Already tired when the week is just beginning? Before jumping on the first multivitamin dietary supplement that comes along, start by changing the contents of your plate. Certain foods can in fact claim to be “good for tone” thanks to their richness in anti-fatigue nutrients. So today in your shopping list, focus on foods that contain the following vitamins and minerals.
In video: 5 natural energy boosters against seasonal fatigue
Foods rich in vitamin C
First and foremost, the kiwi, darling of nutritionists. In addition, it is good for transit (3 to 5 per week), it would promote blood circulation and protect against cardiovascular disease.
But of course, vitamin C is also found in many other foods such as citrus fruits, of course, spinach, lamb’s lettuce or parsley.
Foods rich in heme iron
Heme iron is the iron found in meat. If you are not a vegetarian, prefer it to non-heme iron (found in plants) because it is more easily assimilated by the body. Note that black pudding has an iron level (18 to 22 mg/100 g) much higher than that of red meat (3 to 4 mg/100 g). Iron is also found in chicken liver, mussels…
Foods high in protein
The egg provides quality protein (2 eggs provide as much protein as a 100 g steak) which ensures the development and maintenance of body tissues. Its lutein and xeaxanthine (carotenoids) improve vision (filtration of UV, light) and slow down aging. But there is also plenty of protein in lean red meats, poultry, salmon and lentils, which we sometimes tend to forget.
Foods rich in selenium
Selenium is a trace element with antioxidant properties that reduces the effects of fatigue, and also protects against cardiovascular diseases and ENT disorders. To make a cure of selenium, it is enough to crunch Brazil nuts regularly. Champion in any category in terms of concentration, this nut brings 575 µg of selenium per 30 grams. Shrimp, with 230 μg/100 g, also largely meets our needs of between 55 and 70 μg per day. Selenium is also found in other foods such as mussels, cod, crab, salmon.
Foods rich in probiotics
Of course, there are yoghurts which, via their lactic acid bacteria with probiotic effects, strengthen our body’s natural defences. But we also find probiotics in a multitude of foods such as hard or soft cheeses (the probiotics are in the rind), freeze-dried brewer’s yeast, green cabbage, buttermilk (lean fermented milk), the green vegetables.
