KOMPAS.com – Your body functions based on what you consume. Providing the best food is the most effective way to get maximum energy.
Some eating habits can also affect fatigue. For example, eating large portions can make your body tired because energy is used to digest the food.
Instead, try eating small portions throughout the day and taking short walks after meals to aid digestion and prevent feeling sluggish.
Also read: Wedang Pokak Recipe, Warm Drink to Overcome Fatigue
Here are 11 foods that can help overcome fatigue:
Non-processed foods
Choosing unprocessed foods can make you feel more energetic for longer.
Processed foods often contain ingredients such as preservatives, additives, sodium, trans fats, and added sugars that provide little nutrition.
Instead, choose whole foods such as fruits, vegetables, lean proteins, low-fat dairy products, nuts, seeds, and whole grains.
Fruit and vegetables
Fruits and vegetables are rich in vitamins, minerals and essential nutrients that help fight fatigue.
illustration of vegetables.It is recommended to consume at least five servings (400 grams) of fruit and vegetables every day, whether in fresh, seasonal or frozen form.
Drinks without caffeine
Caffeinated drinks such as coffee can be consumed in moderation. However, excessive consumption can cause more severe fatigue. For healthy alternatives, choose water, decaffeinated black coffee, or unsweetened tea.
Lean protein
Lean protein helps maintain muscle mass, prevent malnutrition, and reduce inflammation. Examples are chicken, eggs, fatty fish, tofu, and soybeans.
Whole grains and complex carbohydrates
Complex carbohydrates, such as fruits, vegetables and whole grains, provide lasting energy because they are digested more slowly.
Wheat cereal illustration.
Avoid refined carbohydrates such as white bread, cakes and sugary drinks which can cause a rapid decrease in energy.
Nuts
Nuts like almonds, walnuts and cashews are the perfect snack to combat hunger and fatigue. Choose raw, unsalted nuts for maximum benefits.
Water
Even though it doesn’t provide calories, water helps process energy in the body. Make sure to consume 3.7 liters of water per day for men and 2.7 liters for women.
Illustration: Does water contain sugar?
Vitamins and supplements
Vitamin deficiencies can cause fatigue. Consult a medical professional if you think you need supplements.
Banana
Bananas are rich in potassium, fiber, vitamins and carbohydrates which provide natural energy at an affordable price.
Banana illustration. Oats
Oats contain fiber and protein which help prevent fatigue and keep blood sugar levels stable. Choose plain oats like steel-cut or old-fashioned oats, and add healthy toppings like milk, honey, or berries.
Also read: 6 Health Benefits of Consuming Oats and Oatmeal
Grains
Seeds such as chia, pumpkin, sunflower, and flaxseed are good sources of energy. Add these grains to smoothies, salads, or yogurt for added benefits.
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