The hot summer months are also a time when physical fatigue easily accumulates. The causes of summer fatigue are the loss of physical strength caused by the heat and an unbalanced diet.

In this article, we will introduce nutrients that are effective in recovering from summer fatigue and foods that contain them.
Eat foods that will help you recover from fatigue and get through the hot summer.

What nutrients are effective in relieving fatigue?

Nutrients that are effective in recovering from fatigue include B vitamins, protein, and citric acid.
Below we will introduce the effects of each and the ingredients they contain.

Vitamin B complex

The B vitamins are a collective term for eight types: B1, B2, B6, B12, niacin, pantothenic acid, biotin, and folic acid, and are nutrients involved in energy metabolism.
Found in pork loin, red fish, almonds, etc., it helps convert food into energy and recover from fatigue.

In particular, vitamin B1 is essential for the metabolism of carbohydrates and amino acids, and is effective in reducing muscle fatigue, and a deficiency in it can lead to lethargy and loss of appetite. To make it easier to absorb, it is recommended to cook it with foods that contain allicin (garlic, chives, onions, etc.).

Any water-soluble vitamins in excess of the required amount are excreted in the urine, so it is important to take them in small amounts frequently rather than taking a large amount all at once.

Protein ​

Ingesting protein is important to restore your physical strength lost in the summer heat.
It is found in large amounts in pork, chicken breast, tofu, etc., and is used as a raw material for muscles and bones as well as a source of energy.

Of the 20 amino acids that make up proteins, there are 9 "essential amino acids" that cannot be synthesized in the body.

Animal protein, one of the two types of protein, contains these essential amino acids in a balanced amount.
It is quickly digested and absorbed, providing efficient nutrition for muscle regeneration.
If you consume too much, the food that cannot be digested or absorbed will rot in your intestines and produce toxins.

The other type of protein, plant-based, has a slightly lower amount and balance of essential amino acids than animal-based proteins and is digested and absorbed more slowly.In exchange, it contains nutrients not found in animal-based proteins, such as isoflavones, which have antioxidant properties, and potassium, which increases metabolism, and it also has a lower fat content.

It is important to have a good balance between animal and plant proteins.

Citric acid

Consuming citric acid, which is found in sour foods, is recommended for recovering from fatigue.
It expels lactic acid, which causes fatigue, from the body and converts absorbed proteins and carbohydrates into energy.
It is found in large amounts in citrus fruits, pickled plums, vinegar, etc.

Sourness activates the stomach and stimulates appetite, so it is recommended to include sour foods in your diet during the summer, when appetite tends to be poor.

Foods that help relieve fatigue

In order to recover from fatigue through diet, it is important to use foods that contain the nutrients mentioned above.
By incorporating a variety of foods into your daily diet, you can ensure a balanced intake of nutrients.
Here are some foods that will help you recover from fatigue:

Meat and fish

The protein and B vitamins found in large amounts in meat and fish improve energy metabolism and relieve physical fatigue.

Recommended meats are pork and chicken. Pork tenderloin and thigh meat in particular are rich in vitamin B1, which helps recover from fatigue and provides energy, and can be consumed more efficiently than any other food. Vitamin B12, which is also found in pork, works with folic acid to create red blood cells and help prevent anemia.

Among fish, eel, mackerel, and bonito contain a lot of vitamin B1.
Eel in particular boasts one of the highest vitamin B1 contents of any seafood, and is also rich in vitamin E, which has antioxidant properties and improves blood flow. Bonito is also rich in B vitamins and animal protein, making it a recommended food for recovering from fatigue.

Dishes that are easy to eat in the hot summer include pork with ginger, stir-fried liver and chives, and grilled eel.

Eggs ​

Eggs are an excellent source of protein containing all nine essential amino acids.
It boasts the highest score of 100 in the "amino acid score," which is calculated by comparing the amount of amino acids with a standard value.
In addition to protein, it is also rich in vitamins B2, B12, D, A, and E, helping to invigorate a tired body.

Egg dishes that are easy to eat even in the summer include stir-fried eggs and tomatoes with chives.
We also recommend eating boiled eggs as a topping for somen or tsukemen.

