convert food in to energy.
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Oatmeal
For instant energy oatmeal cereal can be taken in the morning. Oatmeal is regarded as a super meal which helps maintain normal blood sugar level. Oatmeal contains high fiber content which is very important for cleansing intestinal track.
Oatmeal providesmagnesium, protein and phosphorus. These three nutrients directly affect energy levels and can fight emotional fatigue. It is also a source of vitamin B 1 or Thiamine which play important role in cell metabolism.
A lack of Vitamin B 1 can cause anorexia, gastrointestinal disturbances and loss of weight. A severe deficiency can lead to brain damage and even death.
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Use minimally processed organic oats instead of flavored varieties.
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Yogurt
Yogurt is a source of iodine, calcium, phosphorus, vitamin B 2, vitamin B 12, protein and zinc. Yogurt contains probiotics, live bacteria which may fortify your immune system and helps you to live longer and healthier.
Research from the University of Toronto suggests that probiotic supplementation boost level of tryptophan in the brain. Tryptophan helps induce sleep promoting feelings of calm.
Eating yogurt is an easy and delicious way to improve yourcholesterol profile. Avoid yogurt that have artificial colors or sweeteners.
Cacık, a Turkish cold appetizer yogurt variety
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Spinach
Leafy greens like spinach provide more nutrients than any other food. Spinach is an excellent source of vitamin K, vitamin A, magnesium, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6.
The mineral iron is important for women, growing children and adolescents. Low level of iron can cause physical and mental fatigue.
Magnesium helps in proper digestion. A lack of magnesium can cause our brains and bodies to slow.Spinach is a versatile food. It can be cooked, added to soups and can be eaten raw in salad. You can benefit by regularly including this delicious leafy green in your diets.
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Nuts and Seeds
Nuts and seeds are very healthy and nutritious. They contain protein, omega3 fats, magnesium, phosphorus, iron, copper, vitamins B1, B2, B5, B6 and tryptophan. Omega-3s not only lower the glycemic index of foods but also helps in maintaining healthy cells.
People usually eat roasted nuts and seeds. It’s better to use raw nuts as they are more beneficial to health. You can soak them in clean water for a few hours before eating them.
Nuts
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Beans
Beans are a good source of potassium, iron, calcium, magnesium, phosphorus, copper, and thiamine. Beans are low in fat, high in fiber and provide stable and slow burning energy which can help against fatigue.
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The percentage of cholesterol and sugar per serving is normally 0%; therefore beans are an excellent food choice. Canned beans can be high in sodium, make sure that they are low sodium or no-salt-added.
