Are you struggling with chronic fatigue or feel tired even after sleeping? I’ve been there too. It turns out, I haven’t been eating the right food. Don’t worry, there are foods that can help fight fatigue and I’ll tell you about it!
Foods to fight fatigue are coffee, water, chocolate, apples, banana, fish, rice, sweet potatoes, eggs, yogurt, avocados, oranges, watermelon, strawberries, seeds, beans, green tea, nuts and more.
10 Foods to Fight Fatigue
1. Coffee
Coffee is one of the first options that many people might think of, but not everyone is a coffee lover.
Just in case, you should still know its benefits.
Coffee contains – well, you know it, caffeine!
Caffeine is a type of compound that can easily pass through your bloodstreams, allowing it to quickly reach your brain.
It inhibits the activity of adenosine, the neurotransmitter that manages the central nervous system.
Due to this, hormones called epinephrine increases quickly. These hormones stimulates your body and the brain which may help you fight off fatigue.
2. Water
Everyone needs water and without it, we will easily die. Drink enough water to maintain your energy. Being dehydrated can easily cause fatigue.
3. Chocolate
Not just any chocolate, but it’s better if you eat dark chocolate to fight off fatigue.
Dark chocolate is richer in cocoa than regular or milk chocolate.
Cocoa contains antioxidants that can increase and regulate blood flow, helping you get the energy you need and fight off fatigue.
The better blood flow, the faster your brain and muscles can receive the oxygen it needs.
Dark chocolate will improve its functionality which can be useful during exercises or other physical activities.
As a bonus, the cocoa from dark chocolates contains antioxidant that can help improve and stabilize mood, gradually boosting mental energy as well.
4. Apples
Apples are a good source for carbs and fiber.
The way it has a natural sugar content mixed with carbs and fiber provides a slow and steady energy level for your body throughout the day.
Apples also have a high antioxidant that could slow down the digestion of carbohydrates, so it can release energy over a more extended period of time.
It is recommended to eat apples whole as juices and purees will remove fiber and the remaining health content are ingested faster which is why it may only provide you with quickly digested energy.
5. Bananas
Bananas taste great but they are also an excellent source of energy.
Though it has an ability to make you feel sleepy, it can give you a burst of energy when consumed in the morning!
Bananas are rich in carbohydrates, potassium and vitamin B6 which helps boost the body’s energy levels.
5. Fish
Salmon and tuna are examples of fatty fish — rich in protein, fatty acids and B vitamins.
It contains omega-3 fatty acids which reduces inflammation inside the body that causes fatigue.
Vitamin B12 works together with folic acid to produce red blood cells and help iron work better in the body. Optimal levels of red blood cells and iron in the blood can reduce fatigue and increase energy.
6. Rice
Not just any rice, but brown rice is better than white rice when it comes to fighting off fatigue.
Unlike white rice, brown rice is less processed and retains more of its natural, nutritional value.
It contains fiber, vitamins and minerals that are good for your health.
Because of the fiber it contains, brown rice also has low glycemic index. It helps regulate blood sugar levels, maintaining your energy levels throughout the day.
7. Sweet Potatoes
Not only are sweet potatoes delicious, but it’s also a good source for carbohydrates, fiber, manganese and vitamin A.
Its fiber content and complex carbs will only be digested by your body slowly and can sustain the energy that you need for the day.
Manganese also helps properly distribute nutrients inside your body in order to balance the energy you need.
8. Eggs
Eggs are rich in protein and leucine amino acids that helps stimulate the body’s energy levels.
In a way, egg can give you the energy that you need and also gives you the ability to stimulate it.
Eggs are also rich in vitamin B that helps break down the nutrients inside your body, regulating your energy levels.
9. Yogurt
Yogurt contains carbs that are mainly in the form of simple sugars like lactose and galactose that can provide immediate energy the moment it is broken down inside your body.
It is also rich in protein which can help slow down the digestion of carbohydrates inside the body, as a result, it slows down the release of sugars into your bloodstream, sustaining your energy levels sufficiently.
Aside from lactose, galactose and protein, yogurt also contain a lot of vitamin B2 and B12, vitamins that are involved in cellular functionality. It helps the formation of the molecular ATP, which your cells use for fuel.
10. Avocados
Avocados are actually known as a “superfood” because research has shown that it provides great health benefits.
