Foods That Fight Fatigue
Fatigue is a general feel of lack of energy and motivation. This can be physical, mental, or a combination of both. Fatigue is often described by those feeling it as: tired, ehausted, weary, listless, lack of energy or feeling run down.
Fatigue is more common than you might think. Approximately 20% of the people experience fatigue that the feeling of fatigue is intense enough to interfere with their daily life. The most common causes for fatigue, not including medical, are being overweight, eating too many fast foods, not getting enough sleep, and not exercising enough.
So how do we help ourselves? We start with cutting out the fast food, exercising (which will help with your weight), and getting a good night sleep. You won't feel the effects immediately, it will take a while. It will take a lot of effort. But, would you rather do these things or of continue to feel that fatigue or listlessness? Actually I overstated the effort you would have to put into conquering fatigue. It can be quite simple with the right frame of mind.
Keep in mind I am talking about the type of fatigue that we cause ourselves by the mistreatment of our body, not fatigue caused by a medical condition. Eating healthy, getting enough sleep and exercising are the three main ways of getting yourself out of your fatigue funk and back into your active life.
Foods that help fight fatigue
Foods rich in:
- Vitamin B12
Including: liver, kidney, egg yolk, chicken giblets, clams, oysters, mussels, caviar, crab, lobster, beef, lamb, cheese, whole grain breads, potatoes (white and sweet), wheat flour, dried beans, lentils, almonds, nuts, split peas, broccoli, cabbage, spinach, asparagus, brussel sprouts, peaches, and oranges.
- Vitamin C
Including: oranges, guavas, papaya, strawberries, cantalope, watermelon, pineapple, kiwi fruit, cantelope, Acerola cherries, bell peppers, chili peppers, brussel sprouts, mustard greens, turnip greens, chard, kale, cauliflower, tomatoes, and broccoli.
Including: molasses, black beans, spinach, pumpkin seeds, squash seeds, raw broccoli, okra, raw plaintin, tofu, whole grain cereal, whole wheat bread, bran, rockfish, scallops, oysters, halibut, flax, sesame seed, sesame butter, brazil nuts, sunflower seed, almonds, cashews, and peanuts.
Including: red meat, turkey, chicken, chicken liver, ham, veal, clams, oysters, halibut, salmon, perch, tuna, haddock, canned sardines, molasses, lima beans, red kidney beans, chick peas, split peas, baked potato, broccoli, spinach, sweet potatoes, peas, beet greens, green pepper, apricots, prunes, raisins,peaches, and tofu.
- Omega 3 fatty acids
Including: salmon, cod, herring, sardines, sole, pike, perch, flounder, mackerel, halibut, pollock, soy beans, navy beans, kidney beans, winter squash, brussel sprouts, kal, spinach, salad greens,olive oil, pumpkin seeds, flax seed, and walnuts.
- lean protein
Including: eggs, nuts, seeds, black beans, non-fat or low fat milk, yogurt cheese, leentils, navy beans, black beans, kidney beans, soy nuts, chickpeas, tofu, barley, veggie burgers, brussels sprouts, spinach, duck, turkey, chicken, lamb, pork loin, beef liver, and lean beef
- complex carbohydrates
Including: whole grains, oat bran, wheat germ, barley, corn meal, oatmeal, lentils, brown rice, potatoes with skin, sweet potatoes, peas, beans, spinach, zucchini, artichoke, brussel sprouts, bananas, cantalope, and blueberries.
Including: veal, turkey, lamb, chicken, beef, tuna, halibut, sardines, salmon, milk, yogurt, bananas, dried apricots, strawberries, mangos, dates, figs, kiwi fruit, cantalope, honeydew melon, oranges, orange juice, nectarines, prunes, prune juice, pears, raisins, lima beans, avocados, spinach, avocados, tomatoes, cabbage, bell pepper, squash, and potatoes.
Including: romaine lettuce, kale, beets, cabbage, chili peppers, celery, sweet potatoes, carrots, spinach, mustard greens, turnip greens, pumpkin, winter squash, avocado, apricots, grapefruit, cantalope, watermelon, papayas, cherries, mango, peach, cranberries, nectarine, beef liver, grass fed beef, and grass fed lamb.
Foods to avoid when fighting fatigue
- sweetened fruit juices
Shrimp and Grapefuit Salad
- 1 red grapefruit
- 1 tsp Dijon mustard
- 1/2 tsp salt
- 1/4 tsp black pepper
- 2 tbsp extra virgin olive oil
- 1 large head romaine lettuce, shredded
- 1 avocado, pitted and chopped
- 1 lb large shrimp, peeled, deveined, and cooked
- Peel and section grapefruit over a large bowl, letting juice drip into the bowl. Place the grapefruit sections in a small bowl.
- Whisk together the mustard, salt, and pepper with the juice in the large bowl. Whisk in oil.
- Add lettuce, avocado, shrimp, and grapefruit sections. Toss gently to coat well.
|Calories from Fat||144|
|% Daily Value *|
|Fat 16 g||25%|
|Saturated fat 2 g||10%|
|Carbohydrates 15 g||5%|
|Fiber 7 g||28%|
|Protein 31 g||62%|
|Cholesterol 229 mg||76%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
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© 2012 Susan Hazelton