Fruits Against Fatigue
1. What to buy: oranges, kiwis, pineapple and grapefruit. Anti-fatigue secret weapon: vitamin C. With its powers as an antioxidant, it strengthens the body’s defences so it can fight against external aggressions more effectively. It also encourages the absorption of iron present in the other food you eat as part of your meal. Vitamin C is a real gem when it comes to wellbeing. Ideally, you want to be eating at least two pieces of vitamin C rich fruit a day.
Vegetables Against Fatigue
2. What to buy: peppers, cauliflower, spinach and watercress Anti-fatigue secret weapons: vitamin C and folic acid. The latter helps the body to strengthen its defences and combat anaemia. Ideally, you should be eating two or three different vegetables a day. Raw, cooked, in a soup... anything goes!
3. What to buy: muesli, dark chocolate, dried fruit. Anti-fatigue secret weapons: oligo-elements and magnesium. Magnesium is an essential element which helps the body to contract its muscles and therefore helps movement. It is crucial in more than 300 biochemical reactions in cells, and so must not be neglected in your diet. Without it, cramps, muscle pain and fatigue are going to appear very quickly. The recommended daily allowance is 360mg and 420mg for women and men respectively.
4. What to buy: mussels, salmon, crab and hake. Anti-fatigue secret weapon: vitamin E. An antioxidant, it plays a protective role in cellular membrane. It gives the brain the necessary resources for it to function properly. So you are fighting fit, you need to consume around 300g of fish a week. Pay particular attention to where the fish comes from as well, to avoid any risks of being exposed to mercury.
5. What to buy: red meat (steak, roast beef), offal and black pudding Anti-fatigue secret weapon: Iron. Women are prone to being deficient in iron and this oligo-element is therefore essential for staying healthy. Absorbed by the body to varying degrees, it is not that rare for some people to suffer deficiencies or become slightly anaemic. Iron is the key to vitality and it is advised that you eat between 300g and 400g of red meat a week to keep that spring in your step.
White Meat and Eggs
6. What to buy: turkey steaks, joints of pork and eggs. Anti-fatigue: Selenium. This antioxidant reduces fatigue and boosts our immune system. Deficiencies in selenium can lead to cardiac problems as this nutrient contributes to the health of both skeletal and cardiac muscle. It is recommended that men consume 60mg a day and women 50mg.
7. What to buy: cheese and yoghurt Anti-fatigue secret weapon: Calcium. It is important because, just like magnesium, it helps trigger muscle movement. In cases of deficiency in calcium, the least action can be tiring and demands a lot of energy. It is recommended that you consume two dairy products a day. To avoid eating too much fat, limit how much cheese you eat to around 50g a day and opt instead for yoghurts with 0% fat.
8. What to buy: orange juice, cocoa based drinks and coffee Anti-fatigue secret weapon: These drinks are ideal when you have a slump. But be careful, they are stimulants. This means it is preferable to consume them in the morning or after breakfast but not any later in the day. They could prevent you from getting a good night’s rest....