7 nutrients that fight fatigue

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Do you feel lethargic? There is a good chance that your diet is involved. Here is a list of superfoods that will energize you.

Eat to regain your energy

If you run out of energy for a short walk or can not get through the day without taking a nap, you may be tired. The causes are many: stress, medication, work overload, sleep disorders or illness. If your fatigue is chronic or extreme, have the doctor examine you. Once the underlying disease risk has been ruled out, you might reconsider your diet. Many common eating habits literally empty people of their energy. Fortunately, we can correct these problems quite easily and regain its energy.

Eat to regain your energy

If you run out of energy for a short walk or can not get through the day without taking a nap, you may be tired. The causes are many: stress, medication, work overload, sleep disorders or illness. If your fatigue is chronic or extreme, have the doctor examine you. Once the underlying disease risk has been ruled out, you might reconsider your diet. Many common eating habits literally empty people of their energy. Fortunately, we can correct these problems quite easily and regain its energy.

1. Protein: fish, meat, dairy products, beans

If you are the type to take a simple vegetable salad for lunch and have the need to take a nap in the afternoon, it may be because you lack protein. Studies have shown that people who do not take protein at lunch, for example, are more likely to be depressed, stressed and physically less fit than those who consume on a regular basis. Amino acids, which form the proteins and are fundamental components of the body, promoting the growth and regeneration of all tissues and organs, from the blood vessels to the hair. In addition, they help increase levels of neurotransmitters that act positively on mood and alertness.

Aim to take: 0.8 g protein per pound of body weight. For example, if you weigh 68 kilos, you should take 54 grams of protein. One serving of beef tenderloin provides 32 g, 1 cup (250 ml) of black beans, 15 g, and 1 cup of milk, 8 g.

2. Iron: red meat, molasses, beans

Iron deficiency is the most common cause of anemia, a condition characterized by low levels of red blood cells and fatigue. Weakness, pallor, fatigue and brittle nails are the most obvious symptoms. If you think you will suffer, consult your doctor. Most of the time, it is caused by a loss of blood (for example, a bleeding ulcer or heavy menstruation).

Aim to take: the recommended amount of iron is 8 mg for men and women after menopause, and 18 mg for women who are still menstruating. A portion of 90 g of beef provides 3.2 g and one cup (250 ml) of soybeans, 8.8 g.

Tip: the body absorbs iron of animal and vegetable origin better. If you shoot yours mostly from plants like beans and peas, take them with citrus fruits or other foods rich in vitamin C, which promotes the absorption of iron.

3. Complex carbohydrates: whole grains, fruits and vegetables

Carbohydrates are the main energy source of the body. However, in general, we consume too much “simple” carbohydrates that digest quickly, which causes blood sugar to fluctuate excessively, undermining our energy. Opt instead for complex carbohydrates, such as whole rice rather than white, which release their energy in a more regular and prolonged way. In a study in England of 142 people who had a fiber-rich breakfast for two weeks, it was observed that subjects had more energy and mental clarity, and were less prone to abrupt changes. in the mood when they resumed their usual lunch.

Here is another good reason to take whole grains: they are rich in B vitamins. When we miss these vitamins, we risk the energy drop. They play many roles, including degrading carbohydrates, fats, and proteins into glucose, which drives the body.

Aim for: In addition to 7 to 10 servings of fruits and vegetables a day, take at least three servings of whole grain carbohydrates, such as whole wheat or rice. One serving is equivalent to one slice of bread or 1/2 cup (125 mL) of rice.

4. Vitamin C: citrus, pepper, broccoli

In the 17th century, when scurvy sailors drank lemon juice, their lethargy disappeared. It has been shown in modern studies that vitamin C deficiency is associated with fatigue. This vitamin is necessary for the health of the adrenals, glands that help prevent fatigue caused by physical or emotional stress. It also helps fight infections and absorb iron.

Aim to take: women are advised to take 75 mg daily and men 90 mg, but this is usually not enough. One cup (250 ml) of broccoli provides more, while a red pepper brings in twice that amount.

5. Magnesium: pumpkin seed, spinach

Popeye was right to want to eat spinach. One of its nutrients, magnesium, is essential for the production of adenosine triphosphate, the final product of food processing into energy. When one is deficient, one feels tired and weak.

Aim to take: 400 to 420 mg of magnesium a day for men and 310 to 320 mg for women. A quarter cup (60 ml) of pumpkin seeds provides 185 mg and one cup (250 ml) of cooked spinach, 157 mg.

6. Beta carotene: sweet potato, carrot

Put some color on your plate and you’ll be more energetic. Beta-carotene, a precursor to vitamin A, which gives color to carrots, sweet potatoes and spinach, helps stimulate a depressed immune system, a common cause of chronic fatigue. By promoting the health of cell membranes, beta-carotene indirectly protects against viruses, bacteria, fungi and allergies. It also enhances the activity of T cells to fight infection, and is necessary for the health of red blood cells.

Aim to take: five servings a day of dark leafy vegetables and yellow and orange fruits and vegetables.

7. Potassium: spinach, avocado, squash

If you miss potassium, you risk muscle weakness and exhaustion. Studies have shown that people who have low levels of this mineral have a lower grip than others. Potassium helps to transport nutrients to cells, maintain fluid balance, regulate muscle contraction and heart rate, and preserve the health of the nervous system.

Aim to take: 4700 mg of potassium a day. One cup (250 ml) of cooked spinach provides 839 mg, a avocado, 875 mg, and a cup of winter squash, 896 mg.

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