10 superfoods to fight fatigue
Summer vacation is already far away, and the cold, humidity and viruses associated with the onset of winter are all causes of fatigue for the body. To help you fight low energy, some foods should be on your plate.
With winter approaching, the inevitable bouts of fatigue dread. Sleeping well and getting regular physical activity will not be enough to keep you fit during these long months. To prevent winter stress, you should give preference to some super foods, these natural foods recognized for their nutritional value and proven health benefits in your menus.
1. Citrus fruits
Fatigue is often associated with a vitamin C deficiency, which also allows for better iron absorption. Bet on citrus fruits, the vitamin C sources par excellence. An orange every morning will help you feel full with vitamin C. You can alternate with grapefruit or clementines, or even lemonade in the morning when you wake up. It is preferable to eat whole citrus fruits rather than juice them, because in the form of juice, the citrus fibers are broken down.
If you fear acidity, prefer kiwi, it is also ideal for its vitamin C content (92.7 mg / 100 grams, twice the amount of an orange for example). 1 kiwi per day will provide you with the necessary and sufficient daily dose of Vitamin C.
2. Oily fish
Rich in vitamin D, the "sunshine vitamin", oily fish will compensate for the lack of exposure to sunlight, the main source of the body's synthesis of vitamin D. Vitamin D deficiency increases fatigue and depression.
Salmon, sardines, mackerel and herring, these fish also have the advantage of being rich in omega-3 essential for the body. You'll also find vitamin D in cod liver, calf liver, and whole milk and yogurt.
3. Green leafy vegetables
Leafy greens are an excellent source of vitamin B9 (folic acid). Vitamin B9, which is essential for pregnant women in particular, contributes to the proper functioning of the immune system. Vitamin B9 deficiency can cause a form of anemia, which especially leads to feelings of extreme fatigue.
Spinach is well known for its iron content, and is actually rich in magnesium and a source of vitamin B9. Feel free to eat it regularly during the winter, just like broccoli, Brussels sprouts, or even dandelion, lettuce, or watercress.
4. Seafood and black pudding
These foods are very rich in minerals and iron, and we know that iron deficiency is a source of fatigue. Stock up on seafood during the winter, including shrimp, oysters, wilex, and winkle.
Black pudding, liver or kidney has the same advantages as seafood, because it is very rich in iron.
5. Chocolate and dried fruits
Magnesium deficiency can lead to extreme fatigue. And the good news, chocolate is an excellent source! But on the condition that you prefer dark chocolate, which contains a high percentage of cocoa...
Also, dried fruits are very rich in magnesium, so feel free to replace the fatty and too salty appetizer biscuits with almonds or hazelnuts.
6. Goji berries
Coming from Asia, this tiny red-orange berry has been used in China for centuries to purify the blood, liver, and kidneys and ward off fatigue. It is also very rich in vitamins and antioxidants.
Goji berries are often used dried, but they can also be eaten fresh or in juice. In case of transient or chronic fatigue, it is recommended to eat about fifteen dried fruits every day, but only on medical advice due to contraindications for certain categories of people.
7. Spirulina
This freshwater microalgae, which generally develops in warm waters (about 37 ° C), is an excellent anti-fatigue agent, helping the body to replenish mineral reserves. It is marketed as a dietary supplement, in the form of tablets, powder, or flakes, and even as a fat.
Spirulina is rich not only in high-quality protein, but also in essential amino acids, iron, chlorophyll, carotene pigments (beta-carotene) and phycocyanin, which gives it its bluish color. It also provides vitamins of group B, with the exception of vitamin B12.
8. Pumpkin seeds
Rich in protein (about 20%), magnesium and iron, pumpkin seeds will do the trick in the fall and winter to fill in the deficiency and help you fight fatigue and anemia.
Pumpkin seeds are easy to eat: grilled as an aperitif, added to salads, yogurt or homemade granola in the morning, you can also add them to bread and muffins. Choose them instead plain, peeled and unsalted. A handful a day, about 10 grams, is enough to bring its benefits to the body.
9. Ginseng
Rich in minerals, essential amino acids, and vitamins, this plant is known for its anti-inflammatory properties and is especially recommended for people who are weak or recovering, thanks to its effect on strengthening the immune system.
Marketed in various forms, ginseng can be used in capsules, powder, liquid extract, or infusion.
10. Guarana
Guarana, this plant from the Amazon rainforest, known for its guaranine content and whose seeds contain 2 to 7% caffeine, is said to have energizing properties 4 times stronger than coffee. Especially recommended for temporary fatigue.
Be careful, however, do not neglect the constant fatigue, which should absolutely prompt you to consult a doctor to determine the cause.
Aurelie Gero