10 anti-fatigue superfoods

The summer vacations are already far away and the cold, the humidity and the viruses linked to the arrival of winter are all reasons to tire the body. To help you fight against energy loss, certain foods should be included in your diet.

As winter approaches, you dread the inevitable bouts of fatigue. Sleeping well and practicing regular physical activity is not enough to keep you in shape during these long months. To prevent winter fatigue, a few superfoods, these natural foods recognized for their nutritional value and whose health benefits have been demonstrated, should be included in your menus.

1. Citrus fruits 

Fatigue is often associated with a vitamin C deficiency, which also allows for better assimilation of iron. Therefore, focus on citrus fruits, sources of vitamin C par excellence. An orange every morning will help you fill up on vitamin C. You can alternate with a grapefruit or clementines, or even a squeezed lemon in the morning. Choose whole citrus fruits rather than squeezed ones, because, in juice form, the fibers of citrus fruits are broken down.

If you are afraid of acidity, choose kiwi fruit, which is also ideal for its vitamin C content (92.7mg/100g, i.e. twice as much as orange for example). 1 kiwi per day will give you the necessary and sufficient daily dose of vitamin C. 

2. Fatty fish 

Rich in vitamin D, the "sunshine vitamin", fatty fish will make up for the lack of exposure to the sun, the main source of vitamin D synthesis by the body. A lack of vitamin D promotes fatigue and depression.

Salmon, sardines, mackerel, or herring, these fish also have the advantage of being rich in omega 3, which are essential for the body. You will also find vitamin D in cod liver, calf's liver, milk, and whole yogurt.

3. Green leafy vegetables 

Green leafy vegetables are an excellent source of vitamin B9 (folic acid). Vitamin B9 is essential for pregnant women in particular and helps the immune system function properly. A deficiency in vitamin B9 can cause a form of anemia, resulting in a feeling of great fatigue.

Known for its iron content, spinach is actually rich in magnesium and a source of vitamin B9. Do not hesitate to eat it regularly during the winter, as well as broccoli, Brussels sprouts, chicory, lamb's lettuce, and arugula.

4. Seafood and blood sausage 

These foods have the particularity of being very rich in mineral salts and iron, and we know that an iron deficiency is a source of fatigue. Fill up on seafood during the winter, especially shrimp, oysters, whelks, and winkles.

Black pudding, liver, or kidneys have the same virtues as seafood since they are also very rich in iron.

5. Chocolate and dried fruits 

Lack of magnesium can lead to great fatigue. And the good news is that chocolate is an excellent source of it! However, it is important to choose dark chocolate with a high cocoa content...

Dried fruits are also very rich in magnesium, so don't hesitate to replace fatty and salty cookies with almonds or hazelnuts.

6. Goji berries

Coming from Asia, this small red-orange berry has been used in China for centuries to purify the blood, the liver, the kidneys and to chase away fatigue. It is also very rich in vitamins and antioxidants.

Goji berries are mostly used dried, but they can also be consumed fresh or in fruit juice. In case of temporary or chronic fatigue, it is recommended to consume about fifteen dried fruits every day, but only on medical advice because of contraindications for certain categories of people. 

7. Spirulina

This freshwater micro-algae, which generally grows in warm waters (about 37°C), is an excellent anti-fatigue agent, helping the body to replenish its mineral reserves. It is marketed as a food supplement, in tablets, powder or flakes, and even in spreads.

Spirulina is not only rich in good quality proteins, but also in essential amino acids, iron, chlorophyll, carotenoid pigments (beta-carotene) and phycocyanine, which gives it its bluish color. It also provides vitamins of the B group, except B12.

8. Pumpkin seeds

Rich in proteins (about 20%), magnesium, and iron, pumpkin seeds will help you in autumn and winter to make up for your deficiencies and will help you fight against fatigue and anemia.

The pumpkin seeds are easily consumed: roasted in aperitif, added to your salads, to your yogurts, or has your granola-house the morning, you can also add them in your breads and cakes. Choose them plain, shelled and unsalted. A handful per day, about 10 grams, will be enough to bring their benefits to the body. 

9. Ginseng

Known for its anti-inflammatory properties, this plant, rich in minerals, essential amino acids, and vitamins, is also particularly recommended for people who are weak or recovering from illness, thanks to its immune-boosting properties. 

Marketed in various forms, you can use ginseng in capsules, powder, liquid extract, or infusion.

10. Guarana

Guarana, this plant from the Amazonian forest, known for its Guaranine content and whose seeds contain 2 to 7% of caffeine, would have tonic virtues which would be 4 times stronger than coffee. It is especially recommended for temporary tiredness.