Do you have trouble getting up in the morning? Do the days seem endless to you? Fruit, vegetable, meat… Here are the anti-fatigue foods to put on the menu right away to regain tone!
Poor diet increases fatigue. An organism that is undernourished or badly nourished does not have enough essential elements for its proper functioning and it must dip into one’s reserves. So he has to prioritize. For example, it favors oxygenation of the brain over muscle strength, which explains why you have less energy to move or exercise. Diet is therefore essential to combat fatigue. here are the anti-fatigue foods to put on the menu to regain tone!
1. Red meat for iron
To prevent anemia and maintain iron intakecare must be taken to consume enough of it, with a preference for iron of animal origin (beef, black pudding) which is better assimilated.
2. Almonds to be in better shape
An organism that lacks magnesium is tired. Also to deal with this eventuality, bet on oleaginous fruits such as the almondsbut also the walnuts, hazelnuts… Almonds have the advantage of being easy to nibble at any time of the day. Also, always have a handful on hand as a snack!
3. Bananas for their prebiotics
Also monitor your intestinal flora when you are tired because it is a strategic area that plays an important immune role. “Eat enough probiotics (fermented milks) and prebiotics (vegetable fibers) to protect her. This will make it harder for small infections to reach you. On the prebiotic side, we count among others on bananaschicory and onion”, lists the dietitian Béatrice Benavent-Marco.
4. Salmon for vitamin D
Vitamin D is lacking when we lack sunlight. “Result; this vitamin, which is essential for fixing calcium, is poorly synthesized and fatigue is on the way“, explains dietitian Béatrice Benavent-Marco. Fortunately, there are interesting sources in food: “Apart from foods that are fortified with it, such as certain dairy products Trade, we will find it in the fish, especially oily fish (tuna, salmon, sardines…). In addition, the omega 3s of the latter are useful allies in maintaining our morale when winter depression threatens.”
5. A fresh orange juice for vitamin C
Foods rich in vitamin C are also essential to help fight against infections responsible for fatigue. Where to find them? In the citrus Of course. We say “yes” to freshly squeezed oranges or clementines The morning. Broccoli, spinach, kiwis also contain a lot. FYI, cooking partially destroys nutrients and vitamins so get used to cconsume your raw fruits and vegetables preferably. Finally think about garlicwhich in addition to being rich in vitamin C, will boost your immune defenses.
6. Pasta for a boost
Slow sugars provide energy to our body. “They are in a way the fuel necessary for the boiler, explains Béatrice Benavent-Marco. We will therefore prioritize whole grains such as pasta, rice” For example.
7. Protein-rich lentils
For the same reason that you have to eat more starchy foods in winter than in summer, legumes like lentils, chickpeas or white beans are to be preferred against fatigue because they give energy to the body. They are in addition to good sources of protein.
8. Seafood for Magnesium
Eating seafood when tired is particularly recommended. Rich in magnesium, they boost morale, energize us and also play a role in immune system since they contain zinc and selenium. Don’t skip it any longer, especially when the trays arrive on the party tables!
Thanks to dietitian Béatrice Benavent-Marco.