Best fruits for weakness. Weakness problems are common as we grow old and our immunity system weakens due to exposure to various stresses and tension. It also happens when we get sick, Bananas, oranges, apples and mangoes are best fruits for weakness. These fruits are rich in vitamin C that is a nutrient which strengthens the body and reduces the danger of heart diseases.
What are the best foods to eat for energy?
All food provides the body with energy, but this energy can vary greatly. Some foods, such as sugars and refined carbs, give the body a quick jolt of energy. However, more often, the body needs more sustainable energy from ingredients such as fruits, grains, and legumes.
The list we give here focuses on foods and drinks that provide more stable energy throughout the day.
Fruits
The following fruits may help boost energy:
1. Bananas
Bananas may be the best quick snack for sustained energy. While bananas are a good natural source of sugar, they are also rich in fibers that help slow the digestion of that sugar. Bananas contain helpful nutrients that make the body feel full of energy.
A study in the journal PLoS OneTrusted Source notes that eating a banana before a long bicycle ride helps performance and endurance just as much as a carbohydrate drink. While most people are not cycling each day, bananas may still provide energy.
2. Avocados
Avocados are a well-rounded fruit in terms of health values and nutrients.
As a study in Critical Reviews in Food Science and NutritionTrusted Source notes, they contain nutrients, protein, and fiber that may help sustain energy levels throughout the day.
They also contain good fats that may increase energy levels, and make fat-soluble nutrients more available in the body.
3. Goji Berries
Goji berries are small, reddish berries containing many nutrients and important anti-aging and antioxidant properties, as a review in Drug Design, Development and TherapyTrusted Source notes. The specific antioxidants have many possible benefits, including giving the body more energy.
Dried goji berries make a great addition to a trail mix, and many people add a few to a water bottle to drink throughout the day.
4. Apples
Apples may be another simple snack to give the body lasting energy. Along with fiber and nutrients, a study in the journal Horticulture ResearchTrusted Source notes that apples are high in antioxidants called flavonoids, which may help fight against oxidative stress and inflammation in the body.
5. Strawberries
As a study in the Journal of Agricultural and Food ChemistryTrusted Source notes, strawberries are a good source of minerals, vitamin C, and folates. They also contain phenols, which are essential antioxidants that may help the body create energy at the cellular level.
People can add strawberries to many dishes, and a handful may also be an easy snack to add to a diet.
6. Oranges
Most people enjoy oranges for their taste, which comes from the antioxidant vitamin C. Vitamin C may help reduce oxidative stress in the body and prevent fatigue.
A study in the journal AntioxidantsTrusted Source notes that young adult male students who have higher levels of vitamin C may also have better mood and may be less likely to experience confusion, anger, or depression.
7. Dark berries
Berries, including blueberries, raspberries, and blackberries, may be a good energy boosting food when the body is craving something sweet.
Dark berries tend to be higher in natural antioxidants than lighter-colored ones, which may reduce inflammation and fatigue in the body. They also tend to have less sugar than sweeter fruits, while still satisfying a craving for a sweet taste.
Animal products
The following animal products may help boost energy:
8. Fatty fish
Fish, in general, is an excellent and light source of protein and B vitamins that may give the body sustained energy throughout the day.
Fatty cold-water fish, such as salmon, sardines, and tuna, tend to be higher in omega-3 fatty acids.
As a study in the journal NutrientsTrusted Source notes, omega-3 fatty acids may improve brain function and reduce inflammation in the body, which may be a cause of fatigue in some people.
9. Beef liver
Beef liver may be one of the best meat sources for vitamin B-12, which keeps the body feeling full of energy.
While many cuts of meat contain vitamin B-12, the difference is that beef liver has a large amount. According to the United States Department of Agriculture (USDA), a 3-ounce cut of beef flank steak contains about 1.5 micrograms (mcg)Trusted Source of vitamin B-12.
The same cut of beef liver contains 60 mcgTrusted Source of vitamin B-12, according to the USDA.
10. Yogurt
Yogurt may also be a source of energyTrusted Source. As the USDA show, natural yogurt is rich in protein, fats, and simple carbohydrates, which provide energy to the body.
Yogurt is also very easy to eat on the go, which makes it a great alternative to vending machine food.
