Fatigue is rather common during the first trimester of pregnancy and returns in the third trimester. However, some women tend to feel extremely tired all throughout their pregnancies, and this is where things start getting troublesome. In a situation like this, even night owls end up finding themselves struggling to stay awake long enough to watch their favorite TV shows at night.
Pregnancy can literally zap all your energy making it just about impossible for you to stay energized during the day, but there’s good news, just by introducing a few super foods into your daily diet you can help curb your fatigue to a great extent. The fact of the matter is that the foods we eat tend to have an incredible effect on our energy levels.
For this reason, it’s necessary for you to make dietary choices that will help you stay energized during the day. The best options in this regard are high quality whole foods that your body can use and break down slowly to give you all the energy you require, thereby making you feel less tired. A few of the superfoods that you should eat to drive away that pregnancy fatigue are:
The consumption of leafy green vegetables, like spinach, can help fight off pregnancy fatigue significantly. To begin with, spinach is packed full of plant-based iron, magnesium, protein and B vitamins. Apart from that, it’s also known to contain a good deal of vitamin C that can assist in iron absorption.
This particular leafy green vegetable is a favorite among many for its delicious taste, and that little buttery texture that can satisfy just about anyone. There are plenty of ways for you to use it during pregnancy – you can include it in soups, sauces, smoothies or even prepare a savory breakfast entrée with it.
The best part about spinach is that its chlorophyll content can fight off inflammation that is known to trigger fatigue in pregnant women. Another super food to fight off pregnancy fatigue is broccoli. This vegetable is packed full of nutrients that are required for a healthy pregnancy. These include folate and calcium together with fiber and several disease-fighting antioxidants.
Serving those leafy greens
This popular green vegetable can assist your body in absorbing iron because it contains lots of vitamin C – it’s particularly helpful when you eat it with an iron-rich food source such as brown rice or whole wheat pasta.
While spinach offers high levels of iron and folate, kale and turnip greens are wonderful sources of calcium. Increase the nutrient value of your salad replacing the traditional iceberg lettuce with darker colored lettuces – the deeper the color, the higher the iron content. These vegetables can also be added to soups, sandwiches and pasta dishes.
Avocados are an amazing source of slow releasing energy. This means that after having an avocado, you avoid a high and then a sudden crash. Most importantly, avocadoes are also known to contain healthy fats and more fiber than any other fruit – just so you know, a whole avocado contains around 14 grams of fiber, which rivals any serving of bran cereals or shredded wheat.
Oh and with such high fiber content, healthy digestion is nearly guaranteed. Amidst the many amazing nutrients found in avocados, the ones that truly stand out are the wealth of B-complex vitamins contained within them. For those who don’t know, these vitamins play an important role in helping our bodies maintain healthy energy levels.
For this reason, it’s highly recommended for you to add avocado to your breakfast or toss some in your lunchtime salad so you can have an energy boost through the day. With their unique slow energy releasing capacity, avocados are a wonderful superfood to fight fatigue during pregnancy as the fruit does not cause a sudden spike or crash in energy levels.
I bet you didn't know Avocados were fruit!
Avocados are literally loaded with potassium vitamin C, folate, and vitamin B6 – all the other nutrients found in avocados do amazing things for you and your developing baby. Some of these nutrients are required for your baby’s healthy development while others ease the symptoms of morning sickness.
Say goodbye to all that pregnancy fatigue of yours by adding an avocado to your daily meals. Spread a bit of ripe avocado on your whole grain roll instead of mayo. Also, remember that avocados contain lots of fat – the good kind – and calories, which is why they are pretty filling.
Oats are a powerful food that can help boost your energy levels. This grain is what you call a ‘nutritional goldmine’ in terms of offering such an extensive variety of nutrients in even the smallest of servings.
Just so you know, rolled oats are known to contain over 300 milligrams of magnesium to give you energy per 1/3 cup together with 5 grams of fiber, 7 grams of protein, 8 percent of your daily iron needs and more than 300 milligrams of potassium for healthy blood sugar. If you’re a gluten-free eater, you can opt for gluten-free oats and try to work them into your diet in other ways besides porridge.
Getting your day off to an energizing start is rather easy by substituting your morning muffin or bagel with a bowl of oatmeal a few times a week. The complex carbohydrates found in oatmeal will keep you satisfied for a longer period of time and their slow digestion will continue to give you an energy boost all through the day.
Make yourself a bowl of oatmeal in the morning
To make the most out of this superfood, refrain from buying high-sugar flavoured oatmeal, the ones sold in boxes that contain artificial flavours. Instead, cook up the plain kind and add in a teaspoon or two of jelly or maple syrup. You can also add berries to your oatmeal for a more satisfying meal.
Oats are really amazing because they contain high amounts of iron, fiber, B vitamins and a number of other minerals. If you’re dealing with constipation during pregnancy, the fiber found in oats can definitely help out. Apart from having oats for breakfast, you can even add them to muffins, pancakes, cookies, cakes and even meatloaf etc.
