Feeling Sleepy?
When the seasons change, it's common to feel your energy dip, especially as the shorter days interfere with your circadian rhythm. Before you reach for the coffee, consider what's on your plate. Fueling yourself with wholesome, energizing foods may be all you need to feel balanced and full of vitality again. Here are 20 foods that naturally fight seasonal fatigue.
1. Oatmeal
Oatmeal is one of the greatest ways to start your day. It’s a whole grain that will provide you with a steady stream of energy and keep your blood sugar levels stable.
2. Legumes
Legumes like chickpeas, lentils, and beans are a filling source of plant-based protein. They’re also packed with iron and fiber to help you beat sluggishness.
3. Sweet Potatoes
Sweet potatoes are complex carbs, meaning they’ll provide you with a stable source of energy. What’s more, they contain beta-carotene, the precursor to vitamin A, which keeps your body’s energy systems running smoothly.
4. Salmon
Fatty fish like salmon contain omega-3 fatty acids and vitamin D. Both of these things can help lift your mood during the darker months of the year, giving you energy.
5. Eggs
A great source of protein, B-vitamins, and choline, eggs help fuel your brain and your body. They’re also full of healthy fats that provide a steady release of energy and help your body function.
6. Nuts
Nuts are the perfect combination of healthy fats, protein, and fiber, which prevent blood sugar spikes and crashes and keep you satiated. They’re also rich in vitamins and minerals that are vital for energy production.
7. Yogurt
Yogurt is great for energy because it’s rich in B vitamins, which play a key role in turning food into energy. It’s also high in protein and calcium, which helps regulate blood sugar and energy release.
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8. Bananas
Bananas provide natural sugars and fiber, which help regulate blood sugar. It also contains magnesium and tryptophan, a precursor to serotonin, which helps regulate your mood and helps you sleep better.
9. Leafy Greens
Leafy greens like spinach and kale provide essential micronutrients like iron, magnesium, vitamin K, and B vitamins, which increase cellular energy production. They also play a role in the creation of mood and sleep cycle-regulating neurotransmitters, which are often affected by the change in season.
10. Citrus
Citrus fruits like oranges and grapefruits are high in vitamin C, an antioxidant that keeps your cells and immune system strong. These fruits are also over 80 percent water, so they help you stay well hydrated, which is key to maintaining energy levels.
11. Beets
Beets are full of nitrates, which improve blood flow and energy. They also contain iron, which is essential for transporting oxygen throughout the body.
12. Avocados
Avocados provide a balanced source of healthy fats, which release energy slowly over many hours and are essential for many bodily functions. They also contain B vitamins, which regulate your mood and aid in the conversion of food into energy.
13. Dark Chocolate
Chocolate lovers, rejoice! The mood-boosting effects of chocolate aren’t all in your head. It promotes the release of neurotransmitters, which give you feelings of happiness, pleasure, lower stress, and help regulate energy.
14. Chicken
Chicken is a lean protein that gives your body a steady release of energy, preventing crashes. It’s also a good source of B vitamins, which help convert food into energy, and zinc, which strengthens your immune system against seasonal germs that can make you feel weak.
15. Pumpkin Seeds
Pumpkin Seeds are another excellent source of immune-boosting zinc. They also contain magnesium, which can help regulate your internal clock, which often gets thrown off with the change in season.
16. Watermelon
Watermelon is over 90 percent water and contains electrolytes, so it helps you combat seasonal fatigue by providing hydration, a crucial source of energy. The carbohydrates and natural sugars found in it provide a quick energy boost while its antioxidant content protects cells from damage.
17. Cherries
Cherries contain the sleep hormone melatonin, so they can help regulate your internal clock and improve sleep quality. They’re also packed with vitamin C, B6, and potassium, which all play a crucial role in energy production.
18. Blueberries
Blueberries are antioxidant powerhouses that help combat fatigue caused by cellular damage. Regular snacking on the little fruit has been linked to increased focus, memory, and cognition.
19. Green Tea
You may want to consider swapping your morning coffee for green tea. It provides a gentle caffeine boost coupled with L-theanine, which makes you feel alert without the crash.
20. Mushrooms
Mushrooms are rich in vitamin D, which boosts your energy, particularly in the cooler, darker months. Certain types of mushrooms, like Reishi and Lion’s Mane, help ease stress, strengthen the immune system, and promote better sleep quality.
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