When we are hungry at a time of fatigue, it is quite common to jump on simple sugars and caffeine. The (correct) feeling is that these foods immediately give us the charge to restart and combat the moment of down, but in the long run we feel even more tired and hungry. So which are the foods that really help us to combat fatigue and sugar loss? We talked about it with Professor Daniela Lucini, Head of Medicine at Humanitas.

First of all, a correct diagnosis

“Being tired could mean anything – said Professor Lucini -. This feeling can come from many factors, often psychophysical and absolutely normal. However, asthenia, the technical name of the tiredness, is also the spy of a long list of diseases. Therefore, if we perceive this symptom on a regular basis with no apparent reason, it is a good idea to visit a specialist who can eliminate any ongoing pathologies first, and only afterwards to use nutrition as a remedy, perhaps by turning to a nutritionist”.

Which sources of energy are the most important for our organism?

What should you really eat to raise your energy level when you feel tired?

There are many options that are much healthier than the ones found in most vending machines.

Nutrients

Energy-producing nutrients include:

Group B vitamins

Carnitine

CoQ10

Creatine

Iron

Magnesium

Protein

Potassium

Proteins

Proteins in general are better for long-lasting energy. The best way to do this is to combine them with carbohydrates. In this way, you get an immediate boost, but you can continue to go on until the time of the actual meal, without returning to open the refrigerator in search of something less healthy but appetizing.

Meat, fish, eggs and dairy products are all good sources of protein. Protein sources that do not come from animals include dried fruit, which contains other nutrients that can help give more energy, specifically:

Almonds: iron, magnesium, potassium, potassium

Cashew nuts: magnesium, potassium, potassium

Peanuts: CoQ10, magnesium

Pistachios: CoQ10, iron, magnesium, potassium

Quinoa: iron, magnesium, potassium, magnesium

Walnuts: iron, magnesium, magnesium, potassium

Vegetables

The vegetables contain many nutrients that produce energy, and some will even give you some protein (although not as much as sources such as meat, eggs, dairy products, nuts and beans). There are several that can help eliminate fatigue:

Asparagus: magnesium, potassium, protein

Avocado: potassium, magnesium, proteins

Broccoli: CoQ10, magnesium, potassium, protein

Carrot: magnesium, potassium

Cauliflower: CoQ10, magnesium, potassium

Spinach: iron, magnesium, potassium, proteins

Cereals

Cereals are a source of carbohydrates which provide rapid energy. Several good choices contemplate:

Brown rice: iron, magnesium, potassium, protein

Oatmeal: iron, magnesium, potassium, protein

Whole wheat: iron, magnesium, potassium, protein

White rice: iron, magnesium, potassium, protein