Foods that fight fatigue

A number of factors put together can be responsible for that fatigue you are trying so hard to deal with. Some of these factors may include medical conditions, unhealthy lifestyle choices, reoccurring problems and stress at work.

Whatever might be the cause of your fatigue, it is recommended that you deal with it before it deteriorates into a worse condition. Luckily, food choices can help deal with fatigue, although this fact is uncommon. Diets that contain a variety of fresh, nutrient-rich foods can help reduce feelings of fatigue. Such foods include kale, oats, and watermelon, among others. In general, foods that can help boost energy levels are fresh rather than highly processed. They also tend to be rich in nutrients. Some examples of foods that can help you fight fatigue include:

Fruits and vegetables

When you take foods that are fresh, you are guaranteed more nutrients and many healthy benefits. Unlike processed foods that may have been stripped of their nutrients because of a required longer shelf life, fresh foods that ripen naturally typically contain higher nutrients.

Lean proteins

You consume more saturated fats when you eat red meats. Leaner meats, like chicken, turkey, and fish contain less saturated fat still provide quality protein. Fish like salmon and tuna are high in omega-3 fatty acids and are rich sources of heart healthy fats.

Whole grains and complex carbs

Refined carbohydrates like sugars and white flour are just like processed foods which are hardly nutritious. For a healthier option, choose whole grain foods and complex carbohydrates that will ensure that your body gets the full benefits of the hull of the grain that adds fiber to your diet.

Nuts and seeds

nuts and seeds

Nuts and seeds are very important foods if you are looking for foods that will help you beat fatigue and fight hunger. With a variety of nuts and seeds included in your diet, you can be guaranteed a good amount of healthy nutrients and energy. Some of the nuts you can try include almonds, Brazil nuts, cashews, hazelnuts, pecans, walnuts, sunflower seeds, and pumpkin seeds. Eating them raw and unsalted is highly recommended.


Oats are often underrated because they are usually considered as only a simple breakfast meal. However, oats are very rich sources of filling fiber and they also contain some protein. Plus, people who experience blood sugar spikes and drops with other processed breakfast cereals are advised to take oats instead.

It is also recommended that you choose the plain types of instant packets of oatmeal, steel-cut oats, or old-fashioned oats because they aren’t filled with extra sugar. You should also be mindful of what you put in it such as milk, a little honey, and probably mixed berries. Then you can be guaranteed to get more energy that will get you through the day.

Chia seeds

Because of their rich source of carb, healthy fats and filling fiber, chia seeds may be an excellent source of prolonged energy. They are thus good for you if you are always involved in activities that require endurance. Two tablespoons alone of chia provide about 24 grams of carbs and about 4.8 grams of omega-3s, which are heart healthy and anti-inflammatory. Eating chia seeds may even provide just as much energy as carbohydrate sports drinks. For everyday purposes, you may choose to add a few tablespoons of chia seeds to your morning smoothie or add a scoop to your afternoon yogurt to provide just enough of an energy boost for you to overcome fatigue for the day.

Vitamins and supplements

The importance of vitamins in keeping you healthy cannot be overemphasized. Consider increasing your vitamin intake by taking more of vegetables and fruits. You may also consult with a nutritionist to determine supplements you may likely need.


banana squashed
banana squashed

Bananas are healthy body boosters capable of providing your body with sustained energy. Bananas are loaded with potassium, fiber, vitamins, and the perfect amount of carbohydrates that provide you with a big boost of natural energy. In addition to the energy benefits of banana, the manganese in banana is good for your skin, while potassium is good for your hearth and in keeping your blood pressure in check. Bananas also aid digestion and can help you deal with gastrointestinal issues.


drink water
drink water

It might surprise you to see water in this list; but drinking water enhances optimal functioning of the body. Although water doesn’t provide energy in the form of calories, it is key in facilitating the energetic processes in the body, which is an energy boost in itself. Replacing unhealthy drinks by sipping water throughout the day will do you much more good than you know.

Non-caffeinated beverages

Taking caffeine in moderate amounts is quite okay and may have added health benefits. Caffeine may provide a short-term boost, but doesn’t actually provide the body with the required energy. No matter how much caffeine you take to boost your body, you’ll eventually feel run down. However, if you must have your fix, you can try black coffee or unsweetened tea. You should choose healthier non-caffeinated drinks, rather than sodas and energy drinks that are full of refined sugar and artificial ingredients that are not good for your body. Too much consumption of refined sugar may even lead to other health issues.

Unprocessed foods

While eating snacks like cheeseburgers, ice-creams and fries could really feel good, most of them actually offer little or no nutrition. Processed foods ranging from packaged or canned foods, candy and precooked meats usually preservatives, additives, sodium, trans fat, and artificial ingredients in large amounts. They can thus slow you down and wont help you fight your fatigue. Unprocessed foods on the other hand are a healthier option because they constitute a balanced diet.

In summary

Fatigue is a condition that can be managed. Being mindful of your food choices can be a healthy and effective way to keep your energy up. In addition, regular exercise and maintaining a nutritious diet can help you maintain healthy levels of energy when experiencing fatigue.

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