Recharge Your Energy: Essential Nutrients to Fight Fatigue and Exhaustion

In a few short weeks, the end of daylight savings is upon us and the return of standard time. Although we are greeted with an extra hour of sleep, our internal clocks, or circadian rhythms, are influenced by exposure to light. A sudden shift, even by just one hour, can lead to a mismatch between our internal clock and the external environment. This can cause disruptions to sleep patterns, including difficulty falling asleep or waking up at the desired time.

If you’re feeling exhausted, it’s important to remember that nutrition can play a big role in how you feel. Here are some nutrients that can help combat fatigue and support overall energy levels:

• B Vitamins: B vitamins are essential for converting dietary energy into ATP (adenosine triphosphate), the form of energy that your body uses. Particularly, Vitamin B12, B6, and Folic Acid (B9) are key to support energy levels. Foods high in B vitamins include lean meats, whole grains, fruits, vegetables, and legumes.
• Iron: Iron is essential for creating hemoglobin, a protein that carries oxygen to your body’s tissues. Low iron levels can lead to anemia, a condition where your body doesn’t have enough healthy red blood cells to carry adequate oxygen to your tissues, leading to fatigue. Foods rich in iron include red meat, poultry, beans, and fortified cereals.
• Magnesium: This mineral is involved in hundreds of biochemical reactions in your body, including breaking down glucose into energy. Hence, magnesium deficiency can affect your energy levels. Foods with high levels of magnesium include almonds, spinach, cashews, peanuts, and whole grains.
• Omega-3 Fatty Acids: Omega-3s have been found to reduce inflammation, combat depression and improve mood and brain function – all of which can influence your energy levels. Sources of Omega-3s include fish like salmon, mackerel, and sardines, as well as flaxseeds, chia seeds, and walnuts.
• Protein: Protein provides the building blocks for most of the body’s tissues, nerves, and organs, and is necessary for muscle repair. It also helps to slow the absorption of carbohydrates in your blood, preventing spikes in blood sugar that can lead to energy crashes. Foods rich in protein include meat, eggs, dairy products, legumes, and nuts.
• Water: Even slight dehydration can lead to feelings of tiredness and fatigue. Make sure to drink enough water throughout the day to stay hydrated.

If you are persistently feeling exhausted, it is important to consult with a healthcare provider to rule out any medical conditions like anemia, diabetes, thyroid issues, or sleep disorders. While proper nutrition can help improve energy levels, it’s also important to get adequate sleep, manage stress, and engage in regular physical activity.

Quote to Inspire:
“A healthy lifestyle not only changes your body, it changes your mind, your attitude, and your mood.”

Recipe: Zucchini Fritters

This 5-ingredient recipe is easy and delicious as an appetizer, side dish, or satisfying snack.

Ingredients:

• 4 cups shredded zucchini
• 2/3 cup all-purpose flour (I use whole-wheat flour)
• 2 large eggs, lightly beaten
• 1/3 cup sliced scallions (green and white parts)
• 2 Tablespoons olive oil
• Salt an Pepper
• Sour cream or Tzatziki Dip, for serving (optional)

How to make it:

1. Place the shredded zucchini in a colander set over a bowl and sprinkle the zucchini lightly with salt. Allow the zucchini to stand for 10 minutes. Using your hands, squeeze out as much liquid from the zucchini as possible. Transfer the zucchini to a large bowl.
2. Add the flour, eggs, sliced scallions, ¼ teaspoon salt and ⅛ teaspoon pepper to the bowl, stirring until the mixture is combined. Line a plate with paper towels.
3. Add the olive oil to large sauté pan set over medium heat. Once the oil is hot, scoop 3-tablespoon mounds of the zucchini mixture into the pan, pressing them lightly into rounds and spacing them at least 2 inches apart. Cook the zucchini fritters for 2 to 3 minutes, then flip them once and cook an additional 2 minutes until golden brown and cooked throughout. Transfer the zucchini fritters to the paper towel-lined plate and immediately sprinkle them with salt. Repeat the scooping and cooking process with the remaining zucchini mixture.
4. Serve the zucchini fritters topped with sour cream or Tzatziki Dip (I used @Cedar’s Tzatziki Cucumber Garlic Dill).