11. Eggs
Eggs provide the body with plenty of protein and nutrients for sustainable energy. As the USDA note, one large hard-boiled egg contains about 6 grams (g)Trusted Source of protein and 5 g of fatTrusted Source, as well as vitamins and minerals to help keep the body energized and feeling full for longer than other snacks.
Foods That Beat Fatigue
Your body runs off what you feed it. The best way to get the most energy from your food is to make sure you’re giving yourself the best food possible.
Besides what you eat, when you eat can also impact your energy. Did you ever notice how you feel sluggish after a big lunch or dinner? That’s because your body is using its energy to digest that big meal instead of powering the rest of your body.
The easiest way to avoid the post-meal coma is to eat several smaller-portioned meals throughout the day. This will keep your body fueled regularly and may even help you lose weight.
1. Unprocessed foods
While a cheeseburger and fries might be comforting while you’re eating it, it’s nutritional value is low. Processed foods, such as some packaged or canned foods, candy, boxed meals, and precooked meats are typically full of preservatives, additives, sodium, trans fat, and artificial ingredients that may slow you down.
2. Fresh, seasonal fruits and vegetables
The fresher your food is, the more nutrients it will contain. Unlike processed foods that may be stripped of nutrients for a longer shelf life, fresh foods typically contain higher nutrients. Eating in-season fruits and vegetables means they ripened naturally.
3. Non-caffeinated beverages
Caffeine is OK in moderation, and it has been shown to have some health benefits. Although it provides a short-term boost, it doesn’t actually provide the body with energy.
The first sips may give you a jolt, but if you’re not providing your body with good nutrition and balanced meals and snacks, you’ll eventually feel run down.
If you must have your fix, opt for black coffee or unsweetened tea. Sodas and energy drinks can be full of refined sugar and artificial ingredients that can cause you to crash, and lead to other health issues if overconsuming.
4. Lean proteins
Red meats marbled in fat adds saturated fat to your diet. Leaner meats, like chicken, turkey, and fish, still provide quality protein, but contain less saturated fat. Fish high in omega-3 fatty acids, like salmon and tuna, can add beneficial, heart healthy fats.
5. Whole grains and complex carbs
Just like processed foods, refined carbohydrates like sugars and white flour add little nutrition. Choosing whole grain foods and complex carbohydrates ensures that your body gets the full benefits of the hull of the grain that adds fiber to your diet.
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6. Nuts and seeds
Nuts and seeds are some of the best foods to beat fatigue and fight hunger. Getting a variety of nuts and seeds in your diet can provide healthy nutrients and energy.
Try almonds, Brazil nuts, cashews, hazelnuts, pecans, walnuts, sunflower seeds, and pumpkin seeds. Eating raw, unsalted versions is recommended. And they’re the perfect midafternoon snack.
Instant Energy Providing Foods To Beat Weakness
Some types of food can provide you with quick energy to tackle weakness in body. Here are some food categories you must try for instant results.
We need to perform different activities throughout the day for which we need proper diet. Diet provides us with relevant energy in order to enhance performance and get fuel. However the food you eat needs to have nutrients that aid the body in proper growth. If you ever feel weak or sluggish after having food, then it could be because of digestive problems. Big meals does not ensure proper nutrition, weakness and fatigue can happen at any movement if diet is not according to the required needs. Today we will discuss about foods that can provide you with instant energy to tackle weakness and fatigue. We spoke to Ms. Shilpa Singh, Clinical Nutritionist, Fatima Hospital, Lucknow to know about types of food that can provide instant energy.
Instant Energy Providing Foods to Tackle Weakness
1. Unprocessed Food
You may love a cheese burst pizza but it cannot really help you provide energy to tackle weakness. Cheese pizza, burger, fries and candies are very low in nutritional value that does not fulfil body’s needs. Canned foods, candy, boxed meals, and precooked meats can actually be high in preservatives, additives, sodium or trans fat that can slow down. You need to have more unprocessed foods that can boost your metabolism and tackle your weakness in muscles.
2. Eat more fresh fruits seasonal fruits and vegetables
The fresh fruits consists a lot of vitamins and minerals that are very beneficial for your health. Muscle weakness and fatigue can be treated with the help of vitamin B12. Seasoned fruits and vegetables have good amount of antioxidants in them that can reduce inflammation that could have led to weakness in the body. Fresh fruits and vegetables are also higher in water content that can cure dehydration if that has occurred as the major problem. Processed foods that are available in market are stripped away of most nutrients for longer shelf life hence you need to have higher nutrients from naturally ripened vegetables.
