6 min
Stay in shape with diet to combat fatigue!
Fatigue is a common ailment that can affect us all, regardless of our age, gender or lifestyle. According to Inserm, 130,000 to 270,000 people suffer from chronic fatigue , mainly women . The causes are multiple: stress , lack of sleep, lack of physical activity , but also unsuitable diet.
Here we will focus on the latter cause, and present foods that can help you fight fatigue and regain a high level of energy. 🔋
Diet as a means of combating fatigue?
Our diet has a direct impact on our energy level and our ability to fight fatigue. To maintain high energy levels throughout the day, our bodies need specific nutrients, such as complex carbohydrates , quality proteins, healthy fats, fiber, as well as vitamins and minerals.
On the other hand, certain dietary deficits can cause fatigue, particularly with regard to iron, vitamin B12, vitamin D or even magnesium . A balanced diet rich in essential nutrients is therefore crucial to maintaining optimal energy levels.
We recommend you
Magnesium Bisglycinate
Synergistic formula based on 3rd generation magnesium bisglycinate.
- ✅ High absorption magnesium
- ✅ 300 mg of magnesium per dose
- ✅ With Taurine and Vitamin B6
- ✅ Made in France
Food against fatigue: the 10 foods to favor
Ready to fill your plate with good anti-fatigue foods? Nothing could be easier: follow the guide!
1) Ginseng
Ginseng is a root used for centuries in Asia for its stimulating and adaptogenic properties. It is rich in ginsenosides, compounds that help improve concentration and resistance to physical and mental fatigue. To integrate ginseng into your diet, you can consume it in the form of an infusion, or in smoothies or soups.
2) Dark chocolate
Dark chocolate is a food rich in magnesium and theobromine, two compounds that help stimulate the body and improve concentration. To benefit from it, choose dark chocolate containing at least 70% cocoa, and enjoy it in small quantities at the end of a meal, or use it to cook healthy desserts.
3) Guarana
Guarana is a South American plant that contains significant amounts of caffeine, as well as antioxidants and tannins. Its stimulating effects are therefore similar to those of coffee, but its action is slower and more lasting. Guarana is found in the form of capsules or powder, which can be consumed as an infusion, or by adding it to smoothies or energy drinks.
4) Oily fish
Oily fish, such as salmon, mackerel or sardines, are rich in omega-3 fatty acids, which are essential for the proper functioning of the brain and nervous system, and which help reduce inflammation. In addition, they contain B vitamins, which contribute to energy production. To benefit from their benefits, eat them grilled, in foil, or in salad.
5) Cabbage
Cabbage is a vegetable rich in vitamins C and K , calcium and magnesium. It also has sulfur compounds that help eliminate toxins from the body, making it beneficial for combating fatigue. To integrate cabbage into your diet, you can eat it raw in salads, or cooked in soup, wok or gratin.
6) The liver
The liver is a rich source of iron and vitamin B12, which helps prevent iron deficiency and associated fatigue. It also contains omega-3 fatty acids, which are beneficial for the heart. To get started, you can try a recipe for liver pâté or pan-fried veal liver with onions.
7) Spirulina
Spirulina is an algae rich in nutrients such as proteins, B vitamins and minerals, which contribute in particular to the proper functioning of the immune system and vitality. It is also a source of antioxidants, which can help protect cells against damage caused by free radicals. You can add it to a smoothie or sprinkle it on a salad.
We recommend you
Organic Spirulina
100% pure and natural organic spirulina rich in vegetable proteins, minerals and vitamins.
- ✅ Certified Organic by Ecocert
- ✅ Dried and cold compressed
- ✅ 3 months of treatment
- ✅ 100% clean (no additives & no excipients)
8) Citrus fruits
Citrus fruits, like oranges 🍊 and lemons 🍋, are rich in vitamin C, an antioxidant that supports the immune system and helps fight fatigue. They also contain potassium, which helps regulate blood pressure and maintain proper electrolyte balance. You can eat them in juice, in fruit salad or in wedges.
9) Oilseeds
Oilseeds: walnuts, almonds and hazelnuts 🥜 are rich in omega-3 fatty acids, vitamin E and magnesium, all of which are beneficial for the heart and maintaining energy. Oilseeds can be eaten as is as a snack or added to a salad.
10) Kiwi
Kiwi is a fruit rich in vitamin C and antioxidants, which contribute to a healthy immune system and protect cells against damage caused by free radicals. It also contains vitamin K, which helps regulate blood clotting. You can eat it “plain” or in fruit salad.
What diet to sleep better?
There is a close link between diet and the quality of our sleep. Indeed, certain foods can promote quality sleep while others can disrupt it. To sleep better, it is therefore important to favor certain foods in our diet.
Among the foods to favor arefoods rich in magnesium , such as dried fruits, green vegetables and whole grains. Foods rich in tryptophan, an amino acid precursor to serotonin and melatonin, are also recommended. These include milk, bananas, nuts and seeds.
The best anti-fatigue food supplements
At Novoma, we take your well-being, and your fitness in particular, very seriously. 💪 This is why we have included several anti-fatigue food supplements in our range:
- - our Magnesium Bisglycinate , associated with taurine and vitamin B6, which contributes to your energy;
- - our Organic Ashwagandha supplement, an adaptogenic plant whose active ingredients promote vitality and are beneficial to help you fall asleep;
- - our liposomal Vitamin C , highly assimilable, which contributes to tone and vitality;
- - our Multivitamins , with 29 active ingredients, impeccable to stock up on good things and get off to a good start!
Lucas PINOS
Co-founder of NOVOMA
Passionate and expert in micro-nutrition, Lucas founded Novoma in 2012. It is with conviction that he develops food supplements with effective, carefully chosen and 100% clean active ingredients, to best meet the body's needs.
