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These 10 foods will help you fight fatigue by boosting your energy levels

Updated on:19 August 2020, 11:08am IST
If you feel low on energy these days, then try these 10 foods which can boost your energy levels and fight off fatigue.
Dr Lovneet Batra
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Fight fatigue with these nutritionist-recommended foods. Image courtesy: Shutterstock

With a faster pace of life, juggling too many things without losing your balance is a constant struggle. Lack of energy not only hinders your ability to fulfil work commitments, but can also keep you away from enjoying your life with loved ones.

Although, your “to-do list” may seem to constantly expand, there are foods that can support you with enough energy to go through with it. Here are some to start with:

1. Oats
Oats provide a steady supply of energy. They are high in soluble fibre and complex carbohydrates with a decent dose of protein. This combination ensures sustained energy for longer time with constant and slow rate of sugar absorption.

2. Chia seeds
Dehydration can be an underlying cause of exhaustion. For many people, drinking plain water is a strenuous task that requires effort. Chia seeds help with hydration by absorbing 10 times their weight in water. Furthermore, they have the right ratio of good protein, fats, and fibre to give you an energy boost without a crash.

3. Spinach
Spinach is rich in vitamin K and magnesium. It is a great source of folate and iron. Adequate amounts of these vitamins and minerals are essential for energy production.

green juice recipe
You won’t be able to ignore spinach after this. Image courtesy: Shutterstock

4. Watermelon
Dehydration can take a toll on our energy levels. Watermelons are a yummy way to hydrate. They contain 92% water and also consist of vitamin C, vitamin A, and antioxidants that can rejuvenate our body while fighting damage from free radicals. Watermelon houses the amino acid L-citrulline, which may help reduce muscle soreness and makes them s super fruit for fitness enthusiasts.

5. Almonds
Almonds are a great source of high-quality protein, fibre, and healthy monounsaturated fats. They’re packed with B vitamins which help your body convert food into energy, and are rich in magnesium which helps fight muscle fatigue.

6. Bananas
This potassium-packed fruit includes a good amount of fibre, which slows down the release of sugar into the bloodstream, and provides a great source of magnesium and B vitamins that are considered key energising nutrients.

banana
Let’s go bananas. Image courtesy: Shutterstock

7. Egg
Eggs contain high-quality protein and healthy fats, which in combination keep us satiated and offer sustained energy throughout the day. Eggs are a great source of a variety of energy boosting vitamins and minerals, including iron, choline, vitamin D, and vitamin B-12.

8. Dates
Dates are easily digested by the body and provide an instant boost of energy. They’re a great source of calcium, phosphorus, potassium, magnesium, zinc, and iron. Soak five to seven dates in half a cup of water in the night and crush the pulp in the morning. Drink this solution at least two times a week to get rid of fatigue. You can also snack on dates along with a glass of milk to beat fatigue and revitalise yourself.

9. Ashwagandha
This is one of the most popular adaptogenic herbs, which helps to reduce cortisol levels. If you have trouble sleeping, try ashwagandha with milk close to bedtime for rested sleep. It also helps in reducing anxiety and inflammation in the body.

This Ayurvedic herb can go a long way in boosting your health. Image courtesy: Shutterstock

10. Bee pollen
A natural superfood, bee pollen can significantly enhance energy and physical endurance. It’s high in B vitamins, amino acids, and an antioxidant called rutin that’s key in supporting healthy blood vessels, improving circulation, and fighting inflammation.

Dr Lovneet Batra Dr Lovneet Batra

Lovneet Batra is one of Delhi’s most insightful nutritionist and columnist. She holds a BS and MS in Dietetics from Michigan State University and believes in a sustainable, ‘no deprivation’ approach to a meaningful, long-lasting lifestyle makeover. Going beyond fads & myths, she makes nutrition simple and straight. A nutritionist who believes good food and good health are best buddies, she begins her day with a “paneer paratha” for the breakfast because it keeps her happy, full and energized for the rest of the day. For her, nutrition is delicious & doable.