Foods to fight fatigue
Tiredness is one of the symptoms which indicates an imbalance of energy which is the product of various factors. Excessive activity, lack of rest, poor physical condition and daily pressures can cause tiredness, but an unbalanced diet can be a key element in not being able to recuperate.
+ Our bodies act as motors and if we lack fuel (a lack of necessary nutrients) we feel tired and can end up getting fatigued or ill. Planning a balanced, nutrient diet rich in carbohydrates, proteins, minerals and vitamins is vital in fighting against extreme exhaustion. Iron rich foods like meat should be staples in your diet. You should also include a sufficient amount of vitamin C, found in fruits and vegetables, which can help to absorb iron and magnesium. A deficiency of magnesium can cause muscular weakness. At the same time it's advised to cut down on caffeine, which is a stimulating substance. Also, it is fundamental to drink enough liquids, at least 6 to 8 glasses of water per day. Calculate 3 to 5 glasses more for each hour of intense physical exercise, because dehydration can cause extreme fatigue.
WHAT YOU CAN'T LACK
Because of their vital functions in providing energy, iron and zinc are the minerals for a diet to fight tiredness.
Essential for any age to maintain health, because it helps to support the break down of proteins, carbohydrates, fats and nucleic acids. It also helps to recharge energy after surgery and in cases of fever, states that tend to bring on cases of severe tiredness and chronic fatigue syndrome. A low level of zinc can aggravate illnesses, cause sleeping disorders, stunted growth, depression and loss of appetite. Found in honey, fresh oysters, ginger, dried fruits, red meats and corn kernels .
Essential mineral for the formation of hemoglobin, that transports oxygen around the body, strengthens the immune system and prevents certain types of anaemia that can cause tiredness. In addition, this mineral intervenes in the production of energy enzymes. It increases the bones’ resistance and helps to develop the intellectual capacity. Present in honey, liver, brewers’ yeast, grains, dried fruits, sardines, spinach, eggs and cauliflower.
You should always consult your doctor before changing your diet.
Honey is a natural sugar, which is different from refined sugar, it provides calories rich in minerals, especially iron and zinc. It also contains vitamins in the complex B group, vitamin C, sodium, calcium, phosphorus, and magnesium. It helps to balance the body, acts as an energizing tonic and at the same time relaxes the nervous and circulatory system. Used for moments of mental and physical exhaustion. The key to honey is in its simple (mono sucrose) sugars, a powerful source of energy that the blood absorbs in its original form.
DOSE AGAINST TIREDNESS
For cases of occasional fatigue and when recuperating from a prolonged illness it is recommended to take at least 4 teaspoons of honey a day, until you feel better. For slight cases of tiredness, take 1 teaspoon in the morning and another at night.
CARING FOR CHILDREN
• Children under one year old shouldn't ingest honey, because their intestinal flora is not stable. It can also increase the risk of allergies.
• For older children it is highly recommended, because it improves appetite and stimulates blood production and vigor. It also improves concentration.
VITAMINS AND MINERALS
The vitamin B group
This vitamin group helps the functioning of the nervous system and the maintenance of mental health and metabolic energy. These vitamins are irreplaceable when recovering from exhaustion or fatigue.
∎ B 1 Water-soluble nutrient that the body does not produce and needs to be incorporated into the diet. Helps to metabolize carbohydrates and improves digestion. Essential for energy, relieving states of tiredness and improving memory. Found in sunflower seeds, beans, wholewheat breads, artichokes, celery, garlic and other vegetables.
∎ B 2 Helps to break down carbohydrates, proteins and fats, converting them into energy, this energy can be lost during periods of excessive tiredness. It also helps to protect the body against anaemia, migraines and cramping. It is found in liver, almonds, dairy products and broccoli.
∎ B 3 The aminoacid tryptophan can be converted inside the human body to vitamin B 3 , and is fundamental to produce energy. It contains enzymes that breakdown carbohydrates. It also regulates sugar in the blood, activates circulation, stimulates the nervous system and acts as an antioxidant. As with other B-complex vitamins it can be found in wholegrain cereals, fish, eggs, dates, peanuts, milk and coffee.
∎ B 4 Acts in the functioning of supra-renal gland, which is activated when you are exhausted or under stress. It helps the body break down carbohydrates and proteins. It is helpful in cases of stress and exhaustion. Good sources of B 5 are dairy products, eggs, peanuts, walnuts, avocado and lentils.
∎ B 6 It is an important vitamin for the immune system. It supports the metabolism, helps to balance hormones and breaks down fats and carbohydrates. It helps to prevent extreme tiredness and muscular cramps. It is found in sunflower seeds, dried fruits, bananas, chicken and coffee.
SESAME AGAINST FATIGUE
The body needs iron to produce the pigment that transports oxygen. Iron is found in the body's red blood cells and is fundamental for the formation of hemoglobin, a protein that transports oxygen. It supports the breathing of the body's cells. Vegetarians who don't consume animal products, rich in iron, can substitute sesame seeds, a source rich in iron and also containing calcium, zinc, foliate and complex B vitamins and vitamin E. You can toast sesame seeds in a pan and add them to meat and fish. This recipe is great for sprinkling over soups, stews and salads.
MEAT: IRON + VITAMIN B
Red meat is essential for iron and vitamin B 12 , which is essential for the formation and maintenance of the nervous system, and helps increase your resistance to fatigue. Other meats, including fish and poultry, and eggs give similar benefits. They are rich in proteins, stimulate the brain and improve the mind's function.
