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medicalnewstoday.com - Foods that beat fatigue: What to eat and other diet tips

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Read on for more examples of foods that could help beat fatigue. This article also takes a look at foods and drinks to avoid, along with some general tips for boosting energy. However, some processed foods — such as white bread and baked goods — can worsen fatigue in some people. Diets that contain a variety of fresh, nutrient-rich foods can help reduce feelings of fatigue. Such foods include kale, oats, and watermelon, among others. In general, foods that can help boost energy levels are fresh rather than highly processed. They also tend to be rich in nutrients.

Some examples include:

Eggs

Whole eggs contain plenty of nutrients. According to the United States Department of Agriculture (USDA) , a typical egg contains 7 grams (g) of protein. It also provides 4% of the recommended daily intake of calcium and 6% of the recommended daily intake of vitamin A. Eggs are also a source of fats. According to the National Institute on Aging , fat provides energy and helps the body absorb vitamins.

Bananas

Bananas are a good source of potassium, fiber, and carbohydrates. This combination of carbohydrates and fiber provides a long lasting source of energy. In fact, according to one small study , trained cyclists who ate bananas performed equally to those who consumed sports drinks during a 47-mile time trial. The researchers concluded that bananas are a good source of energy, specifically before and during long periods of exercise.

Almonds

Whole almonds are rich in nutrients such as fats, fiber, and protein. Both protein and fat provide a feeling of fullness and can help increase energy levels. Almonds also contain vitamin E and magnesium. They make a great afternoon snack.

Watermelon

Watermelons are a great source of hydration. According to the Agricultural Marketing Resource Center, watermelons are 92% water and contain vitamin C, vitamin A, and many other nutrients. Dehydration can increase feelings of fatigue. However, a review from 2010 suggests that proper hydration increases mental alertness and improves well-being.

Kale

Kale is a leafy green vegetable rich in vitamins, antioxidants, and iron.

Red blood cells in the body contain iron. This mineral is essential for carrying oxygen around the body for cells to use as energy. For this reason, low levels of iron can cause a lack of energy. According to the USDA , 1 cup of raw kale also contains plenty of potassium and vitamin A.

Spinach

Spinach is another green leafy vegetable rich in iron. It is also high in vitamin K and magnesium.

Spinach and kale make an excellent combination in salads.

Chia seeds

Chia seeds are rich in nutrients. For example, 1 ounce of chia seeds contains 4 g of protein, 11 g of fiber, and 9 g of fat. Fiber is useful for preventing blood sugar spikes around meal times. Rapid changes in blood sugar levels are another possible cause of fatigue.

Oats

Oats are high in fiber and complex carbohydrates.

The body can easily break down refined carbohydrates and use them to provide a short-term energy boost. Sugar is one example of a refined carbohydrate. However, complex carbohydrates are more difficult for the body to break down. This makes them a longer lasting source of energy.

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