Introduction: As the saying goes, "Spring sleepiness, autumn fatigue, and summer naps." In autumn, the dry climate often makes people feel drowsy and lethargic in the afternoon, even after a nap. This is actually a physiological response to the changing seasons. There are many ways to combat autumn fatigue, and diet is one of the simplest. Below, the editor recommends 10 foods that can help alleviate autumn fatigue.
1. Bananas
Every workday afternoon, there is a period of fatigue, and eating a banana at this time is a good choice. Bananas contain substances called alkaloids that can boost spirits; moreover, bananas are a super source of tryptophan and vitamin B6, both of which help the brain produce serotonin, reducing the likelihood of depression.
Bananas are also known as "high-energy foods," rich in carbohydrates, potassium, and other components. Potassium helps maintain normal muscle function and nerve function in the body, but it cannot be stored in the body for long. After intense exercise, the body's potassium levels can drop significantly. Studies have shown that low potassium levels can lead to muscle pain, arrhythmia, and slow reactions, while eating a few bananas can replenish potassium.
Banana Waffles
2. Beans
Beans are not only rich in nutrients like soy protein and minerals, but they also contain vitamin B2, which helps with fat metabolism, prevents fat from accumulating in the blood and liver (causing vascular blockages and fatty liver), and assists in red blood cell production and promotes blood circulation, thereby indirectly boosting metabolism.
At the same time, iron is a major medium for producing energy in the human body, responsible for the important task of transporting oxygen to organs and muscles. Therefore, a lack of iron in the body can lead to anemia, making people feel dizzy and weak. Although pork liver and lean meat are the best sources of iron, regularly eating some red beans, black beans, or soybeans can also supplement iron and effectively improve fatigue and weakness.
Black Bean and Black Sesame Paste
3. Foods Rich in Calcium and Vitamin D
Foods rich in calcium and vitamin D help women calm the irritability caused by menstruation. Consuming 4 servings of dairy products daily can reduce the probability of menstrual discomfort by 40% in women. This is because hormonal changes during menstruation cause women to lose too much calcium and vitamin D, and these two nutrients are crucial for combating stress and depression, as well as for muscle function.
Low-fat or skim milk is the best source of calcium, and dairy products are also an excellent source of vitamin D.
Many women feel tired and sleepy before and during their period. A study has shown that eating more calcium-rich foods, such as skim yogurt, can significantly improve this condition. Drinking 3 small cups of skim yogurt or 2 large glasses of milk daily can alleviate symptoms like abdominal pain, fatigue, and irritability, as calcium helps relieve muscle tension and regulate endocrine functions.
Homemade Old Yogurt
4. Oatmeal
Whole grains and root vegetables like brown rice and oatmeal are not only rich in dietary fiber, which helps increase satiety, replace refined starches like white rice, and stimulate intestinal motility to aid bowel movements, but they are also one of the important food sources for obtaining vitamin B1.
Some have found that a high-fiber breakfast prevents the feeling of being ravenously hungry. Nutritionists explain that fiber slows down digestion, continuously supplying carbohydrates to the bloodstream, allowing the body to receive a steady stream of energy. Oatmeal is a fiber-rich food that releases energy slowly and steadily, keeping blood sugar levels high, so you don't feel hungry quickly and stay energetic. Oatmeal is rich in high-quality carbohydrates, providing stable energy for the brain and muscles. It also contains protein, magnesium, phosphorus, and vitamin B1, which are important nutrients for boosting energy levels. It is recommended to have a bowl of oatmeal for breakfast.
Corn and Oat Milk Dessert
5. Foods Rich in Selenium
Selenium is one of the most important trace elements in the human body and is recognized as an anti-cancer element. Scientists have called it the "king of anti-cancer" among trace elements. Selenium is an essential trace mineral nutrient that the human body cannot synthesize. The total amount of selenium in the human body is 6-20mg. Selenium is found in all tissues, organs, and body fluids, with the highest concentration in the kidneys, and it is very important for improving immunity and preventing cancer.
When selenium is deficient, the body's immune system can easily weaken. More than forty diseases that threaten human health and life are related to selenium deficiency, such as cancer, cardiovascular diseases, liver diseases, cataracts, pancreatic diseases, diabetes, and reproductive system diseases.
If you or your family have many social engagements outside of work, it's best to add more selenium to your regular diet. This can provide an energy boost to a tired body and make you more confident. Although scientists have not yet found the specific reason, it is confirmed that selenium helps the brain balance amino acids that improve mood.
Excellent sources: Foods rich in selenium include garlic, asparagus, mushrooms, sesame seeds, and seafood like shrimp, tuna, and sardines.
Sautéed Shrimp and Asparagus