You Can Fight Fatigue by Eating These Foods
Do you always feel tired, even when you're getting your sleep at night? Restoring your energy may be easier than you think.
Nutrient-rich foods can help you fight fatigue — and even store some energy in reserve. Plenty of everyday activities, from working to watching television to caring for children, can leave us feeling tired. But if you're sleeping enough at night and still feel worn out, it's time to take a look at how you're eating.
Researchers have linked fatigue to nutrient-poor foods. For our bodies to function well, we need essential nutrients like complex carbohydrates, fat, protein and vitamins and minerals. Without enough of them, you can feel tired — even irritable — and drift toward poorer food choices.
Reaching for sugar and similar foods to lift your energy quickly actually steals from your energy levels and leaves you crashing a short while later.
So What Should We Eat?
We all know protein is a foundation for mental focus and energy. That's why it helps to eat plant-based, protein-rich foods like quinoa and wheat products, which the body digests slowly to raise blood sugar in a slow and steady way.
Zinc is key to energy production, and eating zinc-rich foods helps the body turn fat into energy quickly. The best sources of zinc are dark chocolate, mushrooms and peanuts.
Foods containing sweet potato have been shown to boost energy. According to researchers at Stanford University, 78% of women who ate 1 cup of sweet potato a day were free of chronic fatigue complaints within at least 3 days.
According to a Korean study, drinking two cups of ginseng tea a day can increase energy by 50% or more.
Researchers at the University of Southern California found that eating ¼ cup of leeks a day reduces fatigue complaints by up to 25%.
People who don't get enough iron tend to experience more fatigue and sluggishness. Without enough iron, our bodies can't carry enough oxygen to the tissues. If you feel tired, first be sure to have your iron level checked, and if it's low, add iron-rich foods (such as eggs, meat and dried apricots) to your daily diet.
In short, feeling tired can stem from your body needing certain foods. If you feel drained and low even though you're sleeping well and not doing physically exhausting work, the solution lies in eating well and healthily.
Merve Tığlı Çınar, Dietitian