Adding natural whole foods into our diet can provide us with the boost we need to keep us feeling light and energized throughout the day. Having processed food, such as white bread and baked goods, can only worsen fatigue in some people.
Fatigue is an overall feeling of tiredness or lack of energy. Being sleepy may be a symptom of fatigue, but it’s not the same thing (1).
Here are some of the best foods that we can try to boost our energy levels.
Present in bananas are good amounts of potassium, an essential nutrient needed by our body in converting sugar into energy.
In a study, experts have found that this superfood also contains numerous beneficial nutrients that can help beat tiredness, dehydration, and other fatigue symptoms. Some of its important components are B vitamins, vitamin C, omega-3 fatty acids, omega-6 fatty acids, fiber, and carbohydrates (2).
We can simply eat 1 to 2 bananas to provide us with a big boost of natural energy.
Because of its carb content, healthy fats, and filling fiber, chia seeds can be an excellent source of prolonged energy. By just having two tablespoons of it, our body can enjoy about 24 grams of carbs and a whopping 4,800 grams of omega-3s, which are heart-healthy and anti-inflammatory (3).
Results of a study have shown that chia seeds consumption by endurance athletes have given much energy as carbohydrate sports drinks (4).
Enjoy this benefit by having a few tablespoons of chia seeds in our morning smoothie or simply add them to an afternoon yogurt.
Kale is simply loaded with antioxidants, vitamins, potassium, and iron.
Our red blood cells contain iron, a mineral essential for carrying oxygen around the body for cells to use as energy. This means that low levels of iron can cause a lack of energy (5).
This warrior that fights against toxins and chronic diseases can be chopped in salads, steamed, sauteed, baked, or toasted into crisps.
It’s really beneficial for us to have high-water containing foods in our diet. Dehydration is one of the reasons for us to wake up not feeling at our best.
Watermelon is a yummy fruit that contains 90 percent water, a variety of vitamins, minerals, and antioxidants, and houses the amino acid L-citrulline, which may help reduce muscle soreness (6).
More Tips That Helps Fight Fatigue
Here are some of the options that we can try to help us stay alert and awake (7):
- Never skip breakfast
- Don’t overdo your coffee
- Avoid refined carbs
- Add lean protein to meals and snacks
- Choose small, frequent meals to fuel your day