In the scorching summer, if the causes of fatigue (such as staying up late, overworking from work, exercise, etc.) can be explained, we consider it normal. However, when the cause seems unclear or the body fails to recover even after rest, we become very worried. Poor sleep quality, dietary issues (such as dieting or an unbalanced diet), lack of exercise and oxygen... Correcting these problems is often enough to restore your energy. The following five anti-fatigue foods may boost your energy during your busy workday.
A balanced diet is key
A balanced diet must be diverse to avoid physical weakness caused by malnutrition. The following rules should be followed: one fruit per meal; two servings of vegetables daily (raw or cooked); foods containing starch, but not in excess (bread, pastries, rice, dried vegetables, preferably whole-grain, as they are rich in fiber, vitamins, and minerals); one serving of meat, fish, or egg daily; and finally, dairy products are essential for every meal (such as yogurt, cheese, dairy desserts, etc.).
Supplement sugar and carbohydrates appropriately
As the most basic nutrients, sugar and carbohydrates are the main sources of physical energy. All organs in the body, especially the brain, need to consume sugar daily. 50%—55% of your daily energy intake should come from sugar.
The most beneficial are complex sugars (i.e., "slow-absorbing sugars"), because they are not quickly used up by the body and can provide energy for a long time. The following foods are rich in complex sugars: pastries, rice, bread, dried vegetables... However, there is no need to eat them with every meal; once a day is enough.
Diet expert: Biscuits, an energy source
The main ingredient of biscuits is wheat, and the energy they provide comes from their carbohydrate content. For breakfast, the energy from regular biscuits, butter biscuits, or breakfast-specific biscuits can keep people energetic until lunch. If you add a fruit, an egg, and a glass of milk, it becomes a complete and energy-rich breakfast, ensuring you stay energetic all morning. For afternoon tea, a few biscuits and a drink can keep you working with full enthusiasm until you get off work.
Don't forget vitamin C
The anti-fatigue effects of vitamin C are well-known. In addition, it helps boost the immune system (resisting viral infections).
Kiwifruit, citrus fruits (such as oranges, lemons, grapefruit), red fruits (such as strawberries, raspberries), and brightly colored vegetables (such as cabbage, tomatoes, bell peppers, etc.) are all rich in vitamin C.
Diet expert: Fruits, a source of vitamins
The brain needs a variety of vitamins and minerals to function properly. B vitamins and vitamin C are particularly important for maintaining human intellectual and physical strength. Folic acid is an indispensable vitamin for human growth, development, and nervous system function, and it helps improve learning and memory. Green leafy vegetables (such as lettuce, endive, spinach), melons, and strawberries have the highest content of folic acid. Vitamin C helps maintain effective cognitive activities (memory and learning). Vegetables and fruits rich in vitamin C include guava, parsley, sweet peppers, kiwi, strawberries, and oranges. Therefore, it is recommended to eat 1–2 fruits and 500 grams of vegetables daily.
Iron absorption cannot be ignored
Many women do not like red meat (beef, lamb, etc.), however, the iron in red meat is a basic component of red blood cells and ensures oxygen supply to all organs of the body. Iron deficiency leads to anemia, which manifests as extreme fatigue.
The best sources of iron are blood sausage, liver, red meat, squab, mussels, etc.
Diet expert: Dried fruits, an energy supplement
After physical activities (hiking, playing tennis, etc.) and mental exertion, chewing some dried fruits or dried fruit can quickly replenish energy. Therefore, it is a good idea to always keep some dried apricots, almonds, or hazelnuts in your bag for emergencies.
Milk is important
It is best to consume at least one dairy product with every meal. Milk provides rich calcium, which is an important element for strong bones.
When you have insomnia, drink a glass of warm milk: its tryptophan can promote the formation of 5-hydroxytryptamine, a substance that helps the brain regulate sleep.
Diet expert: Dairy products, a necessity for the body
Dairy products can provide you with protein, vitamins, and calcium without being too high in fat. In addition, when you have insomnia, drinking a glass of warm milk half an hour before bed every night can help you sleep better.
Regular hydration is essential
Water is very important for maintaining the body's internal balance. It transports nutrients, minerals, and vitamins, promotes internal exchange, and ensures the excretion of waste from the body...
All symptoms of dehydration (not just during the hot summer), manifest as weakened physical strength, decreased physical recovery ability, and thus increased fatigue. Therefore, it is necessary to drink at least 1.5 liters of water daily, in small and frequent amounts, and not wait until you are thirsty to drink.
Diet expert: Beverages, choose wisely
Drinking mineral water in moderation is very effective for supplementing minerals. Mineral water contains more or less mineral salts (varying amounts of calcium, sodium, and magnesium), so it can meet our daily nutritional needs. Magnesium helps regulate the body's metabolic processes, calcium supplements the deficiency from dairy products, and sodium prevents dehydration.