Are mornings leaving you tired and longing for that one short nap that you know you can’t afford to take? Or do you find post-lunch tiredness keeping you down? Whether it’s the early morning fatigue or an afternoon slump that’s plaguing you, before you reach out for your third mug of coffee since morning or a sugar-rich snack, here are a few power packed foods that you can try to help you spike-up your energy levels and ward off fatigue.
1. Pumpkin Seeds
Pumpkin seeds are rich in magnesium, an essential nutrient without which we feel tired and need more oxygen than normal, during any physical activity. Snack on ¼ cup of these daily and see your energy levels soaring.
Whole grains are highly energizing foods and are great as a breakfast option. Numerous studies have revealed that people who eat complex carbs for breakfast are more alert and active than others who have a breakfast high in fat.
Bananas are another great breakfast option, as they are high in complex carbs. They take care of the body’s natural sugar and amino acid requirements and are great mood and energy boosters. Bananas also happen to contain an amino acid called tyrosine, that helps produce norepinephrine in the brain which is a mood booster.
Turmeric has an ingredient called curcumin that is proven to boost energy levels and improve mental function. So, although having Indian curry may not be at the top of your mind when you’re feeling low on energy, it is definitely worth a try.
Eggs are a great breakfast option if you don’t want your energy levels dipping during the day. There are lots of studies that have proven unequivocally that people who have eggs for breakfast than, let’s say just a bagel, were energetic throughout the day than their counterparts who didn’t. Eggs are also known to contain Vitamin B choline, which works on our brain and keeps it sharper.
Avocados are rich in healthy fats that give a feeling of satiety and release energy. The fatty acids in it also help with inflammation that is associated with chronic fatigue. So, the next time you’re feeling tired, think of snacking on avocados instead of any sugar-rich alternatives.
7. Dark Chocolate
You now have a reason to feast on your favorite chocolate without feeling guilty. Dark chocolate is a great choice of food if you’re feeling tired as it contains caffeine like coffee and can give a sudden boost to your energy levels. Dark chocolate is also known to improve cognitive functions according to latest research. What it also contains are polyphenols that increase the production of the feel good chemical serotonin and reduce feelings of fatigue.
Berries are great at supplying a healthy dose of carbs to give a boost to your energy levels without packing too many calories. Berries are also known to improve memory.
9. Wheat Bran Cereal
If you are planning to head to the gym, have a bowl of this energy rich food with some berries thrown in. Research suggests that people who eat wheat bran cereal regularly, are considerably less fatigued and emotionally more stable than their counterparts who don’t include fiber in their diet. Many studies have also shown an increase in energy levels right after two weeks of taking this fiber rich food. The fiber from this food also helps fight fat, and keeps your energy levels high.
10. Leafy Greens
Dark green leafy veggies are a storehouse of nutrients and apart from being rich sources of energy, also provide protein, fiber and loads of antioxidants. Try to include greens like kale, spinach or collard greens to your meals and feel the difference in your energy levels.
Sometimes, an imbalance in the microorganisms in the gut can cause Chronic Fatigue Syndrome. Various studies have shown that a diet rich in probiotics, improves the gut flora, considerably bringing down the symptoms of CFS. So, go ahead and add yogurt to your diet and see your energy levels rising.
Here’s another reason to feast on that Sushi. Salmon is rich in protein which increases the metabolic rate and releases energy. Also, salmon is known to reduce inflammation and helps fight fatigue.
Go ahead and drink that glass of water. Dehydration can sometimes manifest as tiredness and fatigue. When you’re feeling exhausted and tired, it’s important to drink lots of water.
14. Whole Grains
Not a favorite among people who’re dieting, complex carbs, quite contrary to popular belief, can help you lose weight and are essential for boosting energy levels. Unlike simple sugars that provide a quick burst of energy that disappears as quickly, complex carbs are digested by the body slowly. So, the next time you feel fatigued or feel like snacking, reach out for some whole-grain crackers or a bowl of oatmeal and steer clear of processed sweets.
Walnuts are rich in omega-3 fatty acids, making them a great brain food that doesn’t just help fight fatigue, but also helps relieve symptoms of depression, which usually contribute to Chronic Fatigue Syndrome. Increase your intake of omega-3 fatty acids by adding to your diet, ¼ cup of shelled walnuts.
16. Red Bell Pepper
Red Bell peppers are a rich source of Vitamin C. Vitamin C doesn’t just help our body fight a cold, it also helps reduce the number of free radicals in the body. Studies have shown that people who received enough Vitamin C on a daily basis for a couple of weeks felt less fatigued than otherwise. They also showed lower levels of cortisol, a hormone responsible for stress. The next time you fix yourself breakfast, think of adding just a cup of red bell peppers, which has more Vitamin C than an entire orange.