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Foods that Fight Fatigue

You need certain nutrients to feel healthy and energized. That's not because they're stimulants, like caffeine, but because your body uses them to produce energy at the cellular level. That's what really fuels you rather than just speeding things up artificially for a little while. Some of the best energy- producing nutrients are:

  • ● B Vitamins

  • ● Carnitine

  • ● Creatine

  • ● Iron

  • ● Magnesium

  • ● Protein

  • ● Potassium

  • ● CoQ10 Protein: Animal-Based + Fish & Seafood Meat, fish, eggs, and dairy are all good sources of protein. Different foods contain different mixes of other energy-producing nutrients, though.All of the foods in this category contain protein. Here are some of the other nutrients you can get from meat: Beef (red meat): CoQ10, iron, carnitine, B vitamins, magnesium, creatine (in lean cuts) Pork: CoQ10, iron, magnesium, potassium Poultry (white meat): CoQ10, carnitine, B vitamins, magnesium Halibut: magnesium, potassium Herring: CoQ10, creatine Mackerel: CoQ10

Protein: Non-Animal-Based If your diet doesn't include a lot of meat or other animal products, you may need to increase your intake of plant-based proteins in order to avoid fatigue. Sources of protein that don't come from animals include nuts, seeds, and beans. They're especially important for vegetarians and vegans, as well as people who are on other diets that limit how much meat they can eat. Almonds: iron, magnesium, potassium Amaranth (a grain-like seed): B vitamins, magnesium, potassium, protein Cashews: magnesium, potassium Chia seeds: magnesium, potassium Peanuts: CoQ10, magnesium Fruits: Fruit can be an excellent source of vitamins and minerals, including those that help your body produce energy. Fresh, whole fruit is best, since it can lose vital nutrients as it gets older or as it's dried. Apples: CoQ10, magnesium Bananas: magnesium, potassium Blueberries: magnesium, potassium Strawberries: CoQ10, magnesium, potassium Vegetables: Vegetables contain multiple energy-producing nutrients, and some will even give you a little bit of protein (although not nearly as much as sources like meat, eggs, dairy, nuts, and beans). Asparagus: magnesium, potassium, protein Avocados: potassium, magnesium, protein Broccoli: CoQ10, magnesium, potassium, protein Carrot: magnesium, potassium Cauliflower: CoQ10, magnesium, potassium Spinach: iron, magnesium, potassium, protein Grains: Grains are a source of carbohydrates for quick energy as well as some nutrients for sustained energy. Some good choices are: Brown Rice: iron, magnesium, potassium, protein Oatmeal: iron, magnesium, potassium, protein Whole wheat: iron, magnesium, potassium, protein White rice: iron, magnesium, potassium, protein When choosing foods, you're probably interested in more than just how much energy it can give you. Certainly, there's a lot more to nutritional profiles than the vitamins and minerals discussed here.

However, knowing these foods and what they contain can help you make smart choices about your diet. Eating for more energy may help you avoid reaching for unhealthy snacks or stimulants to get you through the day as well, which could lead to better overall health.

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