Fatigue and exhaustion are issues that are becoming all-too-common in today’s world, and while yet another cup of coffee or a sugar-filled treat may help to perk you up for a while, this will not do you any good in the long run. Instead, a few simple changes to your diet will help you to overcome that pesky energy slump and keep you feeling healthy, motivated and pumped up throughout the day.
Iron
Fatigue is commonly caused by anemia, which is when the body has a low supply of red blood cells, usually due to an iron deficiency. Red meat is one of the best forms of iron, but, for those that do not eat meat, beans and peas are also packed with this mineral. However, since the body is not able to absorb plant-based sources of iron as easily, it is always a good idea to eat these with foods containing vitamin C, such as citrus fruits, as this really aids with iron absorption.
Protein
While you may have a high-protein meal in the evenings, studies have shown that those who skip eating a protein for breakfast are not only more likely to suffer from depression and stress, but also from a lack of energy and fatigue. Proteins are made from amino acids, and these are also the building blocks of the human body, making them vital for just about every single body process. Fish, meat and beans are packed with protein, and dairy products also contain this in relatively high amounts.
Complex Carbohydrates
Carbohydrates are your body’s main energy source, and while some carbohydrates simply drain energy from your body, such as sugar, complex carbohydrates slowly release energy over time, providing a fantastic long-term source. Simply choosing wholewheat bread or brown rice and pasta over the white versions will help to give you more energy and mental clarity, as well as a variety of different B vitamins. Other sources of complex carbohydrates include starchy vegetables, such as sweet potatoes and pumpkin, green vegetables and lentils.
Vitamin C
In the 17th century, vitamin C was used by sailors to fight fatigue, and modern day science has backed up the ability that vitamin C has when it comes to this. Vitamin C is absolutely key in a healthy adrenal system, and this is important when it comes to dealing with fatigue and stress, as well as fighting off infections. From bell peppers to broccoli to citrus fruits, there are many delicious sources of vitamin C out there. However, since cooking reduces the vitamin C content in fresh foods by about 25%, you should also try to eat some of your fruits and vegetables raw, whether this may be in a salad, as a snack or by juicing them.
While energy drinks and bars may be great in the short run, they tend to just quickly spike up your energy before slowing you down yet again. Instead of opting for a quick fix, try adding more of the above nutrients into your diet, and it will not be long before you experience the benefits that they will bring, not only to your energy levels, but also to your overall health.