The reason why they are great fruits is because they are rich in healthy fats and fiber. According to research, 84% of the healthy fats in avocados come from monounsaturated and polyunsaturated fatty acids.
It helps promote optimal blood fat levels and also enhances the body’s ability to absorb nutrients.
These healthy fats from avocados can be stored inside your body to be used as energy sources.
Aside from the healthy fats, avocados also consists of carbohydrate content which regulates or maintains steady energy levels.
It also has a great amount of B Vitamins which is necessary for optimal functionality of the mitochondria in your cells, where cellular energy is created.
Spicy foods can also help you fight off fatigue for a short period of time and have a lot of health benefits but eating too much of its portion at least 2 hours before bed might make it harder for you to sleep.
Foods that are high in fat and protein can sustain you with the energy you need to fight fatigue, but too much of it can cause your body to experience certain side effects such as having a hard time sleeping.
Another food that can help are watermelons, it contains water and can be slow to be processed once consume, releasing energy overtime for your body to use for fighting fatigue.
Please keep in mind the food and drinks listed above can be mixed with other ingredients that may counter its effect that can help you fight fatigue, so make sure to pick your food carefully and check the details first.
The food in this list will not only make you feel energetic by fighting off your fatigue but it can also help your overall health, keeping you away from other illnesses.
Eating the right food is also a good natural remedy so you don’t have to rely on medicine or health equipment that may cost a lot more than simply affording your food.
It’s important to maintain a healthy, balanced diet so your overall health will also stay properly stable.
10 Foods that causes Fatigue
Foods that are rich in Magnesium, Tryptophan, Vitamin B6, Calcium and Melatonin can also make you feel “tired” and sluggish or in other words, sleepy.
- Fruits / Berries
- Bananas, apples, avocados, peaches, cherries, dried prunes, pomegranate, grapes, olives
- Poultry
- Chicken, turkey
- Dairy
- Low fat yogurt, cheese, milk
- Nuts and seeds
- Almonds, pine nuts, flax seed, pecans, sunflower seeds, Brazilian nuts, pumpkin, cashews, peanuts, walnuts, pistachio nuts,
- Vegetables / dark leafy greens
- Collard greens, baby spinach, kale, broccoli, spinach, turnip greens, onions, seaweed, asparagus, lettuce,
- Seafood / Fish
- halibut, mackerel, tuna, salmon, shrimp, sardines, cod
- Legumes
- Soybeans, black beans, split peas, chickpeas, Lima beans, kidney beans
- Grains
- Wheat germ, wheat rice, barley, corn, oats, rice, barley, rolled oats,
- Tea / Beverages
- Chamomile tea, lavender tea, California poppy, Kava tea, warm milk, almond milk, Valerian tea, tart cherry juice, passion fruit tea, peppermint tea, St. John’s wort tea
- Others
- Pasta, red meat
(Read: “Solutions When You’re Tired and Sluggish” for more)
Related Questions
What causes fatigue right after sleeping?
Waking up but still feeling tired can be a sign of interrupted sleep or not getting the right sleep that you need. There are different factors that can lead to interrupted sleep.
- 17 Factors that Interrupts Sleep:
- Depression
- Insomnia
- Headaches
- Sleep apnea
- Noises
- Heart problems
- Musculoskeletal disorders
- Kidney problems
- Nocturia
- Phobias
- Stress
- Anxiety
- Panic attacks
- Bipolar disorder
- Schizophrenia
- Epilepsy
- Dementia
How can I boost my energy naturally?
There are several methods that can help boost your energy naturally, it’s all about following a natural, healthy lifestyle.
- Follow a proper sleep routine
- Manage your stress levels
- Avoid or limit smoking
- Limit drinking alcohol
- Maintain a healthy and balanced diet
- Avoid too much added sugar
- Drink enough water, stay hydrated
- Avoid processed foods, eat natural food
- Take advantage of morning sunlight
- Get plenty of regular exercises
How can I increase my stamina naturally?
There are a few ways that can help you boost your stamina naturally, but improvements may not be shown immediately, all you have to do is be patient and dedicated. Check these tips below.
- Drink enough water, stay hydrated
- Eat food rich in magnesium
- Don’t skip breakfast and eat on time
- Add carbs to your diet
- Exercise regularly but not excessively
- Eat a healthy and balanced diet, avoid overeating
- Reduce salt intake or avoid salty foods
- Get the right amount of sleep
- Start going out more in the morning
- Do not overwork yourself, you will get stronger slowly
