Food fighting fatigue

Getting a Healthy Boost of Energy

Whenever we feel tired or exhausyed we directly go and reach food that are high in carbs, sugar and caffeine this will give us a temporary boost, but it's often followed by a crash.

So what you should eat to boost energy and fight fatigue yet these options are healthy and better than vending machine food and drinks.

Fatigue-Fighting Nutrients

You need some nutrients to boost your energy this not because they are stimulants like caffeine instead your body use them to produce energy:

Some of these energy-producing nutrients include:

·B vitamins

· Carnitine

· CoQ10

· Creatine

· Iron

·Magnesium

·Protein

·Potassium

When you search for fatgiue fighters you think about carbs and protein.

Considering carbs from grains and other sources they boost energy for short period and then followed by a crush.

Protein are better for endurance and long lasting energy so it is better to combine both protein and carbs together.That way, you get an immediate boost but can keep going for the long haul instead of plunging back into sleepiness once you burn off the carbs.

So let us learn today about the best food for energy as they are high in vitamins and minerals needed to boost energy and fight fatigue.

Protein: Animal-Based

Meat, fish, eggs, and dairy are all good sources of protein. Different foods contain different mixes of other energy-producing nutrients, though.

All of the foods in this category contain protein. Here are some of the other things you can get from meat:

· Beef (red meat): CoQ10, iron, carnitine, B vitamins, magnesium, creatine (in lean cuts)

· Pork: CoQ10, iron, magnesium, potassium

· Poultry (white meat): CoQ10, carnitine, B vitamins, magnesium

Here's what's in fish and seafood:

· Halibut: magnesium, potassium

· Herring: CoQ10, creatine

· Mackerel: CoQ10

· Salmon: magnesium, creatine

· Sardines: CoQ10

· Shellfish: B vitamins

· Trout: CoQ10

· Tuna: creatine

*If you are pregnant, have risk of heart disease or you already have heart disease then you need to speak to your doctor first before including fish and meat into your diet as he/she can determine the best type to prevent high level of fat or mercury.

Other animal-based fatigue fighters include:

· Eggs: CoQ10, B vitamins

· Milk & Other Dairy Products: B vitamins, magnesium

Protein: Non-Animal-Based

If you are vegan or vegeterina then you need to exclude animal sources and include plant based protein food like nuts and seeds.

Nuts and seeds can boost energy due to their content:

· Almonds: iron, magnesium, potassium

· Amaranth (a grain-like seed): B vitamins, magnesium, potassium, protein

· Cashews: magnesium, potassium

· Chia seeds: magnesium, potassium

· Peanuts: CoQ10, magnesium

· Pistachio nuts: CoQ10, iron, magnesium, potassium

· Pumpkin seeds: magnesium, potassium

· Quinoa (a grain-like seed): iron, magnesium, potassium

· Sesame seeds: CoQ10, iron, magnesium, potassium

· Walnuts: iron, magnesium, potassium

Beans that are good for a boost of energy include:

· Black beans: iron, magnesium, potassium

· Edamame: CoQ10, potassium

· Soybeans: CoQ10, iron, magnesium, potassium

*Dont forget to combine both protein and carbs food to improve performance, fight fatigue and boost energy level.

Fruits

Fruits are excellent choice for vitamins, minerals and antioxidants as they can boost energy level. Fresh fruits are better than dried ones due to high level of nutrients and low amount of sugar compared to dried ones.

Some good choices when it comes to fatigue-fighting fruit include:

· Apples: CoQ10, magnesium

· Bananas: magnesium, potassium

· Blueberries: magnesium, potassium

· Dates: potassium

· Goji berries: iron, potassium

· Cantaloupe: magnesium, potassium

· Lemons: magnesium, potassium

· Oranges: CoQ10, magnesium, potassium

· Raisins: iron, magnesium, potassium

· Strawberries: CoQ10, magnesium, potassium

*Fruits are also high in natural sugars (carbohydrates), so choosing the ones above may help you get both short-term and long-term energy.

Vegetables

*Vegetables contain energy boosting nutrients and just a little amount of protein.

Here are several that can help eliminate your fatigue:

· Asparagus: magnesium, potassium, protein

· Avacoados: potassium, magnesium, protein

· Broccoli: CoQ10, magnesium, potassium, protein

· Carrot: magnesium, potassium

· Cauliflower: CoQ10, magnesium, potassium

· Spinach: iron, magnesium, potassium, protein

· Squash: magnesium, potassium, protein

· Sweet potatoes: magnesium, potassium, protein

*Like fruit, vegetables do contain carbohydrates, but generally less than fruit has.

Grains

Grains are a source of carbohydrates for quick energy as well as some nutrients for sustained energy. Some good choices are:

· Brown Rice: iron, magnesium, potassium, protein

· Oatmeal: iron, magnesium, potassium, protein

· Whole wheat: iron, magnesium, potassium, protein

· White rice: iron, magnesium, potassium, protein

*Many breakfast cereals contais grains and are fortified with vitamins and minerals which make them a good choice for fatigue fighter.

A Note on Milk Substitutes

Popular substitues of milk contain naturally or fortifed energy boosting nutrients.

However, these beverages may be less similar to their primary ingredients than you might think. That's due to substances being lost during processing or because of added water or other ingredients. Here's how some of them stack up:

· Almond milk: high levels of potassium but small amounts of iron, magnesium, and protein

· Rice milk: small amounts of B vitamins and protein

· Soy milk: moderate levels of riboflavin (a B vitamin), magnesium, and protein; high levels of potassium

*The exact amounts of these nutrients varies by brand and recipe, and some kinds may be fortified and thus provide more than others. The best way to know exactly what you're getting is to read the labels.

A Note on Caffeine

Caffeine is a stimulant that speed up the process instead of nourishing the cells. But this does not mean that coffee and tea ar enot good for your health instead they hide many health benefits.

However, caffiene consumption has side effects like jittery and disrupt your sleep, especially if you have a lot or consume it late in the day.

On top of that, though, it can be especially bad for people with certain conditions that feature impaired energy production, such as fibromyalgia and chronic fatigue syndrome.

Some experts on these illnesses call caffeine and other stimulants "checks your body can't cash," because they provide false energy and later leave the body even more drained than usual.

If you have a condition that features low energy and significant fatigue, be sure to ask your doctor about the possible negative repercussions of caffeine and other stimulants.

Conclusion:

Low energy level can be due to lifestyle factors like lack of sleep or high level or stress or could be due to nutritional deficiencies so speak to your doctor.

You need to have wise choices and reach healthy food that are really rich in vitamins and minerals that boost energy level. Eating for more energy may help you avoid reaching for unhealthy snacks or stimulants to get you through the day as well, which could lead to better overall health.

Sources:

https://www.verywellfit.com/foods-for-fighting-fatigue-4154984?utm_campaign=livinghealthy&utm_medium=email&utm_source=cn_nl&utm_content=16579670&utm_term=list_gl_ot_vft-default

https://greatist.com/eat/foods-to-fight-fatigue