You can’t immediately reach for something sweet or a cup of coffee when you feel tired. See the other nutrients who can contribute for increasing the energy.
- Iron – If you feel tired, you may have an iron deficiency. You have to eat more vegetables, nuts, seeds and lentils.
- Folic acid –The Folic acid can prevent anemia, osteoporosis, can participate in the building of the skin cells and affects to the normal functioning of nerves. The folic acid we can found in red meat, green vegetables and nuts.
- Zinc –The zinc deficiency in the body contributes to reduce immunity. Besides lower energy level, there is reduced appetite, white spots on nails, acne, hair loss and low vision. Zinc is found in pumpkin seeds, nuts, oats, seafood and red meat.
- Complex sugars –When we don’t eat complex sugars, this can also lead to fatigue. Eat foods rich in starch, such as pasta, whole-grain bread and oat products.
- Vitamin B12 –Vitamin B12 is crucial for a healthy nervous system and for the formation of red blood cells. Keep high levels of this vitamin through the consumption of fish, eggs and dairy products.
- Sugar in small quantities –A small quantity of sugar to raise the energy is desirable, but should not be exaggerated. However it is best to stick to nuts, which have all the necessary vitamins to restore energy.
- Caffeine –Too much coffee per day may have the opposite effect. Try to limit the daily amount of coffee and instead of that, decide for a cup of tea or coffee without caffeine.