∎ B 12 It's important for avoiding cases of fatigue and for maintaining the health of the nervous system, improving concentration and memory. It helps to prevent anaemia and to keep the body's health balanced. Found in meat-derived foods and some vegetables: liver, oysters, salmon, eggs, cheese, fortified cereals and brewers’ yeast.
Prevents anaemia (because it helps to absorb iron), gastroduodenal ulcers and immune deficiencies. It is an anti-oxidant increasing the production of collagen, which helps to prevent premature aging. An anti-histamine, it is used for cases of allergies. Warning. Excess vitamin C supplements can provoke diarrhea. Found in fruits and vegetables like apricots, lemon, broccoli, green and red peppers, potatoes, currants and guavas.
Promotes well-being, and excites the nerves and muscles. It also helps to relieve anxiety, regulate sleep and heart rhythm. Found in: milk, cheese, yogurt, cider vinegar, sardines, leafy greens and sesame seeds.
A citrus fruit, which is not eaten whole, but used in cooking and for medicinal and aesthetic remedies. Contains energizing components that activate the body's flow of fluids, which is good for cases of tiredness. Contains vitamin C, B 1 and B 2 and minerals such as potassium, calcium, magnesium and phosphorus.
REMEDY FOR TIREDNESS
Juice 1 lemon, take out the seeds and add sugar and water. Drink to fight extreme fatigue, to give you an instant pick-me-up.
Safety. Those who suffer from gastritis or gastric acid should use lemon in moderation.
This is a fermented product derived from apples, which has rejuvenating and curative properties. Helps to keep a healthy level of acids in the body, which tend to plummet when exhausted. Contains calcium, magnesium, sodium, phosphorus, cilium and potassium.
Mix 1 glass of water, 2 spoonfuls of cider vinegar and 1 spoon of honey. Mix together and drink small sips. This beverage is recommended for cases of extreme exhaustion and as a daily energizer for athletes.
Fresh or dried apricots are rich in vitamin C, potassium, fiber, iron and calcium. Dried apricots contain five times more potassium than fresh apricots. It's recommended to eat dried fruits in cases of exhaustion or when exercising. Apricot sauce is recommended when you feel tired, because it contains a high amount of potassium.
ENERGETIC DOSE FOR WOMEN
6 dried apricots provide about 13 percent of the recommended daily amount of iron for women. Eating apricots daily helps to energize your body and prevent anaemia.
Found in the body's cells, it is the most abundant mineral in the body after calcium. It is necessary for the chemical reaction in the body to capture, transfer and store energy, for the formation of the bone structure and for the nervous system and brain functions. A lack of phosphorus can cause weakness, mental confusion, loss of appetite, anaemia and general low resistance to illnesses. Absorption of phosphorus is increased with calcium and vitamin D. Found in honey, white fish, brewers’ yeast, dairy products, cereals, walnuts, figs, mushrooms, onion and cauliflower.
PHOSPHORUS RICH DIET
Any of the following combinations of foods provides the recommended daily dose of phosphorus:
- • Ample portion offish, 2 glasses of skim milk;
- • 1 cup of firm tofu, 1 portion of cheese, 1 ham sandwich;
- • 1 portion of lean red meat, 1 egg, 1 portion of cheese;
- • 1 cup of cooked lentils, 1 spoonful of cottage cheese, 1 spoonful of brewers’ yeast, 1 egg.
ENERGETIC SMOOTHY FOR CHILDREN
Blend in a blender 4 pears and 2 bananas with powdered milk and sugar. Blend for 2 minutes and serve with crushed ice. This refreshing drink is a yummy treat for kids and all ages.
Vital for the cellular function that helps the body to produce energy. Supports the muscular and cardiac functions and transmits nervous impulses. It is recommended for cases of exhaustion. Found in meats, walnuts, milk, maize, sesame seeds, chestnuts, broccoli, almonds and grapes.
Provides an essential nutrients for cellular function helping to produce energy in the body, because it helps to stabilize heart rhythm and blood pressure, remove toxins and regulates activity in the intestines and kidneys. It also influences muscle and nervous activity, helping to keep a healthy balance of fluids. Can easily be lost when sweating during physical activities, it is also used as a diuretic. A lack of potassium can cause excessive fatigue, heart palpitations, confusion and depression. Found in bananas, pears, grapes, apple cider vinegar, salmon and some vegetables.
Carbohydrates found in pears are slowly released in the body, which helps to keep up the body's energy level. It's an ideal food for athletes or if you exercise a lot. Contains high levels of potassium, soluble fiber and beta-carotene. It has been proven that the oligo element called boro improves brain activity.
Grapes are considered one of the best fruits because their components stimulate neurons, increase vital energy and tone the blood. The main nutrient found in grapes is potassium, but they also contain proteins, sodium, magnesium, iron and phosphorus. With therapeutic effects, it is used as a decoction, juice or ground.
Safety. Contain high amounts of sugar. When eaten in excessive amounts can cause feelings of anguish, disillusion and sympthoms of diarrhea. Not recommended for cases of diabetes.
TONIC FOR VITAL ENERGY
Extract grape juice and place over fire until it forms a syrup. Mix with an equal amount of honey, let cool and place in a bottle. Drink 1 tablespoon, mixed with water twice a day.