A monotonous or unbalanced diet increases fatigue. When the body lacks essential nutrients, it draws on its reserves and must make choices. It then gives priority to certain vital functions, such as oxygenation of the brain, to the detriment of others, such as muscular strength. Result: less energy to move or play sports. Eating varied and balanced therefore becomes essential to regain tone and vitality. Here are the anti-fatigue foods to favor at the moment.
- Red meat for iron: to prevent anemia and maintain iron intake, you must ensure you consume enough iron, with a preference for iron of animal origin (beef, black pudding) which is better assimilated.
- Almonds. An organism that lacks magnesium is tired. Also to guard against this eventuality, focus on oilseed fruits such as almonds (but also walnuts, hazelnuts, etc.). Almonds have the advantage of being easy to snack on at any time of the day. Also, always have a handful on hand as a snack.
- Bananas. Also monitor your intestinal flora when you are tired because it is a strategic area which plays an important immune role. “Eat enough probiotics (fermented milks) and prebiotics (plant fibers) to protect it. This will make it more difficult for small infections to reach you. As for prebiotics, we count on bananas, among others,” lists dietitian Béatrice Benavent-Marco.
- Salmon for vitamin D which we lack because of the weak sunlight. “We do not synthesize this vitamin, which is essential for fixing calcium, poorly and fatigue is present,” explains dietician Béatrice Benavent-Marco. “Apart from foods that are enriched with it, such as certain commercial dairy products, we will find it in fish, particularly oily fish like salmon. In addition, the omega 3 in the latter are useful allies in maintaining our morale when the winter blues are looming.”
- Foods rich in vitamin C are also essential to help fight infections that cause fatigue. Where to find them? In citrus fruits of course. We say “yes” to freshly squeezed oranges in the morning or kiwi. FYI, cooking partly destroys nutrients and vitamins so get into the habit of eating your fruits and vegetables preferably raw.
- Slow sugars provide energy to our body. “They are in a way the fuel necessary for the boiler, explains Béatrice Benavent-Marco. We will therefore favor whole grains such as pasta and rice. For example.
- For the same reason that you should eat more starchy foods in winter than in summer, legumes such as lentils (chickpeas or white beans) are preferred against fatigue because they give energy to the body. They are also good sources of protein.
- Eating seafood when you are tired is particularly recommended. Rich in magnesium, they boost morale, energize us and also play a role in the immune system since they contain zinc and selenium. So don’t be left out, especially when the platters arrive on the party tables.
