20 fatigue fighting superfoods
If you’re feeling tapped out, tired and sluggish, you probably have many hacks to turn it around, including exercise, time spent outdoors and of course — coffee.
According to Julie Enga, a dietitian at Wellmark Blue Cross and Blue Shield, one of the easiest ways to boost energy levels is good nutrition.
Choose carbs wisely
“All too often, when we feel low on energy, we reach for caffeine, packaged snacks and sweets,” said Enga. “But they often leave us feeling jittery or even more fatigued.”
According to Enga, the key to stable energy levels is complex carbohydrates. “Complex carbs are more difficult to digest. Therefore, it takes longer to raise blood sugar levels,” she added. “You don’t get a spike in blood sugar. It’s more like a steady supply,” added Enga.
“Refined carbs, on the other hand, are easier for the body to break down. This causes a sudden spike and drop in blood sugar, which can zap energy,” according to Enga.
Avoid energy zappers
Refined carbs — added sugars and processed grains — are found in most packaged, processed foods. This includes white flour, rice and bread, along with pastries, pastas, sodas, snacks, sweets and sugary breakfast cereals.
“You want a continuous release of energy throughout the day,” said Enga, “So fuel your diet with foods rich in complex carbs, which include most whole grains, legumes, fruits and vegetables.”
20 fatigue-fighting superfoods
Boost your energy reserves with these nutrient-rich foods:
20 fatigue-fighting superfoods: Boost your energy reserves with these nutrient-rich foods: avocados, almonds, quinoa, berries, chia seeds, dark chocolate, kale, salmon, spinach, beets, oats, green tea, bananas, cinnamon, bell peppers, eggs, chickpeas, walnuts, turmeric, sweet potatoes.
- Avocados are full of healthy fats, fiber and potassium. Slice onto salads or sandwiches or make into a delicious dip. Due to their higher fat content, you may want to limit your intake to half an avocado daily.
- Almonds are high in calcium, vitamin E, protein and fiber. While they're healthy, almonds are also high in fat and calories, so you may consider portioning your snack out before you enjoy it.
- Bananas contain natural sugar and a generous helping of fiber to prevent sugar spikes. Pair it with protein in this almond butter and banana protein smoothie for a filling and nutritious snack.
- Berries are full of antioxidants and fiber. They make a delicious topping on oatmeal, yogurt or cottage cheese or in baked goods, like this berry walnut crumble.
- Chia seeds provide a daily dose of fiber and protein. Make chia pudding (by mixing one part chia seeds and four parts water or milk) to add to yogurt bowls, smoothies and oatmeal, or simply enjoy them as-is.
- Eggs have more nutrients per calorie than most foods, plus six grams of protein. Enjoy one or two per day, poached, boiled, pan-fried or in grab-and-go egg cups.
- Kale has a wide array of antioxidants, vitamins and fiber. Sauté with garlic for a side or add to soups and salads. Or, try it in a green machine smoothie.
- Salmon is one of the most nutrient-dense foods on the planet, with an ample supply of B-vitamins, omega-3 fatty acids and protein. Try the shrimp and avocado taco salad.
- Spinach is low in calories and impressively high in vitamins and protein. Add it to quiches, toss in salads and blend into smoothies.
- Beets are nutrient-dense and full of folate and antioxidants. Roast them and add to salads or prepare as a side dish.
- Oats are one of the best sources of slow-releasing energy to fuel your morning, plus they include B-vitamins and fiber. Stay healthy, even on the busiest day, with these on-the-go oats.
- Green tea has a small amount of caffeine without the jittery side effects, plus a whole host of antioxidants.
- Quinoa is a protein and fiber-packed, nutrient-dense grain. It's great as a breakfast cereal, in main dishes or as a side dish.
- Cinnamon helps regulate blood sugar and is packed with antioxidants. Sprinkle on cereals, dessert, coffee and tea or add to savory stews and curries.
- Bell peppers provide a healthy dose of vitamins A and C, potassium, fiber and iron. Snack on solo slices or toss into scrambles, salads and soups.
- Sweet potatoes are loaded with beta carotene and a rich source of vitamin A. Roast them, bake them, or cut one into wedges, toss with olive oil and throw in the air fryer. Sweet potatoes can also be a great addition to salads.
- Chickpeas, or garbanzo beans, are great sources of fiber and protein, and particularly effective at reducing blood sugar. Try them in this Mediterranean salad.
- Walnuts are high in protein and healthy fats, such as omega-3s. They add a satisfying crunch to salads, oatmeal and trail mix.
- Turmeric is a yellow spice with a warm, earthy flavor. Made from a plant root, it helps balance blood sugar and ease inflammation. It can be used to flavor grains, curries and stews.
- Dark chocolate, as long as it contains 70 percent cocoa or higher, is loaded with nutrients and antioxidants. The more cocoa and less sugar, the more bitter and the more health benefits it has.
Five food-related energy tips
- Hydrate. Dehydration causes poor sleep and fatigue, so keep a bottle of water nearby and drink up.
- Avoid overeating (and undereating). Eating too many or too few calories can lower your energy levels.
- Get protein at each meal. Your body can absorb only so much protein at once, so spread your intake throughout the day, aiming for 25 to 30 grams at each meal.
- Snack smart. Eat a nutritious afternoon or morning snack, such as a handful of almonds or an apple with nut butter, to avoid energy dips.
- Watch the caffeine. The Food and Drug Administration recommends keeping your intake below 400 mg per day (that’s about four or five 8-ounce cups of coffee). Avoid caffeine after 3 p.m.
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