Fatigue is not an unexplained phenomenon and can usually be traced to a few prominent factors and habits. Even though fatigue is not an abnormal response of the body to stress, physical exertion, lack of sleep or unhealthy eating habits, in some cases, it can be an indicator of something serious. Nevertheless, there are a few easily available foods that are good at fighting the fatigue and laziness. This article outlines a list of everyday foods that are delicious to eat and are also good at fighting fatigue.
9 Great Foods for Fatigue
Dark Chocolate is full of polyphenols which are extremely good at tackling fatigue and are one of the well-known foods for fatigue. Now you can fight fatigue while simultaneously fulfilling your craving for something sweet. The fatigue-fighting properties of dark chocolate were found after an experiment carried out at the medical school at Hull York, United Kingdom. The researchers attributed this effect to the polyphenols in the dark chocolate which can encourage a happiness boosting chemical found in the brain, which is called serotonin and can help reduce stress and fatigue.
Another member of the food group for fatigue is pumpkin seeds which are full of magnesium. Researchers that worked at the Agricultural Research Service at the U.S. confirmed this in a study that revealed that women with low magnesium levels got tired more easily during workouts and physical activities. So, to fight fatigue, all you need to do is to make yourself consume around a quarter cup of pumpkin seeds every day, which will take care of half of your daily magnesium need.
Red Bell Pepper
Another edible item that can be included in the list of foods for tiredness is red bell pepper. Red bell peppers are not only enriched with vitamin C that helps ward off colds, they are also great at reducing oxidative stress. The Journal of Orthomolecular Medicine published a study in which 44 adult participants were administered 6 grams of vitamin C for two weeks every day. These participants reported to being less fatigued and more energized, along with being stress free due to having lower levels of the stress inducing hormone, cortisol. So make sure you consume at least one cup of sliced red bell pepper every day, affording yourself 200 percent of your required vitamin C daily with only 29 calories.
Tea is an excellent drink to help with fatigue because it has caffeine as well as I-theanine, a substance which makes it more preferable to coffee. According to an article published in Biological Psychology, when caffeine is paired with I-theanine, it reduces fatigue and enhances cognitive functions, such as higher alertness, more memory retention and improved reaction times, much more effectively, as compared to coffee.
Researchers in Belgium found another member of the group of foods for fatigue is walnuts, which are steeped in healthy and fatigue-fighting omega-3 fatty acids. Individuals who experienced higher levels of fatigue were usually found to have prominent omega-3 fatty acid deficiencies. Furthermore, a study in the American Journal of Clinical Nutrition proposed that the nutrients contained within walnuts, including omega-3 fatty acids and alpha-linolenic acid, are also effective at curing depression. If you want to stay alert and fatigue-free, make sure you consume at least a one pound serving of walnuts.
Just like the name suggests, watermelons are foods for fatigue because they have high levels of water that are especially effective at relieving fatigue on hot days or after a heavy workout. Watermelons help fatigue in one simple way; they hydrate you. Sometimes, it is not very easy to consume an enough quantity of water simply by drinking it, and in such a situation, you can easily indulge in the deliciousness of watermelons which keep yourself hydrated, fresh and alert.
Wheat Bran Cereal
Fiber is also effective at fighting stress and is found in most of the foods for tiredness. Not only does fiber help you keep fat and emotional distress at bay, it also keeps you awake and helps you feel more refreshed and cognitively active, as found by a study conducted at the University of Cardiff in Wales. So, make sure that you consume some wheat bran cereal in a healthy diet to effectively fight off fatigue and keep yourself active and on-the-go.
If you are an individual who is diet-conscious and you like to avoid complex carbohydrates containing whole grains, you might not be doing yourself much of a favor. This is because whole grains are excellent at enhancing energy and fighting fatigue, allowing you to remain active, fresh and alert. All you need to do is to consume oatmeal, whole grain crackers or any type of food that is made of white flour. The complex carbohydrates regulate your body’s blood sugar, which also affect your mood. Besides, the simple sugars in these foods give you an energizing boost. But for taking whole grains, moderation is very crucial.
Yogurt is another food for fighting tiredness, which is rich in probiotics that aid in improving digestive health, which in turns relieves stress and reduces fatigue. This was confirmed by a study conducted by Swedish researchers who observed the positive effects of yogurt on patients suffering from chronic fatigue symptoms. So, make sure you incorporate yogurt as a part of your diet to keep yourself physically, mentally and emotionally healthy.
Things You Should Know Before Having Foods for Fatigue
When and How to Eat
Now that you know what you need to eat in order to fight fatigue, you also need to know when you should eat these foods to help fatigue. Surely you have noticed how you tend to feel slow and lazy after consuming a big and delicious feast, and you probably wonder why this happens. You get sluggish after eating because your body uses its energy to digest the food you just ate, instead of storing that energy for physical activity. To make sure your body uses your energy properly, try to eat smaller portions of meals. Not only will such a practice help you lose weight, it will also keep you energetic and fatigue-free.
What Food to Avoid
Processed Food. While processed foods are the most delicious, they are also full of harmful grease and fats that do nothing good for your body. Processed foods are usually high in preservatives, sodium and unwanted chemicals that make you sluggish and sap your body of energy. Fresh foods have the exact opposite effect on your body because they are full of nutrients and do not require a lot of energy to be digested.
Caffeine. Even though caffeine is the go-to solution for most people who fight fatigue, it is actually better if you avoid it as much as possible. Caffeine dupes you into believing that you are less fatigued by giving you a jolt of energy after the first sip. But the crash you will feel after the energizing effect has worn off will be worse. So it is better to avoid caffeine enriched drinks as much as possible. If you absolutely must consume caffeine, it is better to stick to black coffee that is not full of sugar and unwanted substances.