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11 foods that fight fatigue and improve performance

Coffee is the most famous ally against fatigue, however, there are many other foods that are important in everyday life and can help you fight fatigue and improve your physical performance. We select foods that, among other things, have this function of cushioning fatigue. Get to know them below. A feeling of weakness, sluggishness, lethargy and fatigue during the day can have different causes. Too much caffeine, lack of sleep, unhealthy eating habits, excessive physical activity, and inactivity are common causes of constant fatigue. But also, psychological problems, such as anxiety, depression, pain and stress, altered intestinal flora and diseases such as liver problems, anemia, cancer, kidney disease, thyroid disease, obesity, Sleep apnea and diabetes are common causes of constant fatigue. Foods to combat fatigue Our body relies on various nutrients to provide cells with sufficient energy. There are several foods that provide the body with more energy. They contain important nutrients, support body functions, and increase mental clarity. 1.lettuce The lettuce is rich in lactucina, which helps reduce feelings of fatigue, and phosphate, an important mineral for depression, mental confusion and fatigue. It can also be used in juices and teas, as well as salads. A good tip to combat insomnia is to prepare a lettuce tea: put a fresh lettuce leaf and some apple peels in a cup of water (boiling) and leave it for a few minutes. Have a cup before bed.

2. Eggs The egg is one of the most complete foods. Rich in B complex vitamins, vitamins A, D and E, iron and zinc, it helps reduce physical and mental fatigue, improves brain function and has antioxidant action. The nutrients in eggs that ensure a good mood are thiamine and niacin (B complex vitamins), folic acid and acetylcholine.
3. Oats It is a food rich in B complex vitamins, it helps improve brain function, improves mood and provides long-lasting energy. In addition, it contains the famous ß-glucan, a type of soluble fiber that reduces the absorption of cholesterol and delays the absorption of sugar.
4. Avocado Avocados are rich in good fats, magnesium and tryptophan, it also helps improve brain function and helps in muscle relaxation.
5. Watermelon Watermelon is 96 percent water, rich in electrolytes, and helps the body dehydrate. Especially on hot summer days, a piece of watermelon refreshes and helps against signs of fatigue. Watermelon is also rich in potassium, vitamin C, lycopene, beta-carotene and iron, which support cellular functions and help very well against constant fatigue.
6. Banana It contains vitamin B6, which produces energy for your body and can give us that boost to start the day.
7. Spinach It helps prevent depression and improves the functioning of the nervous system. It is rich in potassium, magnesium, folic acid, vitamins A, C and E of the B complex, which help stabilize pressure and ensure the proper functioning of the nervous system.
8. Chia and flaxseed In addition to containing omega-3s, these seeds are an excellent source of good fats, they are excellent sources of magnesium, which generate energy for all cells and act on muscle cells, preventing fatigue. Good fats also work to maintain neurons and aid in brain health, which is why they are important in treating depression, attention deficit, and bipolarity. In the case of chia seeds, thanks to its soluble fibers, the nutrients slowly enter the bloodstream, providing more energy throughout the day.
9. Goji berries Goji berries contain many nutrients that help convert food into energy. Vitamin B1 converts carbohydrates into energy, the many antioxidants improve the supply of oxygen and nutrients to brain cells, and betaine improves memory and memory. Just 10 grams of goji berries are enough to energize the body and increase general well-being. Goji berries can be eaten fresh and dried and are a perfect combination for tea.
10. Brown rice Rich in B vitamins, methionine and cystine. Improves mood and provides more energy.
11. Beans It is a source of iron, potassium, zinc, and essential amino acids such as lysine. Great for energizing. Nutrients that help fight fatigue Lack of micronutrients contributes to hyperacidity and, consequently, to a loss of performance. Find out which ones are indicated to improve your performance and combat fatigue. B vitamins The eight vitamins B-B1, B2, B3, B5, B6, B7, B9, and B12 play an important role in keeping our bodies running like well-optimized machines. These essential nutrients help turn food into fuel, allowing us to be energized all day. Tryptophan Together with niacin, vitamin B3 and magnesium, it acts as a precursor to serotonin, a neurotransmitter responsible for the sensation of pleasure and well-being. Therefore, it indirectly influences eating behavior, fatigue and sleep, as well as the stimulation of insulin and growth hormones. Magnesium Foods rich in magnesium are important because this mineral also acts as a muscle relaxant, helping to avoid pain and fatigue. Its deficiency can compromise the contraction of the muscles not only during physical activity, but also in the contraction that surrounds the organs, compromising their functioning. Consultation with a specialist who can assess medical examinations and a visit to a nutritionist is always recommended.

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