How exhausted are you? Do you feel tired all the time? Fatigue can be caused by many things. A study published in the Preventive Medicine stated that lack of physical activity, poor nutrition and psychological problems may be linked to a higher risk of feeling fatigue.
Having an understanding of the causes of fatigue and how to manage it is crucial.
Did you know that nutrition plays a role in fighting fatigue?
Food provides information to your body that helps your body know how to work. Certain foods can help with fighting fatigue. Let’s take a look.
Here are 5 foods to fight fatigue….
Nuts fight fatigue! They are rich in protein, magnesium and other amazing nutrients. Magnesium is a key electrolyte supporting cellular function. It plays an essential role in converting sugar into energy.
A study published in the Lancet found that patients with chronic fatigue syndrome had low red blood cell magnesium and when treated with magnesium their energy levels improved. The findings show that magnesium may have a part to play in fighting fatigue.
Nuts contains phytic acid which binds to minerals especially zinc and iron and prevents you from absorbing them so it is important to soak nuts for about 18 hours (or overnight) and dry in the oven at low temperature or in a food dehydrator and then roast them slightly before consumption, this will help to eliminate a large portion of phytic acid.
Fish is one of the foods to fight fatigue. It is a good source of protein and several amazing nutrients including vitamin B12. Vitamin B12 improves red blood cell production and red blood cells produce energy.
A study published in the PLOS ONE found that there was a link between vitamin B12 deficiency and fatigue. The study reported that the patients with vitamin B12 deficiency reported more fatigue symptoms than those without it.
3) Goji Berries
Goji berries are one of the foods to fight fatigue. It is packed with vitamins C, dietary fibre and iron.
A study published in the Journal of Alternative & Complementary Medicine found that after patients had taken goji berry juice daily for 14 days, their energy levels and sense of wellbeing had improved tremendously.
Liver is one of the foods to fight fatigue. It is rich in good quality protein and amazing amounts of vitamins and minerals that help to fight fatigue. About 28g of raw liver has about 277% of the recommended daily amount of vitamin B12.
Vitamin B12 supports the methylation cycle and helps to improve energy levels. A study published in the PLoS One journal reported that there was a relationship between vitamin B12 deficiency and increased levels of fatigue.
Eggs are one of the foods to fight fatigue. They are rich in good quality protein and other amazing nutrients including selenium. A deficiency in selenium has been associated with fatigue.
A study published in the Biological Trace Element Research found that there was a link between low selenium and anaemia. Fatigue is often associated with anaemia.
The bottom Line
Your diet is one of the easiest places to start the process of fighting fatigue. Keeping your blood sugar balanced is also key to fighting fatigue. Having protein with every meal will help to keep your blood sugar balanced.
Chen M K (1986) The epidemiology of self-perceived fatigue among adults. Preventive Medicine. 1:74-81 PubMed
Cox I M, Campbell M J, Dawson D (1991) Red blood cell magnesium and chronic fatigue syndrome. The Lancet, 337: 757-760 ScienceDirect
Huijts M, Duits A, Staals J, van Oostenbrugge R J (2012) Association of Vitamin B12 Deficiency with Fatigue and Depression after Lacunar Stroke. PLoS One, 7: e30519
Amagase H, Nance D M (2008) A randomized, double-blind, placebo-controlled, clinical study of the general effects of a standardized Lycium barbarum (Goji) Juice, GoChi. Journal of Alternative & Complementary Medicine, 14: 403-412
Semba R D, Ferrucci L, Cappola A R, Ricks M O, Ray A L, Xue Q, Guralnik J M, Fried L P (2009) Low Serum Selenium Is Associated with Anaemia Among Older Women Living in the Community: The Women’s Health and Aging Studies I and II. Biological Trace Element Research, 112: 97-107