3. Have Non-Caffeinated Beverages
Caffeine is does give you a boost in performance but it does help your muscles and improves fatigue. Therefore do not have caffeinated products and drinks that can cause fatigue in body. Caffeine does not have adequate nutrients that can keep your body balanced; in fact it may lead the person to dehydration if the person has not sufficient amounts of nutrients. Opt for unsweetened tea and black coffee instead in order to counter weakness in the body.
4. Lean Proteins in diet
Lean proteins are actually important part of your diet. Leaner meats that have chicken, fish or turkey in your diet do not have sufficient protein that can boost your energy. Weakness or fatigue can be countered with the help of omega 3 fatty acids present in the sea food including fish and nuts. Lean proteins are healthy for your heart, and thus you need to include them in your diet in order to boost health. Muscle weakness that happens because of protein deficiency or protein loss can be fulfilled with help of leaner protein meats.
5. Whole grains and complex carbs to boost metabolism
Just like processed foods, you also need to exclude refined carbs from your diet. They are responsible to cause muscle weakness and problems related to fatigue. Eating whole grains and complex carbs actually aid your digestive system, boost metabolism and provides quick energy to your body. It makes your nutrients in blood richer that improves weakness and provides person with relevant fibre in the diet.
6. Eat nuts and seeds for instant energy
Nuts and seeds have rich amount of antioxidants that can act like a booster in order to provide energy to the body. Nuts are low in calories and get digested very easily which can improve your health status. Muscle weakness or fatigue condition can be improved through indulging in consuming more nuts and seeds.
People trying to lose weight often have nuts and seeds such as walnuts, pumpkin seeds, sunflower seeds, cashews, almonds and hazelnuts in order to maintain energy levels in the body. Nuts and seeds are superfoods that can beat weakness in your body and provide good health to your system.
Eat These 10 Foods To Fight Fatigue!
Are We Making the Right Choices in Foods to Fight Fatigue?
The moment we feel low on energy or tired, we turn to caffeinated drinks or energy bars to perk up ourselves. A cup of coffee, a can of energy drink, a granola bar or some sugary snack looks so appealing when we are tired. But do these choices help? Doctors and nutritionists believe that they may provide initial energy high but soon the levels plummet, and we end up feeling more tired than before.
You are what you eat. So, if you want to be healthy, you will have to ditch the more popular snacking options and make intelligent food choices.
Before we check out foods to fight fatigue, let’s understand some of the most common causes of this condition:
Most Common Causes of Fatigue
Everyone is different and each person’s body may react differently to different factors. But over the years scientists have analysed the data to find out some of the most common reasons why we feel fatigued. If you don’t spot anything on this list that matches your life, don’t worry. There may be an easily explainable cause for your fatigue that we have not covered here:
- Allergies, particularly allergic rhinitis may lead to a host of physiological issues like a watery nose coupled with regular sneezing, as well as watery eyes. This condition as well as other allergies may lead to your body expending large amounts of energy during the allergic reaction which can cause chronic fatigue.
- Anaemia is a condition in which your body does not produce enough red blood cells, which can lead to several medical issues including dizziness and fatigue. It can be caused by a variety of reasons from medications and bleeding, and commonly due to dietary deficiencies. Diets low in iron, vitamin B12 and folic acid can lead to anaemia.
- Mental health issues like depression, stress and anxiety may also contribute to feelings of fatigue. These conditions also make it harder to stay motivated and physically active.
- Infections from bacteria and viruses can also lead to fatigue, either during the infection stage when the body is fighting off the invader or during the recovery phase when your body is trying to get back to normal. These processes take up a lot of resources which may lead to chronic fatigue despite getting enough sleep.
- An underactive thyroid results in fewer amounts of T3 and T4 hormones being produced. These hormones are intricately connected with many bodily functions like heart rate, body weight, core body temperature, muscle control and even breathing. Low levels of thyroid hormones can result in a cascading effect on your body’s metabolism which can lead to fatigue, among other symptoms.
- Other conditions like heart disease, rheumatoid arthritis, sleep disorders and cancer or cancer treatments are also associated with fatigue and general tiredness. In most of these cases, there are ways to treat or manage fatigue, but you will need to follow your doctor’s instructions for the best results.
