Nutrition-Based Strategies to Combat Spring Fatigue

Cold weather is gradually giving way to warm spring days. However, many people experience problems such as sleepiness, lack of concentration or joint pain during this period. The main cause of these complaints is likely 'spring fatigue'. Spring fatigue can be summarized as the body's winter-slowed metabolism failing to adapt quickly to spring months. During winter months, we also deplete our vitamin and mineral reserves. Regular walks in the open air, consuming plenty of water, and most importantly, eating a healthy diet can help us overcome spring fatigue. Aybala Akkülah, Nutrition and Dietetics Specialist at Acıbadem University Atakent Hospital, pointed out that vegetables and fruits are important sources of vitamins and minerals. Noting that these foods also have strong antioxidant properties, Akkülah stated: "Thanks to their antioxidant properties, they play an important role in making our bodies more energetic against spring fatigue. Since each fruit and vegetable contains compounds beneficial to health unique to itself, eating colorfully and variously allows us to obtain nutrients that are beneficial for our bodies." Due to the vitamins and minerals they contain, regular consumption of certain foods is extremely effective against spring fatigue. Akkülah explained the foods we should not leave off our tables to spend spring feeling energized.

Artichoke

Artichoke, which is also a good source of potassium and one of the richest sources of antioxidants, contains high levels of vitamin C, folate, phosphorus and magnesium. A single artichoke containing only 56 calories enhances the flavor when added to salads. Artichokes can be consumed using cooking methods such as steaming, boiling and grilling.

Strawberry

With the anthocyanin substance that gives it its red color, strawberry has high antioxidant properties. Strawberry is also a food quite rich in water and fiber; daily vitamin C requirements can be more than met with 10-12 strawberries.      

Purslane

Purslane contains high amounts of omega-3 fatty acids. Due to the vitamins and minerals it contains such as vitamin A, zinc, phosphorus, manganese, copper and calcium, purslane is also known as a 'superfood'. Zinc helps strengthen the immune system. Manganese, which serves as an antioxidant, is also important for energy production. 100 grams of purslane contains only 16 calories.        

Pineapple

Pineapple can have a major effect in eliminating edema that leads to fatigue. Pineapple is rich in vitamin C; thanks to the bromelain enzyme it contains, it helps strengthen the immune system and body resistance. Pineapple, which has a very high fiber content, is recommended to be consumed at no more than 2 slices per day.

Pea

Pea contains many vitamins and minerals such as iron, manganese, copper, zinc and calcium, and due to its fibrous structure has an immune-boosting effect. It also helps ease the digestive system. With its high antioxidant content, it provides high energy to our bodies.

Plum

Plum, a food loaded with soluble fiber in the intestines, both facilitates digestion and helps prevent and resolve constipation problems. In addition, it contains many vitamins and minerals. With its high vitamin C content, it strengthens immunity. Plum, a food rich in potassium, vitamin A and phosphorus, helps with weight loss as it does not rapidly raise blood sugar.

Asparagus

Aybala Akkülah reminded that asparagus, which is very rich in folate, is also an excellent source for vitamin K, continuing: "In addition to these, it is a food with high content of vitamin A, vitamin C and iron. With inulin, which it contains and comes from the group of non-digestible carbohydrates, it can contribute to the development of beneficial bacteria in intestinal flora. Asparagus is a food rich in water and according to research, maintaining proper hydration speeds up metabolism and helps your body burn more calories throughout the day. Thanks to all these effects, it strengthens your immune system and helps you fight against spring fatigue."

Beet

Since both its root and leaves can be eaten, beet is a food rich in vitamin and mineral content. Its root, which exhibits high antioxidant properties, helps strengthen the immune system. Beet leaves also contain vitamins A and K richly. Vitamin A is important for a healthy immune system, while vitamin K is essential for blood clotting and plays an important role in bone health. With its fiber content, it also protects our intestines and strengthens the digestive system.