Fatigue or tiredness, lethargy, etc., can be caused by overexertion, both mental and physical, sleep deprivation, anxiety, depression, illness or overall health condition.
For most people, a busy and stressful lifestyle is the main culprit that drains away our energy. A spell of rest can do you good but if you can make changes in your lifestyle like getting regular exercise, adequate sleep, managing stress and adopting healthy diet, your fitness and mental alertness will be altered in the long run.
Avoid stimulants if you are looking for a quick fix; instead eat healthy, energy giving foods which will raise your energy levels throughout the day.
Beans and lentils
Beans and lentils are low in fat and calories except for soybean, but are rich in protein, carbohydrate, potassium, B vitamin and iron, which will give a burst in energy level.
Water
Dehydration can make you feel sluggish, so drink lots of water as it will keep the body cells hydrated and working at optimum level.
Fruits
Foods contain glucose which is metabolized by the body to produce energy. Eat fruits like grapes, cranberries, banana, apple and citrus fruits as they are high in fructose, fibre, potassium, vitamins which will keep you energized.
Nuts
Nuts are great energy builders, rich in omega 3-fatty acids, protein, iron, riboflavin, calcium and magnesium. Iron and magnesium deficiencies are linked to low energy levels.
Green leafy vegetables
Green leafy veggies contain vitamins and minerals like Folate, Vitamins B, C and K, magnesium and iron which will promote energy throughout the day.
Dark chocolate
Dark chocolate is an excellent source of iron and magnesium. A bar of dark chocolate can give you an extra punch as it also contains caffeine and theobromine.
Whole-grain foods
Whole grain foods supply your body with more protein, fibre, vitamins and minerals than refined grains and will keep you energized for a long time.
Salmon
Salmon has high concentration of omega-3 fatty acids and B vitamins which metabolize food into energy.
Yoghurt
Yogurt contains protein, carbohydrate and magnesium which boost energy levels. It also contains Tyrosine which is an amino acid that turns adrenaline and dopamine into energy.
Eggs
An egg can provide 30% of your daily value of protein as it contains the highest complete form of protein in any food. It is also high in iron and choline, a type of B vitamin which is involved in metabolism.
Compiled by Philaso Kaping
