If you feel tired or lethargic after a meal, then probably you are eating the wrong food. In that case, there is a need is to choose the right food that energizes and keeps you going for a long time. Try to stay away from high glycemic foods that gives you short boost, but leaves you tired for a long time. The best way to deal with fatigue is eating the right food, which is rich in nutrients and can be easily digested. Here are some foods that can help you curb fatigue:

Yoghurt

Yoghurt is creamy and healthful, and is a source of quick energy. It is rich in proteins and probiotics that help to deal with pathogens.  

How it works: Yoghurt is soft, and it can break down faster than any other solid food, thus making it a good source of quick energy. Even if you experience quick peals of energy, still its effect is long-lasting, because it has a good ratio of proteins to carbohydrates. Proteins remain in stomach for longer time than carbohydrates.

Yogurt is rich in probiotics, which fights against pathogens, and eliminates harmful bacteria from the body. Probiotics in yoghurt promote digestive health. According to a research from the University of Toronto, the probiotics can curb the symptoms of fatigue because they were found to boost the levels of tryptophan in the brain. Tryptophan is a precursor of serotonin, a neurotransmitter that induces sleep and pacifies mind, thus helping in combating the physical and emotional fatigue.

You can eat yoghurt at any time. Try to include it in the diet at least 3 times a week.

Spinach

Spinach is stacked with nutrients that are essential for battling fatigue and boosts up the energy levels. Spinach is the richest source of Iron, magnesium and potassium and is abundant in vitamin B.
 

How it works: Spinach is rich in iron, which plays an important role in curbing fatigue. It is known as an energy booster, and delivers oxygen to the cells, thus, encouraging its optimal performance. Low iron levels hampers the brain and induces various symptoms of mental and physical fatigue such as anemia, insomnia, loss of appetite and apathy. Spinach is also rich in vitamin C that boosts iron absorption. Magnesium present in the spinach supports various enzymatic reactions throughout the body and affects digestive, nervous systems, liver, brain and kidney. The lack of magnesium often results in depression, muscle cramps, muscle weakness, muscle spasms, body tension, fatigue, and lack of appetite.

Try to incorporate Spinach in your daily diet list. You can whip up different soups, stews, dips, smoothies, casseroles, and stir-fries.

Beans

Beans are called miracle foods, because they offer several health benefits. They are high in fiber, low in fats and strike a good balance between proteins and carbohydrates. Also, beans are abundant in minerals like magnesium, proteins, copper, phosphorus, iron, and potassium. And soya beans are rich source of tryptophan.

How it works: Beans are rich in protein and fiber content, which aids in stabilizing the blood sugar levels, promotes digestive health, and helps to curb constipation and weight gain. The proteins in bean are a gradual source of lasting energy.  The magnesium and copper content of the bean protects the mitochondria in our cells, and are responsible for pumping energy to cells. Magnesium relaxes muscles, and nerves and aid in blood circulation. Thiamin present in the beans supports muscle functions and nerve functions. Iron boosts oxygen distribution and eases mental and physical fatigue.

You can include beans in all your meals. 

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