If you are feeling tired, sleepy or lack of energy, have a good look at your diet. The best foods are those which can be easily digested and release energy slowly.
1. Oatmeal - Working long hours can hinder early morning wake ups, for instant energy in that “groggy” early AM wake up; oatmeal can be a quick boost to get you out the door. Oatmeal is a super meal which helps maintain normal blood sugar level. Containing high fiber content, which is very important for cleansing intestinal track. It also provides magnesium, protein and phosphorus. Three key nutrients that directly affect energy levels and can fight emotional fatigue. It is also a source of vitamin B 1 or Thiamine which play important role in cell metabolism.
2. Yogurt - Yogurt is a wonderful source of iodine, calcium, phosphorus, vitamin B 2, vitamin B 12, protein and zinc. Yogurt contains probiotics; Research from the University of Toronto suggests that probiotic supplementation boost level of tryptophan in the brain. Tryptophan helps induce sleep promoting feelings of calm. It also contains live bacteria which may fortify your immune system and helps you to live a longer and healthier life! Eating yogurt is an easy and delicious way to improve your cholesterol profile. However, there are a number of different yogurts out there on the shelves, avoid the ones that have artificial colors or sweeteners.
3. Spinach – You’ve been hearing it since you were a kid, “eat your greens...” Leafy greens like spinach provide more nutrients than any other food. Spinach is an excellent source of vitamin K, vitamin A, magnesium, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6.The mineral iron is important for women, growing children and adolescents. Low level of iron can cause physical and mental fatigue.
4. Nuts and Seeds - Nuts and seeds are very healthy and nutritious. They contain protein, omega3 fats, magnesium, phosphorus, iron, copper, vitamins B1, B2, B5, B6 and tryptophan. Omega-3s not only lower the glycemic index of foods but also helps in maintaining healthy cells. Stay away from the roasted or salted nuts, leaning toward the raw seeds can be a healthier choice for your diet.
5. Beans - Beans are an excellent source of potassium, iron, calcium, magnesium, phosphorus, copper, and thiamine. They are low in fat, high in fiber and provide stable and slow burning energy which can help against fatigue. The percentage of cholesterol and sugar per serving are normally 0%; therefore beans are a great food choice.
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