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Stress and fatigue at the start of the year: the foods to eat to get better

2022-01-20T10:08:22.654Z


Cold season, decreasing brightness and heavy health context... The year 2022 has just started but you already feel exhausted. Here's what you should put on your plate to re-energize and feel better.


Busy days, cold temperatures, lower exterior light, less than optimistic health context... The cocktail is ideal for accumulating stress and feelings of depression.

The contents of our plates can help maintain energy and calm the mind.

In addition to regular physical activity and good hydration, here are some dietary tips to regain strength and ensure smoother days.

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Legumes against stress

In times of stress, the body and the brain need fuel.

We often tend to rush to sugar and fatty foods to comfort ourselves: mistake.

“Glycaemia – the blood sugar level – has an impact on stress, it exacerbates it,” dietician nutritionist Angélique Houbert explained to us in a previous article.

Instead, foods with a low glycemic index (which do not increase blood sugar levels) are preferred, such as whole grains and legumes, and "good" fats, such as omega-3s, which we will find in nuts, rapeseed or camelina oils, and fatty fish (mackerel, herring, sardines).

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Magnesium cure: why, when and how to do it?

At the same time, we do not forget the B vitamins, which help to produce dopamine, often called the “happiness hormone”. It is found in particular in whole wheat, tuna, raw garlic or sunflower seeds. Other foods such as almonds, lentils, oats and protein from avocado or chicken can help us secrete serotonin, another hormone responsible for our well-being.

Finally, it is above all necessary to stop the loss of magnesium, overconsumed by the body in times of stress.

To do this, you can drink mineral water enriched with magnesium and combine business with pleasure by eating a piece of dark chocolate (90% cocoa minimum) after lunch.

Seafood is also known for its richness in magnesium, in addition to its iodine content.

Finally, we finish with a vitamin C intake, by sprinkling our dishes with parsley, or by eating fruits such as kiwis, lemons or strawberries.

Recipes using frozen fruits and vegetables

Are frozen fruits and vegetables as nutritious as fresh?

Vegetable cake

The essential vegetable cake revisited in a frozen vegetable version.

A very easy recipe, creamy and melting.

His little extra thing?

A note of cinnamon powder and a few walnut kernels.


See the vegetable cake recipe.

Photo Souksavanh Khamla

Vegetable curry with coconut and coriander

Coconut, curry, carrots, green beans but also Brussels sprouts and frozen spinach blend harmoniously in this curry seasoned with coriander.

See the recipe for vegetable curry with coconut and coriander.

Photo Interprofession of canned and frozen vegetables

Fig tart

No need to wait impatiently for the month of August to be able to taste a delicious fig tart.

These frozen fruits allow us to treat ourselves to this little pleasure all year round.

See the recipe for the fig tart.

Photo Bernhard Winkelmann

White vegetable gratin

A classic recipe full of flavors even if its main ingredients are frozen.

A result to die for!


See the recipe for the white vegetable gratin.

DP Interprofession of canned and frozen vegetables

Easter lamb with vegetables

Pavlovas with red fruits and whipped cream

pea soup

Strawberry and rhubarb crumble

Green asparagus risotto

Vegetable and goat cheese lasagna

See the slideshow

10 pictures

Antioxidants and vitamin D in case of low morale

As in times of stress, oily fish, “essential fatty acids” rich in vitamin D, and dark chocolate, an antioxidant and whose magnesium acts on anxiety, are highly recommended.

To this, we add oilseeds, such as almonds, walnuts and hazelnuts which provide fiber.

“We eat it once a day.

3 or 4 walnuts with a dried apricot for example, either in the morning on an empty stomach to start, or during the day”, advised us Dr. Nina Cohen-Koubi in a previous article.

Fresh fruits and vegetables remain a major source of food in times of slack.

Leafy vegetables, such as spinach, cabbage or lamb's lettuce, provide antioxidants, magnesium fiber and vitamin B9, which will act on the nervous system.

For its part, the pepper is considered to be the vegetable richest in vitamin C, as are citrus fruits (kiwi, lemon, orange and clementine).

Finally, the avocado is full of good fats and has anti-inflammatory properties.

For their part, proteins are necessary, via eggs and red meat, which provide iron and tryptophan, an amino acid of vitamin D.

Listen: the editorial staff podcast

Iron and green vegetables to fight fatigue

A diet that is too rich or overloaded with bad sugars considerably depletes our body.

To indulge yourself with a sweet snack without playing on our fatigue, we can once again trust dark chocolate.

A real contribution of iron and magnesium, it provides an immediate dose of energy and leads to the energy production we need.

Secondly, green vegetables are very important.

First parsley, thanks to its high iron content, but also spinach, broccoli or asparagus, which are rich in magnesium, vitamin B9 and vitamin C.

Finally, at the top of the anti-fatigue foods, we find the orange.

Thanks to its richness in vitamin C, it gives a boost to the body and will boost our immune defenses.

Other citrus fruits are also to be preferred such as grapefruit, lemon or clementine.

Be careful, they are to be consumed preferably in their complete form: we avoid them pre-cut or in juice, to preserve as much as possible their fibers and their effectiveness against fatigue.

*Originally published in January 2021, this article has been updated.

The editorial staff advises you

  • Dizziness, sore throat, stomach pain... What your body wants to tell you

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  • The most effective sports against stress

Source: lefigaro

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