If you are a member of the working class, you certainly need to fight fatigue. You certainly know the feeling of hitting the snooze button too many times or skipping the gym for the third day in a row due to overtiredness and stress.
When that exhausting tiredness takes over your body and your mind, you need help; and preferably in the form of an energy boost. But that doesn’t mean asking the barista for an extra shot of espresso or grabbing a chocolate bar (despite the tempting commercials). That means your body is crying out for some good nourishing love.
Caffeine and sugar can’t do much to give you a momentary high and then a crash. If you’re looking for continuous energy, you’ll need to find foods with the substance your body needs. We’ve compiled a list of fatigue-fighting foods for every worker!
Foods to Fight Tiredness
This easily accessible snack is literally power to go. Bananas are an excellent source of B vitamins, fiber, potassium and carbohydrates. All of these nutrients work together to provide you with a healthy boost of energy, both physically and mentally. Bananas are also an ideal snack before or after exercise due to their ability to revive energy stores and promote muscle repair. Next time you eat more bananas than you’re going to consume, instead of watching them go bad, try blending them into a refreshing banana and almond milk smoothie.
This dark, multifaceted seed has more iron per serving than the flesh! Not to mention, it’s also a great source of B vitamins, protein, fiber, and zinc. This superfood is also known to be the highest source of magnesium, which is a vital mineral that provides energy and fights stress and fatigue. Magnesium also fights cravings for sugary carbs, which is an added bonus. Sugary foods interfere with energy levels creating spikes, which later lead to crashes. Try adding some cocoa to a smoothie, yogurt or even a protein bar!
With an endless spectrum of flavors to choose from, yogurt is an easy and fun snack! Packed with protein, calcium and magnesium, yogurt can keep you energized whether you’re first in the morning or after a long work shift. If you’re looking for the perfect yogurt to add to your shopping list, try one with no added sugar! And if you’re feeling a little adventurous, try a dairy-free yogurt!
Skip the romaine and grab this green for your next salad mix. This nutrient-dense leafy green is even richer in iron than spinach! Iron is a key component in restoring energy in the body. He cabbage contains the amino acid L-Tyrosine, which can give you a mental boost and allow you to stay alert and positive in a busy day. Whether you’re sautéing some kale for an egg white omelet or making kale and carrot soup for lunch, you’ll definitely give your body the boost it needs to make it through Friday. It is an ideal superfood to fight fatigue.
Hummus is a simple snack consisting of just four ingredients: hummus, sesame-based tahini, olive oil and lemon juice. Whether you choose to eat it with carrot sticks or whole grain crackers, it contributes to a healthy energy boost. Chickpeas provide a healthy dose of fiber and protein, making hummus a great snack to end a long day (and maybe even skip lunch).
Peanut butter is a high-calorie snack that many people mistakenly avoid for fear of its high calorie content. While this nut spread is high in calories, a little bit helps keep you going through the day. Peanut butter is packed with good fats, protein and fiber that are great for curbing hunger and balancing glucose levels. The next time you buy peanut butter, choose one without added sugar, salt, or preservatives.
Whole carbohydrates provide essential fuel! And with all the carbs and fiber, oatmeal is the perfect breakfast to start your day. Its high fiber content is the main reason it keeps you energized. Fiber is important for staving off hunger because it makes food slower to digest, leading to longer satiety.
This golden colored caramel flavored powder is truly a miracle for energy seekers! This powder is derived from a root in South America. O bruise It’s one of the best plant-based sources of amino acids, which are the building blocks of protein! It is also a superadaptogen, which means it helps the body fight stress by balancing hormone levels. As out-of-control hormone levels are often to blame for fatigue and stress, maca powder can definitely come in handy even in the busiest of lives. Try mixing maca into your smoothies, juices, yogurt or in a bowl with plenty of oatmeal.
Almonds are a safe haven in the snack world. This nutrient-dense, low-carb snack is packed with important vitamins and minerals, including magnesium and B vitamins, and speeds up the metabolism of food. Studies also show that magnesium deficiency may be to blame for low energy metabolism, making almonds a great fatigue-fighting tool. If you’re worried about going overboard on the calories, stick to one serving, 1 ounce or about 23 nuts, to keep the calories in check.