What should we eat to relieve body fatigue?| Dr. Maryam Saboktakin – Nutritionist in Tehran

relieve body fatigue Choosing unprocessed foods will help you have energy for longer. On the other hand, processed foods contain preservatives, additives, sodium, trans fat and added sugars. Consuming these substances will absorb less nutrients, including vitamins and minerals needed for effective functioning of the body.

Compounds in processed foods may also cause more inflammation, which will eventually slow down the body and cause fatigue. Try to eliminate packaged or canned foods, sweets, pre-packaged meals and pre-cooked meats from your diet and replace them with the following:

1. types of fruits and vegetables
2. lean proteins
3. Low-fat dairy products
Legumes and beans
4. Nuts and seeds
5. Whole grains

To relieve body fatigue, you can focus on consuming all kinds of fruits and vegetables in the first step.

Clinical studies show that a balanced diet with fiber-rich whole grains, polyphenol-rich vegetables, and foods rich in omega-3 fatty acids significantly improves fatigue symptoms. Therefore, it is recommended to all people who suffer from constant fatigue and feel lethargic most of the time to follow a proper diet. A diet high in green leafy vegetables, fruits, whole grains, and healthy fats such as fish, nuts, and seeds will help reduce feelings of fatigue.

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Oats contain some fiber and even a little protein, which provides the energy needed by the body for a long time and prevents fatigue. In addition, it is very useful for people who experience high and low blood sugar with other processed breakfast cereals. Try plain joe too. You can combine a little milk, a little honey and some berries with oats to enjoy its wonderful taste.

Effective fruits to relieve fatigue

A diet with a lot of fruit consumption helps to reduce the feeling of fatigue. Fruits are an excellent source of natural sugars, vitamins and minerals that help increase energy levels.

Some examples of fruits that may help increase energy include bananas, apples, berries, and oranges. These nutrients also help your body work at peak performance and fight fatigue. Take seriously eating fruits and vegetables in any form and in any season. Despite some claims that frozen fruits and vegetables are not as nutritious as fresh fruits, research shows that they are affordable and very nutritious.

Suitable vegetables to relieve fatigue

Vegetables containing fructose are used to increase energy. They also contain vitamins and minerals that affect the body in different ways and lead to well-being and increase energy and maintain the health of a person's body.

It's not bad to know that green leafy vegetables, especially spinach and kale, can help increase energy and reduce fatigue. In addition, vegetables contain vitamin C, which surprisingly helps fight fatigue.

Consumption of milk and yogurt

Cow's milk, like calcium, which is necessary to maintain teeth and bones, is a natural source of nutrients that play an important role in maintaining body function. Milk also contains vitamins B2 and B12, both of which help reduce fatigue. Drinking milk after exercise helps to improve muscle performance and reduces muscle pain and fatigue.

In addition, dairy products provide several types of B vitamins that will help reduce fatigue. Therefore, it keeps the body's energy level high. It is also a source of calcium and phosphorus, both of which play a big role in increasing energy.

Caffeine to relieve fatigue

Research has shown that caffeine (in doses between 30 and 300 mg) improves attention, alertness, reaction time, and mood, especially when we are tired. An average cup of brewed coffee has about 80 to 100 milligrams of caffeine. Caffeine can suppress fatigue and stimulate the mind and body and give you the energy you need. Caffeine prevents adenosine from working on brain cells and this prevents the feeling of sleepiness.

But over time and with continuous caffeine consumption, the body adapts to its effects. That is, if you consume caffeine regularly, your body produces more adenosine. Therefore, people need more caffeine over time to experience the same feeling of wakefulness and alertness. Note that caffeine improves alertness and performance temporarily and is a short-term countermeasure for fatigue. Also, it is not bad to know that consuming too much caffeine damages the body's health, performance and safety.

These foods can help reduce body fatigue and increase energy. Their combination in the daily diet can have a great positive effect.

fish and seafood

Most types of seafood contain B vitamins such as B3, B6 and B12, which help reduce fatigue. To express this issue, we can give an example that a small can of sardines in oil provides five times our daily need for vitamin B12. Additionally, several shellfish, including brown crab meat, lobster, clams, and cockles, contain iron, which builds red blood cells and carries oxygen throughout the body.

They also play an important role in producing energy and reducing fatigue. Fish in general is an excellent and light source of protein and B vitamins that may give the body sustained energy throughout the day. Cold water fatty fish such as salmon, sardines and tuna also have more omega-3 fatty acids. Omega-3 fatty acids can improve brain function and reduce inflammation in the body; that these factors may be the cause of fatigue in some people.

Eggs and potatoes to relieve fatigue

Eggs are a good source of protein and healthy fats. Unlike foods that make you tired and lazy, eggs can provide more sustainable energy. Eggs are rich in vitamins, including B12, which help maintain energy levels. This food item is an excellent choice among foods that are used to relieve fatigue; Because it not only increases the energy level but also helps the overall health of the body. The abundant protein in eggs causes the release of some neurotransmitters such as serotonin, which causes sleepiness.

Potassium is also an essential mineral that helps with muscle function, nerve signaling, and fluid balance. Fatigue can sometimes be associated with a lack of potassium, which makes potatoes a great choice for their high potassium content, promoting proper muscle function and overall vitality.

Spices and hot foods

Most of the available spices, from curry to red pepper, cloves and cinnamon, are rich in antioxidants and anti-inflammatory substances. Turmeric helps relieve fatigue primarily by creating a peaceful sleep. This spice contains a significant amount of the compound curcumin, which is a powerful anti-inflammatory and helps the body relax by slowing down. Curcumin is also thought to reduce symptoms in conditions such as fibromyalgia and chronic fatigue syndrome.

Capsaicin is also a compound that makes chili peppers hot. It is said that this substance improves mental agility and body performance. Because according to research

To answer the question of what to eat to relieve body fatigue, it should be said that you should try to eat regularly to maintain your energy level throughout the day. Have a healthy diet. Increase the amount of fruits, vegetables, whole grains, low-fat dairy products and lean meat in your diet.

On the other hand, reduce the consumption of high-fat, sugar and salt foods. Do not overeat because large meals drain the body of energy. These were a summary of the things that were mentioned in this article.

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