Sometimes, no amount of sleep or rest, even while doing activities you enjoy, can relieve fatigue. Stress from daily life, excessive work, and academic pressures often lead to persistent exhaustion. When fatigue is hard to shake off, combining rest with foods that aid recovery can be helpful. Here are some foods that can effectively help relieve accumulated fatigue.
Kiwi
Kiwi is packed with vitamin C, which stimulates the secretion of adrenaline, serotonin, and oxytocin, commonly known as the happiness hormones. This contributes to increased energy and vitality. In addition to vitamin C, kiwi is rich in dietary fiber and minerals. It also contains chlorophyll and isoflavones, which aid liver cell regeneration and help alleviate fatigue. Studies have shown that individuals who consume two kiwis daily experience noticeable reductions in fatigue and depression while feeling more energetic.
Strawberries
Strawberries are another fruit high in vitamin C, making them an excellent counterpart to kiwis. Among fruits, strawberries are known for their highest vitamin C content. The vitamin C in strawberries can enhance adrenal cortex function, helping to relieve fatigue and boost immunity. Furthermore, their antioxidant properties can aid in skin whitening. Eating strawberries with calcium-rich foods like milk or yogurt can amplify their benefits.
Mandarins
Mandarins, known for their refreshing taste, are hard to stop eating once you start. Each mandarin contains at least 30mg of vitamin C, which helps activate energy metabolism. The citric acid in mandarins removes fatigue-causing substances from blood vessels and boosts metabolism. Moreover, mandarins are rich in vitamin A, which is beneficial for relieving eye strain.
Apples
The saying “An apple a day keeps the doctor away” holds true. Apples are packed with vitamin C, which aids in fatigue recovery and immune function enhancement. They also contain pectin, which helps eliminate toxins produced during digestion, reducing the liver’s detoxification burden. The anthocyanins in apple skin provide powerful antioxidant effects, so washing apples thoroughly and eating them with the skin is best.
Oysters
Oysters, which are incredibly delicious in winter, are also considered an excellent food for recovery from fatigue. Their fatigue-fighting properties come from taurine, which is also found in caffeinated drinks. Oysters contain about 1,163mg of taurine per 100g. As a natural fatigue reliever, taurine activates muscle cell functions, increasing muscle energy. This process allows muscles to burn more glucose, rapidly replenishing depleted energy levels in the body.
Walnuts
Walnuts, a type of nut, can help lift your mood. The antioxidants in walnuts, including selenium and linoleic acid, can relieve brain fatigue and activate brain nerves. Eating walnuts can help reduce stress and feelings of depression while providing tocopherols that can diminish physical fatigue. Studies show that individuals who consume half a cup of walnuts daily report lower average stress and depression levels than those who do not.
Chicken Breast
Chicken breast, a staple for regular exercisers, is highly effective for fatigue recovery. The amino acids in chicken breast help break down lactic acid, a significant cause of fatigue, accelerating recovery. Additionally, chicken breast is rich in B vitamins, which support energy metabolism and reduce fatigue. Among B vitamins, vitamin B6 plays a crucial role in protein and carbohydrate metabolism, aiding in energy production and immune system strengthening.
Tofu
Tofu is an excellent source of protein that can effectively aid in fatigue recovery. The plant-based protein in tofu is digested slowly in the body, providing sustained energy and helping with fatigue recovery. Tofu also contains a significant amount of iron, which can help prevent anemia and improve oxygen transport. These effects can lead to an overall reduction in fatigue. Additionally, isoflavones in tofu can help reduce inflammation and prevent cellular damage.
Quinoa
Due to its rich nutritional content, quinoa is a superfood for fatigue recovery. It contains complete proteins, providing all the essential amino acids crucial for muscle recovery and maintenance. Quinoa helps alleviate fatigue through a sustained energy supply. It stabilizes blood sugar levels while providing energy for extended periods and is rich in iron and magnesium, which can help prevent anemia and improve muscle function.
Tuna
Tuna is another highly effective food for relieving fatigue due to its high-quality protein content. The protein in tuna is slow-digesting, ensuring long-lasting energy. Additionally, tuna is packed with omega-3 fatty acids, which help reduce inflammation and enhance brain function. The vitamin B12 in tuna is crucial for red blood cell production and nervous system maintenance, further contributing to fatigue reduction.
