Beware of fatigue caused by a lack of these nutrients.

Why do you often feel tired? You lack these nutrients

Many people claim they get enough rest and have a nutritious diet, but why do they always feel tired? In response to this phenomenon, experts say that this fatigue is due to a lack of certain nutrients. Once these nutrients are missing, it's easy to feel tired, and over time, it can completely drain your health.

First, drink enough water or iced tea every day to help your body better absorb nutrients. Especially when you're fatigued, iced tea is the best choice. If you must drink hot tea or coffee, limit it to no more than three cups, and it's better to consume them before 12 noon. This way, caffeine won't interfere with the body's absorption of minerals like iron and calcium.

It's also important to eat enough whole grains and protein every day, as a lack of either can cause physical fatigue. Chicken, fish, and eggs are important sources of protein. Whole grain foods (you can keep a pack of whole-grain crackers in the office) are rich in minerals and vitamins, such as magnesium and B vitamins, which can boost your energy.

Whole Wheat Steamed Buns

If poor sleep is also a reason for fatigue, then you should have dinner early. For example, around 6:30 p.m., to give your intestines more time to digest. Also, after noon, you should drink less caffeinated beverages like Coca-Cola and coffee.

In addition, you can try to avoid alcohol for several weeks at night. Because alcohol can dehydrate the body and interfere with blood sugar levels, affecting sleep. However, eating too little and having a growling stomach can also lead to poor sleep. So if you're very hungry, you can have a small snack before bed. But try to choose foods that are easily absorbed and help with sleep, such as milk rich in protein and lactose. Bananas and digestive crackers are also good choices.

To prevent fatigue syndrome, it's most important to eat more alkaline foods and foods rich in vitamin C and B vitamins in your diet. So when we feel tired, why not have a "small snack"? It can ensure a balanced diet and eliminate fatigue, so why not?

Energy-supplying foods: Cookies, Chocolate

The main component of cookies is wheat, and the energy it provides comes from its carbohydrate content. For afternoon tea, eating a few cookies and chocolate with a drink can keep you full of work enthusiasm until the end of the workday.

Excellent energy supplements: Dried fruits

After physical and mental activities, we often feel very tired. At this time, you can chew some dried fruits like peanuts, almonds, cashews, and walnuts in your mouth, which have a magical effect on recovering physical energy because they are rich in protein, vitamin B, vitamin E, calcium, iron, and plant-based fats, but contain no cholesterol.

Jujube Cookies

Choice of foods to consume: Beverages

Caffeinated beverages like tea and coffee can increase the frequency and depth of human breathing, promote adrenal secretion, and excite the nervous system, thus enhancing the ability to resist fatigue.

Foods that provide vitamins: Fruits, Vegetables

Fatigue is caused by an acidic environment. Eating more alkaline foods like fruits and vegetables can neutralize the acidic environment, reduce the acidity of the blood and muscles, increase tolerance, and eliminate fatigue. Vitamin C helps to maintain the effective functioning of cognitive activities (memory and learning). Vegetables and fruits rich in vitamin C include pomegranates, parsley, sweet peppers, kiwis, strawberries, and oranges.

High-protein foods to supplement: Legumes, Meats

Appropriately consuming high-protein foods such as tofu, pork, beef, mutton, poultry, and fish can replenish the calories lost in the body in a timely manner. Because excessive calorie consumption can also cause fatigue, replenishing calories in time can quickly eliminate the feeling of fatigue.