People sometimes have to worry about whether a food has a low or high glycemic index. What does that even mean? The glycemic index is a measurement of how abundant sugar is in a certain food. A high glycemic index is something that can exacerbate fatigue-related problems. It does cause sudden energy spikes, but they are followed by severe dips in terms of energy. This is why, when you’re looking for the ideal candidate to battle fatigue, you have to aim for a low glycemic index. When we’re cross-referencing our wishes with the existing choices, beans come off as an obvious choice.
The low glycemic index in beans provides you with long-lasting energy. A bean-enriched meal can last even the next day. This low amount of sugar and carbohydrates if offset by the high fiber count. Basically, from this perspective, you get benefits on two fronts. A long period of energy will engulf your body and mind, providing you with a long-term solution.
To add to this, the fiber from the beans will improve and accelerate food absorption. Everything you eat will be absorbed faster and much more efficiently. You will get more from every meal you eat. This is why beans are used to treat every single form of intestinal disorder possible. Even the more severe conditions concerning fatigue and digestion can be corrected using beans.
Soybeans and black beans are favorites because of their versatility. If you don’t like to feast solely on beans, you can make a delicious Mexican-style burrito for you and your family. The other ingredients will mask the sometimes unpleasant bean taste, all while allowing you to get the fatigue-fighting benefits you need.
9. Red bell pepper
We’ve already covered the significance of carbohydrates as an energy source. Proteins have also been discussed as invaluable muscle fuel for your body. This leaves one aspect of nutrients uncovered. Despite their ever-present nature, micronutrients sometimes get unrightfully disregarded as being irrelevant. This can be especially deleterious to your organism while suffering from fatigue. One of the most important micronutrient kinds is vitamins. Out of every vitamin we know, one stands out especially, and that is vitamin C.
If we’re narrowing down the choice for best vitamin C source, you simply can’t avoid red bell peppers. Vitamin C in these healthy veggies functions as an antioxidant, reinforcing your immune system. But that’s just the surfaced of their immense array of benefits. For starters, the vitamin C also reduces cortisol levels. This hormone is especially bad in overabundant quantities, due to the stress it produces. And what’s one of the leading contributing factors of fatigue? Yes, stress is the exactly what we’re aiming for.
Just like most vegetables, red bell peppers boast another fatigue combating ingredient – fiber. Due to its high contents, people of all ages and health levels can enjoy improved digestion. In fact, the majority of all health-related, fatigue problems are down to digestion problems. If your body is tired and drained, there are high chances that the food is not being absorbed the right way.
Aside from all the beneficial characteristics of red bell peppers, you don’t have to overdo them either! Just one in two days will be enough to regulate your vitamin C levels and improve your energy levels. You can fry them, bake them and even roast them if you like. There’s nothing better than a food which is both healthy and can be made in a million ways.
If you’ve ever watched Sailor Popeye, you saw the amazing transformation that he lived through when eating a can of spinach. Despite the imagination of the cartoon creator, there is a lot of truth in this notion. Spinach is indeed one of the best energy-raising foods on the market. In addition to its quality, there is also the important fact that it’s cheap and available year-round. In a wide palette of its health benefits, all of them are related to reducing fatigue and can contribute to the cause in a myriad of ways.
First of all, we have iron. This chemical element is legendary for its ability to help transport oxygen through the blood to the body’s cells. Cells that are deprived of oxygen usually can’t function the way you want them and will end up fatigued. Such an occurrence can cause a chain reaction that will impact your health negatively. This is why it’s paramount that you have a sufficient amount of iron in your organism at all times.
Magnesium and potassium join the mix as one of the main ingredients on the mission to restore your energy levels. Potassium is yet again instrumental in converting carbohydrates into energy, so he’s sort of a welcome addition to the mix. Vitamins B and C are also present, being pronounced influencers on your fatigue, energy, and metabolism in just about any case.
Stews, casseroles and even smoothies can house it and provide you with a mean, green punch that will bring you back to life or prepare you for a long and grueling day. If you don’t feel like going through all the trouble, feel free to put it in a sandwich and take a good bit of it.
11. Chia Seeds
Food mostly functions using reputation as a measurement tool. Basically, if something has been used for thousands and hundreds of years continuously, there might be something good about it. Such is the case with Chia seeds, the ancient delicacy of the Mayans and Aztecs. When most people are facing fatigue problems and a lack of energy, there might still be hope in the shape of this magnificent food. During those times, Mayans and the Aztecs used to give Chia seeds to their warriors. They did so in order to provide them with energy, strength and the lack of a desire to sleep while working.
You don’t have to go to war in order to be able to use Chia seeds. For non-war purposes, two ingredients are also as useful as ever. The omega-3 and omega-6 fatty acids directly affect your cerebral structure and remove any signs of feeling fatigued or tired. These essential fatty acids may also be able to regulate your inner-body glands and correct any hormonal problems. Many successful studies have confirmed the immense significance these seeds have for our bodies.
Within the structure of Chia seeds, you can find lots of protein and fiber. These two form the dynamic duo tasked with keeping you awake for longer periods of time. Fiber helps you absorb food better, while the protein is a gateway to improved muscular capabilities.
