If you are a member of the working class, you definitely know the feeling of hitting the snooze button one too many times, or skipping out on the gym for a few days in a row due to being overly exhausted and feeling fatigued.
When fatigue and exhaustion start to affect your body and mind, you could probably use some help, in the form of an energy boost. That doesn’t mean get an extra shot of espresso in your coffee, or drink a redbull for breakfast.
Turning to caffeine and sugar will only give you a momentary rush, followed by a not so fun crash. If you are in the pursuit of continuous energy, then you will need to find foods that have all the substance your body needs.
Here’s a list of 10 fatigue fighting foods!
Almonds
When it comes to snacking, almonds are a safe bet. Almonds are low in carbs and packed with nutrients, vitamins and minerals. Almonds also contain magnesium, and a magnesium deficiency could be the culprit of low energy metabolism, which makes almonds a great go-to for fighting fatigue. If you’re worried about overdoing it on the calories, just stick to one serving (1oz or about 23 nuts) to keep calories in check.
Bananas
A banana is literally energy-on-the-go! They are an excellent source of B vitamins, fiber, potassium and carbs. All of these work together to provide you with a healthy boost of energy- both physically and mentally. Bananas are also a great pre or post gym snack, as they have the ability to revive energy and promote muscle repair.
Cacao
This dark and multifaceted seed has more iron per serving than meat! Cacao is also a great source of B vitamins, protein, fiber, and zinc. Cacao is known to be a superfood, that also packs the highest source of magnesium- which is a vital mineral that supports energy, fights stress and fatigue. Magnesium also combats sugary carb cravings! Sugary foods mess with your energy levels by creating highs- which subsequently end in lows. Cacao can be eaten the same way cocoa is. Try throwing some into a smoothie or your yogurt.
Hummus
Hummus is an awesome and clean snack that is only made of 4 ingredients: puréed garbanzo beans, sesame-based tahini, olive oil, and lemon juice. Regardless if you choose to eat it with sliced veggies or with whole wheat crackers, it still contributes to a healthy boost in energy. Garbanzo beans provide a healthy dose of fiber and protein- making hummus a great snack to reach for after a long day.
Kale
Skip on the iceberg and romaine lettuce for your salad and reach for healthy and hearty kale! Kale is a leafy green vegetable that is nutrient rich, and contains more iron than spinach! (sorry popeye). Iron is a key component in energy restoration in the body. Kale also contains the amino acid L-tyrosine, which can give you a mental lift, and allow you to stay alert and positive.
Maca Powder
Maca is a golden-colored, caramel flavored powder which is truly a miracle for energy seekers! This powder is derived from a root vegetable in South America and is one of the best sources of plant-based amino acids- which are the building blocks of protein. It’s also an adaptogen ( helps the body naturally adapt to stressors like a busy schedule, demanding job, or illness, for example) allowing your body to battle stress by balancing out hormone levels, and since out of control hormone levels are more than often the culprit for fatigue and stress, maca powder can most definitely come in handy.
Oatmeal
Whole-grain carbohydrates provide a source of fuel that can’t be reckoned with!. Oatmeal, with it’s carbohydrates and fiber makes the perfect breakfast food. Its hefty fiber content is the primary reason it keeps you energized.
Peanut Butter
While peanut butter is high in calories, a little goes a long way in keeping you sustained. Peanut butter is packed with good fats, protein, and fiber that are great for putting off hunger pangs and balancing glucose levels. Keep in mind when shopping for peanut butter, try finding one with no added sugar, salt, or preservatives.
Salmon
It’s universal knowledge that salmon is great for your brain- it’s even been proven to prevent Alzheimer’s. This delicious brain food earned its title due to its hefty levels of omega-3- a fatty acid many Americans are lacking in their diets. Omega-3 has been proven to enhance energy and mood, as well as prevent depression and cardiovascular disease. And not to mention, salmon is packed with 21 grams of protein per serving, which definitely can’t hurt.
Yogurt
With an endless spectrum of flavors to choose from, yogurt is an easy and fun snack! Packed with protein, calcium, and magnesium, yogurt can keep you energized whether it’s early in the day or after a long day at work. Try to choose yogurts that have no added sugar.