Bananas contain several minerals, vitamins and carbohydrates, all of which tend to provide a quick energy release that can help you beat afternoon tiredness. They are also high in potassium which is known to fight off not just fatigue, but dehydration and muscle cramping too.
To be honest, bananas are quite a unique fruit when it comes to their ability to promote energy. The thing with these fruits is that they are packed full of soluble fiber that slows down the release of sugar into the bloodstream. Bananas are also high in B vitamins and magnesium, this fruit can go a long way in helping you stabilize your blood sugar and assist in promoting a relaxed state of mind.
Bananas can help curb nausea too
Through bananas, you’ll be able to acquire a constant stream of energy, which proves why athletes eat them before a workout. Considering they’re rather starchy by nature, it takes longer for bananas to get digested, therefore helping you stay full for a longer period of time. Have a banana first thing in the morning so you can utilize their complex carbs and natural sugars to stay active all through the day.
The high amounts of potassium found in bananas can help you get a quick energy boost to deal with pregnancy fatigue. However, bananas are also easy on the stomach and can help curb your nausea. Whip a banana into a breakfast smoothie with berries, yogurt, ice and a splash of orange juice or slice them up into your cereal to reap all the benefits this superfood has to offer.
Nuts contain high amounts of some very important minerals. These include: magnesium, copper, manganese, zinc, calcium, selenium, potassium, and vitamin E. If anything, these are the most filling on-the-go snackfoods available to you considering that they’re easily portable. Although nuts are high in fat, you can rest-assured that it is the good kind of fat that you will receive from them.
These versatile superfoods are easy to add to meals as well, make sure that you toss them into just about any dish you prepare – from meat dishes to salad, pasta and even baked goods, nuts can be used in most dishes. Just a handful of these protein and fiber filled powerhouses can keep you up and running all afternoon.
A handful of nuts is what you need
Nuts like almonds are rich in magnesium, they help turn sugar into energy. There isn’t much need for you to worry about the calories as well considering that studies have shown that consuming an ounce of nuts everyday as part of a weight loss diet can help satisfy appetites without gaining weight. Add in a few raisins and you’ve got the perfect combo of superfoods to help fight off pregnancy fatigue.
With their high omega-3 content, the consumption of nuts can assist you in reducing the risk of coronary heart diseases. Apart from tasting great, these energy powerhouses are a healthy snack considering that they are rich in protein and fiber, so make sure that you have a handful of nuts on a daily basis to do away with all that fatigue.
Dark chocolate is known to contain high amounts of vitamins and antioxidants, all of which contribute to driving away fatigue and raising energy levels. This amazing superfood is chock-full of polyphenols that increase levels of serotonin (the happy hormone), which in turn makes one feel rather energized.
Polyphenols have amazing fatigue tackling abilities, and with such a high quantity found in dark chocolate, there’s no wonder this yummy delight is a well-known food for fatigue. With it, you can fight off your pregnancy fatigue while fulfilling your craving for something sweet simultaneously.
The energy boosting properties of dark chocolate were tested by several research studies. All the studies found that dark chocolate increased the amount of the happiness boosting chemical in the brain known as serotonin, which then assists in reducing symptoms of fatigue and stress.
Destress and derive energy from dark chocolate
So if you find yourself feeling extremely tired and struggling to get through the day, a few squares of dark chocolate are just what you need to drive off those symptoms of fatigue!
There’s no denying the fact that this delicious food is called a ‘superfood.’ Made from the seed of the cacao tree, it contains several healthy nutrients and is one of the best sources of antioxidants known to man. The nutrients found in dark chocolate include magnesium, iron, copper, manganese, potassium, soluble fiber, selenium and zinc.
The magnesium found in dark chocolate also assists in fighting stress, irritability and depression. However, in order for it to help drive away pregnancy fatigue, make sure that the dark chocolate you have contains more than 85% cocoa.
Yogurt is yet another superfood that is known to fight tiredness. It’s full of probiotics that assist in improving digestive health, which further assists in reducing fatigue and relieving stress. If you have doubts about the wonders of yogurt in terms of driving away fatigue, rest-assured that its energy boosting properties were confirmed by a research study conducted by Swedish researchers.
These researchers basically focused on observing the positive effects of yogurt on patients who suffered from chronic fatigue symptoms. So for all the wonderful benefits that yogurt has to offer, make sure that you include it in your diet so you can stay physically, emotionally and mentally healthy all through your pregnancy and later on as well.
Water is essential to any diet
Watermelons are a great food when it comes to fighting fatigue, this is because of the high levels of water found in them, which makes them the perfect choice for relieving fatigue after a heavy workout or during the summers. Watermelons basically help fight fatigue by hydrating you.
You may find it hard at times during your pregnancy to consume adequate amounts of water, and in such a case, having a bit of this delicious fruit can work wonders for you.
Just a handful of pumpkin seeds (more like super seeds) is what you need to fight away afternoon fatigue and stress during pregnancy. Pumpkin seeds contain high amounts of iron, magnesium and protein, while also being packed full of tryptophan that helps fight stress. To get through the day, enjoy a handful of pumpkin seeds in the afternoon when you start craving for caffeine or something sweet!