If you’re feeling like experimenting, you can add Chia seeds to your meals or just eat them one by one when you can. They’re small, allowing you to always have your natural energy source by your side. The seeds themselves don’t take a long time to kick in, so you don’t have to worry about it.
There are certain foods that we call staple foods. They are just so amazing that we simply cannot afford to live through a day without eating them. One of these staple foods is our beloved eggs. Everybody knows about their hard-to-believe protein count and iron in the yolk. This is information that has been widely known for some time. But did you also know that you can use eggs to combat fatigue? Although it may be weird at first, this solution makes perfect sense when you dissect the significance of eggs concerning your whole organism.
First of all, they are full of vitamin B. Present also in cabbage and other foods, this micronutrient has one significant role that we just can’t afford to miss out on. It converts food into energy and capitalizes on the macronutrients you eat. It has connections to the transport of proteins and the absorption of carbohydrates, both key process in maintaining a healthy and stable organism.
If you’re an athlete or live an active life, then the protein count should also interest you. One egg can have up to 6 grams of protein, which is a lot when you look at the contents and the size of that one egg. Athletes eat them all the time as a simple, tasty and cheap energy source after workouts. Drinking eggs or scrambling them can lead to a direct and efficient way to reduce fatigue and increase muscle fiber reconnections.
What about calories, you ask? Well, if you’re strictly watching what you take in, you shouldn’t overdo the egg quantities. In order to bypass this somewhat annoying calorie count, you can always mix eggs with other fatigue battling foods. If you want to combine it with some omega-3 fatty acids, make a salad with onions and a can of tuna.
Copper and phosphorous aren’t that easy to be found in many foods, but they deserve an honorable place on our plates. Like potassium and vitamin B, they have embraced a role that many seem to have forgotten. It’s important to get in carbohydrates and proteins, but merely getting them within your body is not nearly enough. The key point here is the conversion for a resource to energy. Your body needs food not only to feel full but to constantly regain lost energy. With copper and phosphorous from edamame, you might be looking at the ultimate solution to your fatigue-related problems.
Edamame is also full of exercise-friendly carbs, not the ones that stick around and damage your waistline. Eating them after a workout, with lots of salt, will bring you back from the dad and fool your body into thinking the workout never happened. That way, you will recover just in time to finish all your remaining daily duties.
The stats speak on their own behalf, as one cup of edamame is boasting 17g of protein and 8g of fiber. These numbers aren’t just amazing, they’re worthy of Olympics-level athletes. Packing them after an endurance session is the best choice.
The B-complex vitamins in edamame are some of the most abundant in all the world’s cuisines. By packing edamame in your fridge, you will have the ultimate energy replenisher at your disposal. This delicious addition is sure to save a day or two.
14. Trail mix
Yes, trail mix is actually a great solution to your morning and whatever period of the day fatigue problems. It may seem strange that a meal so devoid of fiber can function so well, but it makes sense when you think about it. Trail mix is more meant for short bursts of energy that will basically shake your very being once they kick in accordingly.
The lack of fiber is not a problem due to the holy trio of proteins, carbohydrate, and healthy fats. Dried fruit and nuts form the holy combination of all energy replenishment. Some nuts like almonds and walnuts are there to boast some of the most impressive omega-3 contents ever. The fruit steps in with the glucose and fructose, contributing to a well-rounded mix that can be eaten in a few seconds at most.
A good solution would be to have a trail mix packed by your side at all times. There is no telling when you might start needing an emergency boost. Be sure to have them packed in your gym bag, as the combination will most definitely kill off every bit of your fatigue.
Roger Federer, LeBron James, and many other athletes have given praise to the trail mix as a quick snack. It’s surely incredible. Train mix is so cheap and simple, but yet effective enough that the worlds best are eager to use it as a dietary addition. If you don’t like dried fruit, you can eat the nuts separately, alongside some real fruit.
Gluten allergies can be a living nightmare. There isn’t a test in the world that can determine if you have such an allergy. Instead, the symptoms speak for themselves. If you have fatigue problems, it might be even harder to solve them if you’re suffering from a gluten allergy. The choice is narrowed down significantly, but not gone entirely. In the midst of all the chaos, we believe that quinoa is and always will be the ideal choice for you.
It’s so incredibly rich in amino acids, many experts and athletes consider it as a full source of protein. Not many foods aside from meat and fish have the honor of being in that category. What’s more, quinoa protein is much easier to digest than casein and whey. Folate, magnesium, and copper add the micronutrient punch you’ve been looking for.
Quinoa is also very well known for its extensive array of exercise-friendly carbohydrates. They won’t go unused and will bring forth a mean punch to your fatigue. You don’t have to use them for exercise, however, as they can be an integral part of a lunch at work. Such a move will save you the hassle of drinking too much coffee and energy drinks.
On top of all that, quinoa compliments a healthy cardiovascular system. By switching out a grain and replacing it with quinoa, you will get all kinds of health improvement. Most importantly, that fatigue will be long gone then.