● Green and yellow vegetables and fruits

Green and yellow vegetables and fruits contain vitamins, minerals, and citric acid, which are effective in recovering from fatigue.

We especially recommend fruits that are high in citric acid, such as oranges, grapefruit, and summer mandarins.
You can get a reasonable amount of vitamin C by having fruit for breakfast or dessert.

Nuts ​

Nuts are rich in zinc, B vitamins, and vitamin E.
Zinc improves immunity, while B vitamins improve energy metabolism.

Almonds, in particular, are known as "superfoods" because of their high nutritional value.
It is rich in vitamin E, which has antioxidant properties, and dietary fiber, which regulates intestinal flora.
It also contains a lot of vitamin B2, which helps support the health of skin damaged by summer's ultraviolet rays.

The recommended daily intake is about 23 tablets, and by carrying them in small bags or individual packs, it is convenient for supplementing nutrition on the go.

Kimchi ​

Kimchi, a fermented food, contains lactic acid bacteria that help regulate the intestinal environment.
A healthy intestinal environment makes it easier to absorb nutrients from food and improves energy metabolism.
In addition, the capsaicin contained in the chili peppers used in kimchi improves blood flow and aids digestion.

The spiciness and sourness of kimchi stimulates the appetite and helps provide nutrition during the summer when appetite tends to decrease. We recommend making kimchi with pork or eating it with rice or cold noodles.

Sticky ingredients

Sticky foods protect the stomach lining and help break down proteins.
Typical ingredients include okra, molokheiya, and nameko mushrooms.
In particular, molokheiya contains a lot of potassium, carotene, and vitamin B2, making it perfect for recovering from summer fatigue. It is recommended to eat it together with meat or seafood, which is rich in vitamin B12.
It can be easily eaten by adding it to miso soup or stir-frying it with meat and eggs.

What foods are good for a tired stomach?

In summer, our diet tends to be dominated by cold foods, which can tire the stomach and intestines.
When your stomach and intestines are tired, your appetite decreases, creating a vicious cycle of further fatigue.
Below we will introduce some foods that are easy to eat and digest even when your stomach is tired.

● Porridge/Rice porridge

Porridge is a food that helps ease the burden on a weakened stomach and intestines and provides recovery.

Warm porridge warms up the cold and weakened stomach and intestines, helping to relieve fatigue.
In addition, porridge made by simmering rice for a long time breaks down the rice fiber, making it easier to digest.
It's easy to make, just add water and rice to a pot and boil.

Recommended toppings include pickled plums and steamed chicken.
The sourness of umeboshi stimulates the appetite, and the citric acid is effective in recovering from fatigue.
By adding steamed chicken, you can consume protein, which is a source of energy.

● soup

When your stomach is tired, soup or broth is recommended.
Soup allows you to eat a lot of ingredients at once and also helps you stay hydrated.
Including green and yellow vegetables will help recover from fatigue, while adding meat or fish will provide an effective source of energy.

Hot soup is better than cold soup.
Food that warms the body is gentler on the stomach when it is tired from eating cold food.

All you have to do is cut the ingredients and simmer them, making this a quick and easy dish to help relieve fatigue.

● Yogurt

The lactic acid bacteria contained in yogurt has the effect of regulating the intestinal environment, improving gastrointestinal function and boosting the immune system.
The calcium and protein in yogurt are easily digested and absorbed, and vitamin A and vitamin B2 are effective in protecting and regenerating the stomach lining and improving resistance.

Yogurt also improves the quality of your sleep by improving your intestinal environment, making it the perfect food for recovering from fatigue.

summary

Below are some foods that will help you recover from summer fatigue:

• In the summer, it is easy to have a diet that is biased towards carbohydrates, so eat foods that contain B vitamins and protein.
• Eat foods that contain citric acid, which helps relieve fatigue.
• Eat warm foods to improve fatigue caused by a cold stomach.

Eat a nutritionally balanced diet and enjoy a healthy summer.

Article supervision

Professor Rumi Sato
Fujisaki Medical Clinic

After graduating from Kurume University School of Medicine in 2002, he worked as a medical intern at Kurume University Hospital.
He currently works in the respiratory, infectious disease, and allergy departments at a hospital affiliated with the university, and will become vice director of Fujisaki Medical Clinic in October 2023.

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