Your body needs the right amount of food to keep it healthy and to avoid the tiredness you feel throughout the day. We turn towards caffeine as a survival to beat fatigue and keep ourselves busy in the work we do. These appealing foods like caffeine, a granola bar or any other sugary snacks are a quick help to get rid of tiredness. But the truth is these choices aren't the ones one should have in excess. According to Nutritionists and Doctors, these quick snacks may give you the energy for the moment but slowly they plummet and leave you getting even more tired.
You tend to eat what you are, which means to be healthy you need to avoid the popular snacking options from your list and will have to stick to the healthy pattern and make intelligent choices for your own body. Before we move on to the list of food items, you will first need to understand the reason behind your tiredness and fatigue.
Everybody is unique in their own way and so are their eating patterns and the factors which tend to affect their body. Over the years of research and analysis, scientists have laid down certain common reasons behind the fatigue one feels throughout his daily schedule.
Now, here’s a list of 10 food items to fight fatigue and help our bodies get the right amount of energy we require throughout the day:
1. Unprocessed foods - The tempting cheeseburgers and fries are a strict no to your daily intake of food. The nutritional value of such foods is low and it affects your body and leaves you in your comfort zone giving you fatigue. Artificial foods, canned foods, ready to eat box meals are the ones you should avoid for a healthy diet.
2. Fresh Fruits and Vegetables- The power of a healthy bowl of salad and or serving of fruits shouldn’t be underestimated. Fresh fruits and vegetables are a good source of vital nutrients and should be eaten regularly. The fresher the fruits the healthy it is for your body. The energy given by them is highly convenient and helps you in your work. They are the ideal foods which one must have to avoid fatigue.
3. Non-Caffeinated Drinks- Caffeine is okay but it has to be in moderation as it does have some health benefits. But when taken in excess it will prove to be a problem and affect your health. Along with the caffeine your body needs a balanced diet. If you wish to follow a healthy diet then opt for black coffee or unsweetened drinks. Sodas or other canned drinks are full of refined sugar and excess consumption may lead to other health issues.
4. Lean Proteins- Nothing beats a healthy protein in a diet. Be it beans, paneer, tofu, and other food items that fight fatigue. These rich in magnesium foods form a good part of your diet.
5. Nuts- Nuts can be a great snack if you are feeling tired during your work schedule. The best snacking options for nuts include almonds, pistachios, walnuts, Chia seeds, flax seeds and many more. Sunflower seeds and Brazilian nuts, hazelnuts, or pumpkin seeds would be great options. Chia seeds help in providing endurance and help in physical strength. These are the perfect fatigue-fighting source of food items.
6. Whole grains and Complex Carbs- Along with processed foods, refined carbohydrates like sugar and white flour form a great source of foods for a healthy and fatigue-free diet. Choosing whole grains and refined carbohydrates ensures that your body receives all kinds of nutrition through high fibre and the right amount of energy.
7. Water- Our tiredness leads us to dehydration and because of this we tend to forget the most important liquid that our body needs, water. It helps us in building calories and is a perfect drink when you feel low. A minimum of 2 litres of water a day is a must for a fatigue-free moment.
8. Bananas- Rich in potassium, vitamins and minerals, bananas form a high source of food that helps you fight fatigue. Having it in a form of a milkshake or smoothie twice a week benefits you. They are the cheapest and best ready-to-eat food items.
9. Beans- Beans top the list of food that help you fight fatigue. The perfect combo of carbs, fibre, and protein is a must if you wish to have a healthy diet. Rich in fibre beans helps in stabilizing blood sugar levels and prevent the spiking or dipping down of sugar in your body. There are a variety of bean options in the market which include French Beans, Kidney Beans, cluster beans and garbanzo beans.
10. Sweet Potatoes- When looking for healthy food items to sustain bodily functions sweet potatoes form the best options. Rich in fibre and potassium sweet potatoes help in keeping the electrolyte balanced and lowers blood pressure. They are the best food items to avoid stress.
Particular allergies such as rhinitis may lead to physiological issues like a watery nose, regular sneezing along with watery eyes. These allergies may lead to your body expending a large amount of energy and leaving you tired. Diets low in Vitamin B12 and iron may lead to Anemia which leaves you dizzy and dietary deficiencies. Another common reason behind low energy is your mental health. Stress and Anxiety are the most prominent factors which lead to tiredness and fatigue. Sleep disorders are also considered to be one of the factors causing fatigue.
Check your reasons with a doctor before you start doing any kind of dietary changes. Your body tends to give out symptoms in various ways when it is not in its best shape. Once through, come back to this list for some ideas, of course!!
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