Download 5.Oatmeal Oats, as a carbohydrate, spends the least

10 Foods That Fight Fatigue
To be in step in the high octane world we currently live in, many of us get our boost by knocking
down a high-sugar chemical cocktail loaded with caffeine. The problem with doing this is that your
energy plummets as quickly as it was introduced, leaving you worse off than you were before. If
you’re not looking for vein-popping, eye-bulging bursts of energy, if a natural alternative appeals
more to your senses, this article is for you.
If you ever feel lethargic or fatigued after you eat, you're eating the wrong foods. It's that simple.
Your body runs off what you feed it, so the best way to get the most out of your food is to make sure
you’re giving yourself the best you can get. We’ve come up with a list of naturally energizing eats
that give you a gradual boost of long-lasting energy.
1. Sweet Potatoes
Sweet potatoes provide a healthy dose of complex carbohydrates, helping to ensure a balanced and
regular source of energy without the blood sugar spikes linked to fatigue and weight gain. They are
also a good source of dietary fiber, which has a gradual, steadying effect on blood sugar. Sweet
potatoes also contain a good level of potassium which helps keep electrolytes balanced and allows
us to stay maximally hydrated. Sweet potatoes are highly packed with calcium, and iron, and are
high in beta carotene, which, together with other essential antioxidants like vitamins A, C and E,
helps with protect cells and muscles recover and regenerate.
2. Chia Seeds
Chia is loaded with a perfectly digestable protein for muscle has a higher percentage of protein than
any other grain. Chia is an excellent food source of high fiber. When eaten with other foods it
creates a physical barrier between carbohydrates and the digestive enzymes that break them down.
This slows the conversion of carbs into sugar encouraging a more steady release of energy by other
food. Chia also contains a high source of omega-3 fatty acids and has twice the potassium of
bananas. Chia seeds are hydrophilic. They absorb and retain 10-12 times their weight in water and
hence are great for hydration retention.
3.Watermelon
With 92 percent water, 8 percent sugar content, and all of 48 calories per cup, watermelons offer a lot more than
we know about.
The amount of Lycopene found in watermelons is even more than that found in tomatoes - making watermelons
nature's best source of Lycopene. This and other powerful antioxidants found in watermelons help preserve the
youth and health of the body.
Watermelon juice also does wonders in boosting energy levels. The presence of B6, B1, magnesium and
potassium in watermelon can give you as much as a 23% boost in energy. Watermelons also contain L-citrulline,
a compound incorporated into many sports drinks. The L-citrulline in natural watermelon juice, however, was
found to be more bioavailable than the drinks enriched with L-citrulline.
Lastly, watermelons also help in regulating blood sugar levels and in maintaining the body's insulin secretion with
the potassium and the magnesium present in it.
4.Yogurt
Yogurt processes more quickly than solid food, making it a great source of quick energy. Also,
because of its high protein content, it stays in the stomach longer than carbohydrates and provides a
steady source of energy. Yogurt is also provides gut-healthy probiotics that aid digestion. The more
efficient your body is in digesting your food, the more energy you will have for other things.
5.Oatmeal
Oats, as a carbohydrate, spends the least amount of time in the stomach, which means you get a
quick boost of energy. Although oatmeal isn't particularly low on the glycemic index, the high dietary
fiber content causes it to release sugar slowly. In fact many medical practitioners and nutritionists
encourage oatmeal consumption because it helps maintain normal blood sugar levels.
Oats helps you feel full longer, preventing overeating throughout the day, which can lead to weight
gain, sluggishness, and fatigue Oatmeal is also perfect food for fighting fatigue because it contains
protein, magnesium, phosphorus, and vitamin b1 all nutrients that help boost energy levels.
6. Beans
Beans are low in fat, high in fiber, and provide a good balance of carbohydrates and protein. As such
they are a concentrated source of stable, gradual-burning energy. They also come loaded with a rich
array of minerals including potassium, magnesium, phosphorus, copper, and iron, all essential to
producing energy. Beans make a terrific replacement for red meat, another rich source of protein
and iron, but beans are lower in calories and are nearly fat-free. They place a lesser burden on the
digestive system than red meat, requiring less effort to be assimilated into the body, leaving you
with more energy.
7. Eggs
Eggs provide a nutrient-dense source of energy. Egg yolks are naturally rich in B-vitamins, which are
responsible for converting food into energy. People with B vitamins deficiency often suffer from
chronic fatigue, mental problems, nervousness, lack of sleep and other problems. Eggs also contain
the amino acid leucine which aids muscle growth and recovery. The protein in eggs gives sustained
energy over a long period of time due to the fact that it doesn't affect the blood sugar or insulin
levels.
8. Nuts and Seeds
Nuts and seeds are nutrient-dense foods packed with high-quality protein and healthy omega-3 fats.
Nuts and seeds generally have decent amounts of manganese, magnesium, phosphorus, iron,
copper, riboflavin, vitamins B1, B2, B5, and B6 and tryptophan. These nutrients are involved in the
production of energy, help fight muscle tiredness, counter emotional fatigue and promote sleep
(which can ease physical weariness).
But what makes nuts and seeds such potent weapons in the war against fatigue is that they're a rich
source of omega-3 fatty acids. These healthy fats not only lower the glycemic index of foods but are
a slow-burning fuel that provides long-lasting energy. Nuts have been found to reduce the risk of
becoming obese and aid in weight loss by slowing digestion, which results in a prolonged feeling of
fullness. This prevents extra snacking that can lead to weight gain, a common contributor to fatigue.
9.Spinach
Despite its extremely low caloric intake, spinach is one of the most iron-dense food sources on earth
and packed with fatigue fighting nutrients like magnesium, potassium and supporting B vitamins.
Iron is used by red blood cells to carry oxygen, a lack of which would lead to both physical and
mental fatigue. The high levels of magnesium and potassium in spinach also help with muscle
weakness, fatigue and hundreds of other enzymatic reactions.
10. Green Tea
Not only is green tea loaded with antioxidants, but when it comes to fighting fatigue, green tea may
even have a leg up on coffee. It has the amino acid theanine, which research has shown improves
cognition, alertness and reaction time more effectively than caffeine alone.