5 Foods that fight Fatigue

If you ever feel lethargic or fatigued after you eat, you’re eating the wrong foods. It’s that simple. The trick is to choose foods that release energy more slowly and give you a gradual boost of long-lasting energy — and to stay away from high-glycemic foods that deliver an immediate, short-lived boost but leave you feeling sluggish and tired.

1. Oatmeal.  Carbohydrates spend the least amount of time in the stomach, which means you get a quick boost of energy. But unlike processed, sugary cereals, whole oats don’t result in a sugar crash. The high dietary fiber content in oats helps you feel full longer, preventing overeating throughout the day, which can lead to weight gain, sluggishness, and fatigue. Fiber is also crucial to healthy digestion; the soluble fiber in oats feeds the beneficial bacteria in your digestive tract and prevents energy-draining constipation
2. Yogurt also contains probiotics, beneficial bacteria that help maintain a healthy gut ecosystem by protecting against pathogens and helping your body eliminate harmful bacteria. Like fiber, probiotics are a powerful digestive aid. Recent research from the University of Toronto suggests that probiotics can help ease symptoms of chronic fatigue syndrome; in the study, probiotic supplementation appeared to boost levels of the amino acid tryptophan in the brain. Tryptophan is famously known as the component in turkey that makes you sleepy, but it’s also a precursor of serotonin, a neurotransmitter that helps induce sleep and promote feelings of calm and tranquility, helping to combat both physical and emotional fatigue.
3. Spinach.  Spinach is chock-full of nutrients that are essential for battling fatigue and helping our bodies perform at their peak. Not only is spinach one of the most iron-dense food sources on earth, it’s also extremely rich in magnesium and potassium and is an excellent source of energy-supporting B-vitamins.
4. Nuts and seeds.  Nuts and seeds are nutrient-dense foods packed with high-quality protein and healthy omega-3 fats. Depending on the type you choose, you’ll also get decent amounts of manganese; magnesium; phosphorus; iron; copper; riboflavin; vitamins B1, B2, B5, and B6; and tryptophan — all of which are involved in the production of energy.
5. Beans.  Beans have been called a miracle food, and with good reason. Along with the numerous other health benefits they provide, beans are on the front lines when it comes to fighting fatigue. Beans are a concentrated source of stable, slow-burning energy due to their unique nutritional composition: All types are low in fat, high in fiber, and provide a good balance of carbohydrates and protein. Take your pick of beans; they have a low glycemic rating (to help you avoid blood sugar spikes) and are loaded with a rich array of minerals including potassium, magnesium, phosphorus, copper, and iron, all essential to producing energy. Additionally, super-performing beans — especially soybeans — are a good source of tryptophan.  NOTE:  Be very careful with soybeans.  Make sure they are organic and if other than the natural form, the products is non GMO.

For a good source of all the above in whole food supplements go here.

Read more: http://www.care2.com/greenliving/5-foods-that-fight-fatigue-2.html#ixzz1rC6nu8of
Mary Beth Potrykus
www.mamabearproductions.net