Whether a sleepless night or a busy schedule, on certain days it seems you do not have energy at all. Before calling for a cup of coffee or energy drinks, try other healthy strategies to avoid lack of energy due to spring asthenia. The following foods can help you have a high level of energy while helping maintain overall health by their content of nutrients.
How do you remove the spring asthenia with food?
– Pumpkin Seeds. If you feel exhausted after a workout of only 30 minutes, you may have a deficiency of magnesium. In one study, researchers have restricted this mineral in the diet of the subjects (women aged between 47 and 75 years). They found that those with lower values of magnesium in the body need more oxygen during physical activity. To avoid this, include at least 1/4 cup pumpkin seeds in your diet to get a good energy level.
– Whole grains . Carbohydrates found in whole grains are those that fight the asthenia. Although most people are reluctant to include carbohydrates in their diet, the truth is that they are essential for increasing energy levels in the body. To increase your energy levels, choose complex carbohydrates from whole grain crackers or oatmeal in exchange for refined carbohydrates. The body digests complex carbohydrates slowly, maintaining normal blood sugar values and a good spirit. In addition, a bowl of oatmeal is low in calories.
– Nuts. Walnuts are rich in omega 3 fatty acids. Not only are they healthy fats to the body, but counteract fatigue and relieve symptoms of mild depression. Increase the daily intake of Omega 3 with a serving of 1/4 cup nuts (which contain about 190 calories).
– Dark chocolate. If you plan to treat the asthenia with sweets, choose smart. In one study, researchers gave some patients with chronic fatigue syndrome approximately 45 grams of dark chocolate every day for two months. Subjects reported a significant increase in energy. Scientists suggest that polyphenols in dark chocolate encourage the production of serotonin in the brain, chemicals that improve the mood and reduce fatigue.
– Tea. Caffeine in a cup of coffee seems a tastier choice in the morning, but a cup of green tea, for example, contains important ingredients to combat fatigue among which L-theanine. When combined with caffeine, the amino acid improves cognitive function more effectively than mere caffeine. 3 cups of tea can improve alertness, memory and reaction time while reducing fatigue.
– Watermelon. Another possible cause of fatigue can be dehydrating. Watermelon is a rich source of water and electrolytes which help maintain hydration. In addition, this fruit is rich in elements that fight fatigue, such as potassium, vitamin C, lycopene and iron.