10 anti-fatigue superfoods
The summer holidays are already far away and the cold, humidity and viruses associated with the arrival of winter are all reasons to tire the body. To help you fight against low energy, certain foods should be on your plate.
As winter approaches, you dread the inevitable bouts of fatigue. Sleeping well and practicing regular physical activity will not be enough to keep you in shape during these long months. To prevent winter fatigue, a few superfoods, these natural foods recognized for their nutritional value and whose health benefits have been demonstrated, are to be favored in your menus.
1. Citrus fruits
Fatigue is often associated with a vitamin C deficiency, which also allows better assimilation of iron. Bet on citrus fruits, sources of vitamin C par excellence. An orange every morning will help you fill up on vitamin C. You can alternate with a grapefruit or clementines, or even a squeezed lemon in the morning when you wake up. Prefer whole citrus fruits rather than squeezed, because in the form of juice, the fibers of citrus fruits are broken down.
If you fear acidity, prefer kiwi, also ideal for its vitamin C content (92.7mg/100g, twice as much as an orange for example). 1 kiwi per day will provide you with the necessary and sufficient daily dose of vitamin C.
2. Oily fish
Rich in vitamin D, the “sunshine vitamin”, oily fish will make up for the lack of exposure to the sun, the main source of vitamin D synthesis by the body. Vitamin D deficiency promotes fatigue and depression.
Salmon, sardines, mackerel or herring, these fish also have the advantage of being rich in omega 3, essential to the body. You will also find vitamin D in cod liver, veal liver, milk and whole yogurts.
3. Leafy green vegetables
Leafy green vegetables are an excellent source of vitamin B9 (folic acid). Vitamin B9, essential for pregnant women in particular, contributes to the proper functioning of the immune system. A vitamin B9 deficiency can cause a form of anemia, resulting in particular in a feeling of great fatigue.
Renowned for their iron content, spinach is actually rich in magnesium and a source of vitamin B9. Do not hesitate to consume it very regularly during the winter, just like broccoli, Brussels sprouts or even chicory, lamb’s lettuce or arugula.
4. Seafood and black pudding
These foods have the particularity of being very rich in mineral salts and iron, and we know that an iron deficiency is a source of fatigue. Stock up on seafood during the winter, including shrimp, oysters, whelks and winkles.
Black pudding, liver or kidneys have the same virtues as seafood, since they are also very rich in iron.
5. Chocolate and dried fruits
Lack of magnesium can lead to severe fatigue. And good news, chocolate is an excellent source! On condition, however, of favoring dark chocolate with a high cocoa content…
Dried fruits are also very rich in magnesium, so do not hesitate to replace too greasy and too salty appetizer biscuits with almonds or hazelnuts.
6. Goji berries
Coming from Asia, this small red-orange berry has been used in China for centuries to purify the blood, the liver, the kidneys and to ward off fatigue. It is also very rich in vitamins and antioxidants.
Goji berries are mostly used dried, but they can also be eaten fresh or in juice. In case of transient or chronic fatigue, it is advisable to consume about fifteen dried fruits every day, but only on medical advice because of the contraindications for certain categories of people.
This freshwater micro-algae, which generally develops in warm waters (around 37°C), is an excellent anti-fatigue agent, helping the body to replenish mineral reserves. It is marketed as a food supplement, in tablets, powder or flakes, and even as a spread.
Spirulina is not only rich in good quality protein, but also in essential amino acids, iron, chlorophyll, carotenoid pigments (beta-carotene) and phycocyanin, which gives it its bluish color. It also provides group B vitamins, except B12.
8. Pumpkin seeds
Rich in protein (about 20%), magnesium and iron, pumpkin seeds will participate in autumn and winter to fill your deficiencies and help you fight against fatigue and anemia.
Pumpkin seeds are easy to eat: grilled as an aperitif, added to your salads, your yogurts or your homemade granola in the morning, you can also add them to your breads and cakes. Choose them instead plain, shelled and unsalted. A handful per day, about 10 grams, will be enough to bring their benefits to the body.
Recognized for its anti-inflammatory properties, this plant rich in minerals, essential amino acids and vitamins is also particularly recommended for people who are weakened or recovering, thanks to its action to strengthen the immune system.
Marketed in various forms, you can use ginseng in capsules, powder, liquid extract or infusion.
Guarana, this plant from the Amazon rainforest, known for its Guaranine content and whose seeds contain 2 to 7% caffeine, is said to have invigorating properties that are 4 times stronger than coffee. It is especially recommended for temporary fatigue.
Be careful, however, not to neglect persistent fatigue, which should absolutely push you to consult a doctor to determine the cause.