What foods can white-collar workers eat to combat fatigue? While understanding fatigue's causes is normal, unexplained exhaustion or persistent fatigue after rest can be concerning. These six anti-fatigue dietary strategies may boost your energy during busy workdays.So what foods can white-collar workers eat to combat fatigue?
1. Balanced nutrition is key
A balanced diet must be diverse to prevent weakness from nutritional deficiencies. Follow these guidelines: one fruit per meal; two servings of vegetables daily; consume starchy foods in moderation; one serving of meat, fish, or eggs daily; and include dairy at every meal.
2. Iron Intake Matters
Many women avoid red meat, yet its iron is essential for red blood cells, ensuring oxygen delivery to all organs. Iron deficiency causes anemia, manifesting as extreme fatigue. Top sources include blood sausage, liver, red meat, squab, and mussels.
3.Nuts as Energy Boosters
After physical or mental exertion, snacking on nuts or dried fruits provides a quick energy boost. Keep dried apricots, almonds, or hazelnuts in your bag for on-the-go energy.
4. Adequate Sugar and Carbohydrate Intake
As fundamental nutrients, sugars and carbohydrates are the primary fuel for physical activity.All organs, especially the brain, require sugar for daily operation. Approximately 50–55% of daily energy needs are met by sugars.
Complex carbohydrates are most beneficial because they release energy gradually over time. Foods rich in complex carbs include: noodles, rice, bread, and dried vegetables. However, it's not necessary to consume them at every meal—once daily is sufficient.
Nutrition Expert: Biscuits as an Energy Source
Biscuits are primarily made from wheat, and their energy comes from their carbohydrate content. For breakfast, plain biscuits, butter biscuits, or breakfast-specific biscuits provide sufficient energy to keep you energized until lunchtime.Pairing them with a piece of fruit, an egg, and a glass of milk creates a complete, energy-rich breakfast that keeps you energized all morning. For an afternoon snack, a few biscuits and a drink will sustain your work enthusiasm until quitting time.
5. Don't Forget Vitamin C
Vitamin C's anti-fatigue benefits are well-known, and it also helps strengthen immune function.
Kiwis, citrus fruits, red fruits, and brightly colored vegetables are rich in vitamin C.
Nutrition Expert: Fruits Deliver Vitamins
The brain requires multiple vitamins and minerals to function properly. B vitamins and vitamin C are especially crucial for maintaining mental and physical stamina. Folic acid is essential for growth, development, and nervous system function, enhancing learning ability and memory. Leafy greens, melons, and strawberries are top sources of folic acid. Vitamin C supports effective cognitive processes.Vegetables and fruits rich in vitamin C include guava, parsley, bell peppers, kiwi, strawberries, and oranges. Therefore, ensure daily intake of 1–2 servings of fruit and 500 grams of vegetables.
6. Milk Matters
Include at least one dairy product per meal. Milk provides abundant calcium, a vital element for strong bones.
When experiencing insomnia, drink a warm glass of milk: its tryptophan promotes the formation of 5-hydroxytryptamine, a substance that helps the brain regulate sleep.
What foods can office workers eat to combat fatigue? By now, you likely understand that while Vitamin C has few side effects and many benefits, it also has certain contraindications. Under normal dietary conditions, supplementation may not be necessary.