Now let’s check out a list of 12 foods to fight fatigue that may help our bodies get back to feeling energised again:
Before we check out foods to fight fatigue, let’s understand some of the most common causes of this condition:
Most Common Causes of Fatigue
Everyone is different and each person’s body may react differently to different factors. But over the years scientists have analysed the data to find out some of the most common reasons why we feel fatigued. If you don’t spot anything on this list that matches your life, don’t worry. There may be an easily explainable cause for your fatigue that we have not covered here:
- Allergies, particularly allergic rhinitis may lead to a host of physiological issues like a watery nose coupled with regular sneezing, as well as watery eyes. This condition as well as other allergies may lead to your body expending large amounts of energy during the allergic reaction which can cause chronic fatigue.
- Anaemia is a condition in which your body does not produce enough red blood cells, which can lead to several medical issues including dizziness and fatigue. It can be caused by a variety of reasons from medications, bleeding, as commonly due to dietary deficiencies. Diets low in iron, vitamin B12 and folic acid can lead to anaemia.
- Mental health issues like depression, stress and anxiety may also contribute to feelings of fatigue. These conditions also make it harder to stay motivated and physically active.
- Infections from bacteria and viruses can also lead to fatigue, either during the infection stage when the body is fighting off the invader or during the recovery phase when your body is trying to get back to normal. These processes take up a lot of resources which may lead to chronic fatigue despite getting enough sleep.
- An underactive thyroid results in fewer amounts of T3 and T4 hormones being produced. These hormones are intricately connected with many bodily functions like heart rate, body weight, core body temperature, muscle control and even breathing. Low levels of thyroid hormones can result in a cascading effect on your body’s metabolism which can lead to fatigue, among other symptoms.
- Other conditions like heart disease, rheumatoid arthritis, sleep disorders and cancer or cancer treatments are also associated with fatigue and general tiredness. In most of these cases, there are ways to treat or manage fatigue, but you will need to follow your doctor’s instructions for the best results.
Now let’s check out a list of 12 foods to fight fatigue that may help our bodies get back to feeling energised again:
Foods to Fight Fatigue
1. Fresh Fruits and Vegetables
Don’t underestimate the power of a bowl of salad or a serving of fruits. Fresh fruits and vegetables are full of vital nutrients that help to keep the metabolism going and improve energy levels. The fresher the fruit or vegetable, the better it is for your health. Also, the energy provided is at a more consistent rate, and this helps the body to cope better with demanding mental and physical work. They are ideal foods that prevent fatigue and depression.
2. Unprocessed Food
Burgers, pasta, French fries, boxed meals, ready-to-eat snacks, and other such items may seem like enticing options when low on energy, but they are bad for health and provide no nutrition to the body. Instead, they cause sharp spikes and dips in sugar levels leading you to feel a burst of energy and then feeling thoroughly washed out. Choose unprocessed food options like whole grains, brown bread sandwiches or a glass of milk, which are better food options that prevent fatigue.
3. Hydrate with Non-Caffeinated Drinks
A cup or two of coffee daily is alright, but when coffee becomes the go-to drink to get by every hour, then it is harmful to health. You could instead choose fresh fruit juices, milkshakes, green tea or smoothies to help tide over low energy levels. They make nutritious options for foods that prevent fatigue.
4. Whole Grains and Complex Carbohydrates
Most of us skip breakfast for a little bit of extra sleep or choose unhealthy options like bagels, doughnuts, or high-calorie snacks for sustenance. To have stable energy levels throughout the day, decide to eat an oatmeal breakfast or have whole grain options like whole-wheat pancakes, multigrain sandwiches or quinoa. These have a high amount of good quality carbohydrates that provide fuel to our brains and muscles, so they work efficiently and make great foods to fight fatigue.
5. Nuts
If you are feeling tired between meals, the best snacking options are nuts and seeds like almonds, walnuts, Chia seeds, flax seeds, and pistachios. You could also go for sunflower seeds, Brazilian nuts, hazelnuts, pecans or pumpkin seeds as well. All of these make for healthy foods that fight fatigue. They provide essential nutrients, fibre and a boost of energy to the tired body. Chia seeds have earned the reputation of being a ‘runner’s food’ as they help in improving endurance and enhance physical performance. Most nuts are rich in magnesium, potassium and other vital nutrients like omega-3 fatty acids that are potent antioxidants. These are the perfect fatigue-fighting foods.