As winter approaches, you dread the inevitable bursts of fatigue. Sleeping well and exercising regularly will not be enough to keep you in shape during those long months. To prevent winter fatigue, a few super foods, these natural foods recognized for their nutritional value and whose health benefits have been demonstrated, should be used in your menus.

1. Citrus fruits 

Fatigue is often associated with a vitamin C deficiency, which also allows better absorption of iron. So bet on citrus fruits, sources of vitamin C par excellence. An orange each morning will help you fill up with vitamin C. You can alternate with a grapefruit or clementines, or even a squeezed lemon in the morning when you wake up. Prefer whole citrus fruits rather than pressed, because in the form of juice, the fibers of citrus fruits are broken.

If you are worried about acidity, prefer kiwi, also ideal for its vitamin C content (92,7mg / 100g, twice as much as an orange for example). 1 kiwi per day will provide you with the necessary and sufficient daily dose of vitamin C. 

2. Oily fish 

Rich in vitamin D, the “sunshine vitamin”, oily fish will make up for the lack of exposure to the sun, the main source of vitamin D synthesis by the body. Vitamin D deficiency promotes fatigue and depression.

Salmon, sardines, mackerel or even herring, these fish also have the advantage of being rich in omega 3, essential for the body. You will also find vitamin D in cod liver, calf liver, milk and whole yogurt.

3. Green leafy vegetables 

Leafy green vegetables are a excellent source of vitamin B9 (folic acid). Vitamin B9, essential for pregnant women in particular, participates in the proper functioning of the immune system. A deficiency in vitamin B9 can cause a form of anemia, resulting in particular in a feeling of great fatigue.

Known for its iron content, spinach is actually rich in magnesium and a source of vitamin B9. Do not hesitate to consume it very regularly during the winter, just like broccoli, Brussels sprouts or chicory, lamb’s lettuce or arugula.

4. Seafood and blood sausage 

These foods have the particularity of being very rich in mineral salts and iron, and we know that iron deficiency is a source of fatigue. Stock up on seafood during the winter, including shrimp, oysters, whelks and periwinkles.

Black pudding, liver or kidneys have the same virtues as seafood, since they are also very rich in iron.

5. Chocolate and dried fruits 

The lack of magnesium can cause great fatigue. And good news, chocolate is a great source! On condition, however, of favor dark chocolate with a high cocoa content …

Dried fruits are also very rich in magnesium, so do not hesitate to replace too fatty and too salty appetizer biscuits with almonds or hazelnuts.

6. Goji berries

Coming from Asia, this small red-orange berry has been used in China for centuries to purify the blood, liver, kidneys and chase fatigue. It would also be very rich in vitamins and antioxidants.

Goji berries are mostly used dried, but they can also be eaten fresh or in fruit juice. In case of temporary or chronic fatigue, it is advisable to consume about fifteen dried fruits every day, but only on medical advice because of the contraindications for certain categories of people. 

7. Spirulina

This freshwater microalgae, which generally thrives in warm waters (around 37 ° C), is an excellent anti-fatigue, in helping the body to replenish mineral reserves. It is marketed as a food supplement, in tablets, powder or flakes, and even as a spread.

Spirulina is not only rich in good quality proteins, but also in essential amino acids, iron, chlorophyll, carotenoid pigments (beta-carotene) and phycocyanin, which gives it its bluish color. It also provides group B vitamins, except B12.

8. Pumpkin seeds

Rich in protein (about 20%), magnesium and iron, squash seeds will participate in autumn and winter to fill your deficiencies and will help you to fight against fatigue and anemia.

Squash seeds are easily eaten: grilled as an aperitif, added to your salads, yogurts or your homemade granola in the morning, you can also add them to your breads and cakes. Instead, choose them plain, shelled and unsalted. A handful per day, or about 10 grams, will be enough to bring their benefits to the body. 

9. Ginseng

Recognized for its anti-inflammatory properties, this plant rich in minerals, essential amino acids and vitamins is also particularly recommended for weakened or recovering people, thanks to its action of strengthening the immune system. 

Marketed in various forms, you can use ginseng in capsules, powder, liquid extract or even an infusion.

10. And guarana

Guarana, this plant from the Amazon rainforest, known for its Guaranine content and whose seeds contain 2 to 7% caffeine, would have invigorating virtues which would be 4 times stronger than coffee. It is specially recommended for temporary fatigue.

However, be careful with do not neglect persistent fatigue, which must absolutely push you to consult a doctorn, to determine the cause. 

Aurélie Giraud

Also read: 7 signs that you are way too tired