If you often wake up feeling tired and drowsy no matter how much sleep you get, it could have something to do with your diet. Below are 10 foods which can help you to wake up feeling fresh, less tired and ready for the day ahead of you
Nutritionists suggest that you should eat a mixture of simple and complex carbohydrates to maximise your body’s potential energy. Oats are a complex carb which are slow burning, having porridge oats for breakfast will ensure you have a slow release of energy throughout the day rather the sugary cereal which give you a short energy boost which quickly depletes.
Salmon is a great source of protein, protein regulates the release of carbs in your body and assists with growth and maintains cells. Salmon is a great fish which can be incorporated into breakfast lunch or dinner!
Ideal for snacking on throughout the day, nuts are another complex carb which are great for providing long lasting energy. So instead of reaching for sweets or a chocolate bar for a quick fix of sugar try some nuts instead.
Kale is a fantastic leafy vegetable packed full of protein, vitamins and minerals. It is an excellent source of vitamin C and is a vegetable which will fill your body with much needed nutrients. Try making a healthy smoothie out of spinach, kale and celery to keep you on the go.
Avocado provides ‘healthy’ or ‘good’ fats, it is a unique fruit as it is high in healthy fats whereas most fruits are carbohydrates. Good fats are a source of concentrated energy which prevent you from feeling tired all the time. Avocados also have a higher source of potassium than bananas!
Lentils are an iron rich food which reduce tiredness. Lentils can be easily incorporated into a lunchtime salad or used as a mince replacement in your next Bolognese.
High in protein, beans on whole grain toast is a quick and easy breakfast to ensure you don’t miss your first meal of the day.
8. Whole grains
It is much healthier to eat whole grain foods such as brown rice, whole grain bread and pasta as they are all complex carbs. White bread and rice are known as ‘bad’ carbs as they include additives and are not in their natural state, which means the nutrients have been removed.
9. Seasonal vegetables and fruit
Everyone knows we should be eating 5 fruit and veg a day to be healthy and get the nutrients we need. But the fresher the better! Try going to your local farmers market to get fresh seasonal fruit and veg as they are more likely to be in their natural state.
10. Iron and Vitamin C
An iron deficiency can leave you tired, weak and irritable, it makes you tired because less oxygen is travelling to your muscles and cells. Boost your iron intake with beans (as mentioned above) lean beef, eggs and peanut butter. Pair them with foods high in Vitamin C to improve iron absorption.
When we sleep, our bodies are running off our previous meal, so therefore if you eat a healthy meal rich in nutrients for dinner you are more likely to wake up feeling revived and awake as your body has stored more nutrients and energy.