We all know the fatigue that comes over us at work at lunchtime, for example. Most of the time, we then go for drinks that contain as much caffeine as possible to make us feel awake again.
But you don’t necessarily need caffeine to experience this effect. Some of the foods I would like to introduce you to today have the same effect – without any caffeine at all.
Superfoods for fatigue – these foods help you feel awake.
Superfoods have been on everyone’s lips for some time now. They are foods that are natural (e.g. nuts, seeds, fruit and vegetables) and contain an exceptional and above-average amount of vitamins, minerals, proteins, etc.. Superfoods can contain 12 or more different health-promoting nutrients at the same time. Some of these nutrients will help you feel more awake and energized. Here are some Superfoods for fatigue.
Raw cocoa is one of the most impressive foods against fatigue. It increases serotonin levels in the brain, stimulates the release of endorphins and improves blood flow to the brain. This increases concentration and increases the body’s energy level.
In addition, theobromine in raw cocoa acts as a natural stimulator. The high magnesium content regulates metabolic activities and provides all muscles with the necessary energy.
You can mix raw cocoa, for example, as pieces of cocoa into your muesli or just snack in between.
Goji berries combine almost all the nutrients that humans need to live. They have been known and loved in Chinese medicine for several thousand years. However, not only the healing, but also the invigorating powers of the miracle berries cannot be denied.
The vitamin B1 contained in them converts carbohydrates into energy. The numerous antioxidants improve the oxygen and nutrient supply of the brain and betaine improves memory and memory. In addition, studies have shown that after only 14 days of regular consumption, energy increases significantly and fatigue decreases. The polysaccharides in goji berries also increase muscle performance.
Just like raw cocoa, goji berries taste wonderful in muesli or as a snack between meals.
Chia seeds contain a huge amount of different antioxidants, vitamins and other nutrients. Far too many to list here. But the best known and at the same time anti-fatigue substance are the omega-3 fatty acids. Chia seeds have the highest omega-3 occurrence of all (over 18g/ 100g). The body needs this for almost all its metabolic processes, which develop the necessary energy. In addition, the seeds ensure better blood circulation in the brain and an increased serotonin level, which significantly increases performance.
Due to their water-binding properties, Chia seeds can be added almost anywhere, whether in juices, smoothies or muesli. For example, you can just mix them with water or milk and let them stand for a while. And already you have a filling and energizing pudding against fatigue.
Some other superfoods against fatigue with a high omega-3 content include linseed, walnuts and pumpkin seeds. The latter also help against emotional exhaustion, physical fatigue and promote better sleep due to the tryptophan contained in them.
The consumption of algae has long been widespread in Asian countries. In Germany, superfood is gradually becoming more and more popular. The best known edible algae are Spirulina, Chlorella and Nori. They all contain a super mix of vitamins, fibre and healthy fatty acids (e.g. omega-3). In addition, a natural and high vitamin B12 content is special, which is otherwise found almost exclusively in animal products. The colourful mixture of nutrients is very good for your well-being. But the substance that is most effective against fatigue is iodine. Iodine is a very important ingredient for a functioning thyroid gland that controls our energy level. The consumption of algae can therefore help to improve the metabolism through iodine, among other things, and thus have a noticeable effect against fatigue.
You can take algae e.g. in the form of sushi or as powder in smoothies.
The tuber from the Peruvian Andes is mainly consumed as dried powder. With more than 60 different vital substances, Maca has considerably more valuable health ingredients than many other plants. It contains 13-16% proteins and a very high proportion of essential amino acids and omega-3 fatty acids, which support the body in all important metabolic processes. Its vitamins B2, B5, C and niacin make Maca a real power source.
Athletes often use Maca to increase their performance, but also people who work with their heads swear by the mental alertness. The abundance of nutrients and vital substances ensures a high level of vitality, strength and endurance and is therefore a perfect companion for daily energy intake.
Maca powder is ideal for shakes and smoothies due to its pleasantly sweet, caramel taste.
There are of course many more superfoods against fatigue
But the ones I’ve listed here have the highest concentrations of nutrients that make your metabolism glow. So they can make it easier, for example, to limit your coffee consumption. Since these miracle foods are also packed full of all kinds of vitamins, you always do something good for your general health without side effects.
If you take some of these superfoods for fatigue quite regularly, you should notice an increased energy level.
Foods For Better Sleep
If you belong to those who like to have a snack in the evening, then you are not alone. Some of these snacks are unfortunately hard to digest and keep the body busy for too long, they literally make us sleep. Other snacks can promote a healthy sleep and we should reach for them. So your snacker here gives his selection of 10 snacks that are said to make us slumber like a baby.
Bananas can help against insomnia. They contain a high proportion of the amino acid tryptophan, which is said to lighten the mood and have a calming effect. And since this is an essential amino acid that the body cannot produce itself, it must be consumed through food. Additionally bananas contain a lot of muscle relaxing magnesium and potassium.
Obviously you can not only eat avocado for breakfast but it should also be good as an evening snack. Avocados contain a lot of magnesium, which can help to break down the stress hormone cortisol. Cortisol can be responsible for bad sleep.
Porridge or oatmeal in general, with its many vitamins and minerals, is considered particularly healthy and relaxing. As a natural source of melatonin, a hormone that regulates the rhythm of sleep and wakefulness, they can support peaceful sleep. Here, however, make sure that you mix the oat flakes with water and not with milk, as in this recipe here.
Ground nut or peanut butter
Peanuts naturally contain niacin. The B3 vitamin helps the body to produce more serotin, which in turn has a positive effect on our mood. And they have a high percentage of healthy fats, which do not let you sleep hungry.
A classic before going to bed which we all know from our childhood. As a child I always asked for it, because I knew that I could be up a few minutes longer. But warm milk should actually help and promote a healthier sleep. Milk has a high content of tryptophan and the heat has a calming effect which should make us fall asleep better and faster. In addition, the calcium contained in the milk has a positive influence on the production of melatonin.