The sense of fatigue and weakness typical of the change of season can be prevented and mitigated even at the table with the right foods to reduce stress and bring the right momentum to the whole organism
Don't store avocado like this: it's dangerousFeeling tired, general fatigue and weakness are some of the typical symptoms that many people experience as the spring season approaches. To recharge the batteries and deal with stress, we can rely on some foods that are able to give a burst of energy to our body, thanks to their supply of fundamental nutrients.
Consuming the right foods is even more important if you already feel normally under stress due to your hectic lifestyle and in the event that you realize that the arrival of summer does nothing but contribute to a constant sense of exhaustion. So here are five foods that might be right for you.
Index
Oats
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Oats is one of the most recommended cereals for breakfast, as it is able to give our body an energy capable of lasting throughout most of the day. Oats promote the functioning of the digestive system, which will therefore be able to perform its role in the best way to absorb nutrients and expel toxins.
This cereal helps keep blood sugar levels stable, helping to avoid sudden drops in energy. Oats provide fiber, phosphorus and magnesium, useful for counteracting fatigue, together with vitamin B1, which helps transform the food we ingest into energy. Go ahead, then, for oatmeal for breakfast, accompanied by a good centrifuged of fresh and seasonal fruit. (Also Read: Oatmeal: 5 Amazing Effects Confirmed by Science)
Spinaci
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Power drops may indicate a iron deficiency. Spinach and legumes, including lentils, are among the main plant sources of this precious element. They also contain magnesium, potassium and B-complex vitamins. Low iron levels can cause both mental and physical fatigue, as well as difficulty concentrating, insomnia and loss of appetite. Iron is essential for the oxygen transported by the blood to reach the cells in an optimal way and for them to regularly produce the energy necessary for the organs of which they are part.
Magnesium also contributes to the production of energy in our body, in addition to maintaining a correct muscle tone, to regulating the nervous system and the digestive system. To promote the absorption of iron it is necessary that the consumption of spinach is accompanied, within the same meal, by foods or drinks rich in vitamin C, such as freshly squeezed juices, while it should be avoided combine spinach and dairy products in the same dish, able to inhibit the absorption of iron due to their high calcium content. (Also Read: This is the secret weapon that will make you absorb more iron even if you don't eat meat)
Dried fruit and oil seeds
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Nuts and oil seeds, such as i pumpkin seeds, sunflower or linen, are able to provide our body with high quality and very precious proteins omega-3 fatty acids.
Depending on the varieties consumed, both nuts and seeds can contribute to enriching our diet with essential elements such as manganese, iron, copper, magnesium, phosphorus, vitamins B1, B2, B5 and B6, which are involved in the production as a whole. the energy needed by our body to face daily commitments.
Hazelnuts, sesame seeds and pumpkin seeds are among the main sources of tryptophan, essential for counteracting fatigue. Our body is also able to transform the proteins contained in dried fruit and oil seeds into energy sources. Omega-3 fatty acids help combat the feeling of fatigue, providing our body with the ability to produce energy for prolonged times, avoiding the need to resort to sugary snacks and consequently counteracting the possibility of excessive weight gain. Choose dried fruit and seeds without added salt, accompany their consumption with fresh fruit or wholemeal bread. Finally, try to organize yourself to prepare single portions of seeds and dried fruit to be consumed for breakfast and as a snack every day.
Legumes
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Legumes can be considered an almost miraculous food when you want to provide the body with a constant source of energy, Legumes of all qualities contain in fact in perfect balance both proteins and carbohydrates, capable of supplying the body with both energy and short and long term
They are also rich in minerals such as iron, magnesium, phosphorus and potassium, the same ones that also make the previously listed foods precious. Their consistent content of both protein and fiber contributes to the maintenance of a constant blood sugar level. Legumes are believed to be able to replace meat as regards the supply of iron and proteins (the latter only if consumed in combination with cereals to have all the essential amino acids)
Compared to meat, they contain a lower amount of calories and fat for the same amount. Their magnesium content helps to improve blood circulation, counteracting the feeling of tiredness and exhaustion on a physical and mental level. The iron, of which they are rich, contributes to the proper functioning of the immune system, which can protect our body from external aggressions in times of greater stress.
Legumes can be eaten both for lunch and dinner, not only as a side dish, but also as a main food in soups and broths, as a condiment for rice or pasta and to make excellent croquettes or vegetable burgers.
Yogurt
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From a recent study conducted by the University of Toronto, it emerges that i probiotics contained in yogurt can be considered one of the best weapons to fight the so-called "Chronic fatigue syndrome".
Yogurt contains enzymes capable of contributing to the maintenance of a correct balance of the intestinal flora, helping the body in the elimination of pathogens and harmful bacteria. Probiotics would also help increase levels of tryptophan, a precursor of serotonin, believed to be able to promote the development of a general feeling of calm and relaxation.
We recommend that you opt for plain white yogurt, free of added sugars e biological, to be consumed as a snack or breakfast at least three times a week. Vegans, on the other hand, can orient themselves on soy yogurt specifically enriched with beneficial enzymes. Here is the recipe for making it at home.
Mate herb
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Herb Mate, the traditional Argentine drink with many properties also has that of being able to "cheer us up" being a real natural energizer thanks to the presence of matein, very similar to caffeine, but without its contraindications. For this the infusion of grass mate can be consumed at any time we feel the need. To know more:
Yerba mate, the Argentine remedy against spring fatigue
Are you ready to start again with momentum?
READ also:
- 10 tips for overcoming the afternoon drop in energy
- 7 natural alternatives to energy drinks
- If you feel tired, even if you feel like you haven't done anything, you haven't had the right rest
- From Yoga a simple exercise to relieve headaches and fatigue
