10 affordable foods to overcome fatigue and boost your energy
Illustrative photo (Freepik)
Consuming the wrong foods often leaves us feeling tired and drained. But there’s good news: some foods can help you recover and overcome apathy and fatigue, citing dietitian Oleh Shvets.
10 foods to boost energy and alleviate fatigue
Unprocessed natural foods
Ultra-processed foods like sweets, ready-made meals, snacks, and canned goods contain high levels of sugar, salt, preservatives, trans fats, and additives, which can lower energy levels.
Seasonal fruits and vegetables
Unlike long-stored processed foods, fresh produce is richer in nutrients. Add a variety of naturally ripened seasonal fruits and vegetables to each meal.
Caffeine-free drinks
While caffeine may provide a temporary boost, it doesn’t supply real energy. Choose unsweetened black coffee or tea. Excessive intake of sugary or energy drinks leads to a quick energy crash and health risks.
Lean proteins
Proteins from lean meats like chicken, turkey, and fish are vital energy sources and contain less saturated fat. Omega-3-rich fish, such as herring and salmon, benefit heart health.
Whole grains and complex carbohydrates
Whole grains provide essential energy, fiber, and health benefits unlike refined carbohydrates.
Nuts and seeds
These foods are perfect snacks, rich in nutrients and energy. Eat them raw and unsalted to sustain vitality.
Water
Though calorie-free, water is essential for metabolism, improving energy levels. Drink it throughout the day instead of sugary drinks.
Bananas
High in potassium and fiber, bananas are an excellent source of natural energy, even for prolonged physical exertion.
Oats
Whole-grain oats provide filling fiber and help maintain stable blood sugar, making them ideal for a healthy breakfast.
Chia seeds
Packed with Omega-3s, fiber, and healthy fats, chia seeds offer lasting energy and heart health benefits.
To fight fatigue, Shvets recommends eating small portions of food every 3-4 hours, exercising, maintaining a healthy weight, establishing a sleep routine, avoiding caffeine in the evening, and managing stress.
To combat chronic fatigue, include the following in your diet:
- Vitamin B12 (poultry, fish, dairy products)
- Folic Acid (leafy greens, legumes)
- Vitamin C (citrus fruits, broccoli)
- Magnesium (nuts, whole grains)
- Zinc (meat, legumes)
A balanced diet and mindful food choices help enhance energy levels and overall well-being.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
