Already tired when the week has only just begun? Before you throw in that first tube of multivitamins, start by looking at the contents of your plate. Like food supplements, some foods could indeed be labeled “good for tone” thanks to their richness in anti-fatigue nutrients. So from today on your shopping list, focus on foods that contain the following vitamins and minerals:
# 1 foods rich in vitamin C
First and foremost, the kiwi, favorite 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, we also find vitamin C in citrus fruits (lemon, orange, grapefruit), in spinach, lamb’s lettuce and in peppers, even if it is no longer really in season.
IN video: How much vitamin C can we take each day?
# 2 foods rich in protein
The egg provides quality proteins (2 eggs provide as much protein as a 100 g steak) which ensures the development and maintenance of the body’s tissues. Its lutein and xeaxanthin (carotenoids) improve vision (UV and light filtration) and slow down aging. But we also find protein in quantity also found in lean red meats, poultry, salmon and in lentils, which we sometimes tend to forget.
# 3 foods rich in heme iron
Heme iron is the one 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 poultry liver, mussels …
# 4 foods rich in selenium
Selenium is a trace element with antioxidant properties which reduces the effects of fatigue, and also protects against cardiovascular disease and ENT disorders. To make a selenium cure, it is enough to regularly chew Brazil nuts. Champion all categories in terms of concentration, this nut brings 575 µg of selenium per 30 grams. The shrimp, with 230 µg / 100 g, largely meets our needs of between 55 and 70 µg per day. It is also found in mussels, cod, crab, salmon.
# 5 foods rich in probiotics
Of course, there are yogurts which, via their lactic acid bacteria with probiotic effects, strengthen our body’s natural defenses. But it is also found in hard or soft cheeses (the probiotics are in the rind), cold-dried brewer’s yeast, collard greens, ribot milk (fermented lean milk), green vegetables.
Read also :
- The 10 foods richest in vitamin D
- Why, when and how to do a magnesium cure?
- Fatigue: the true from the false of what exhausts us
- 4 weeks to (finally) drive away fatigue
