10+ foods that help combat tiredness and fatigue
The key to fighting off chronic exhaustion is proper nutrition. Without the right balance of vitamins and minerals, the body can’t make enough energy to get you through the day. The adage “Breakfast is the most important meal of the day” is true for many people. If you don’t eat, you don’t have energy.
Caffeine and food high in sugar such as cookies and soda may provide an energy boost, but that boost only lasts for a couple of hours. Once the energy is used up, you’re back to square one. So make sure the food you eat contains nutrients that fuel lasting energy.
Bananas are powerhouses of nutrients. They contain fiber, vitamins, potassium and carbohydrates. Combined, these elements provide a healthy energy boost.
Water itself doesn’t increase your energy level, but it does assist with the energy process within the body. Water also helps with the absorption of fiber. It’s important to drink several glasses of water per day, so next time you crave a soda, grab a glass of water instead.
Oatmeal works to keep blood sugar levels stable, which helps someone maintain a consistent energy level throughout the day. Avoid presweetened oatmeal; just add a little honey if you want sweetness.
Whole-grain cereal with fruit on top provides energy to start the day, with energy lasting until the next meal or healthy snack. The fiber in the cereal helps slow the absorption of carbohydrates, resulting in a slower, steadier release of energy.
Squash, carrots and potatoes contain complex carbohydrates. Simple carbs are the ones that create quick bursts of energy, so focus on eating complex carbs instead for sustained energy.
The unsaturated fat in avocados can help lower the risk of heart disease. The fat and nutrients in avocados also contribute to lasting energy. If you don’t like plain avocado, try guacamole or add seasoned slices to a salad.
If you don’t eat meat, eggs are a wonderful alternate protein source. Try scrambled eggs with avocado for breakfast or hard-boiled eggs and a slice of whole-grain bread for lunch.
For those who are not vegetarian, lean and skinless chicken and turkey are good protein sources. Protein aids in moving vitamins through the body, and protein breaks down into amino acids. These amino acids provide some energy in lieu of carbs and fat.
Almonds, cashews, pecans, walnuts and other nuts contain magnesium, protein and fiber. For the healthiest choice, stick to unsalted and unsweetened nuts.
Chia seeds are packed with omega-3 fatty acids, fiber and carbohydrates. Add some seeds to your morning yogurt or blend some in a smoothie for lunch.
As long as it’s not fried, fish such as salmon contain healthy omega-3 fatty acids. The protein in fish also helps with metabolism.