Most of us have had days when it feels like our Get Up and Go has got up and gone. Fatigue, or extreme tiredness, makes it difficult to get out of bed and get through our day. It can be caused by lifestyle factors such as poor diet, medical conditions and disorders, stress, burnout, and even some medications. The good news is that the right energy-boosting foods can help you fight fatigue naturally.
Food and Energy
Food provides our bodies with the nutrients and calories it uses as fuel for energy and to function properly. However, not all foods are equal when it comes to how they affect our energy levels.
The three main macronutrients that our bodies need include carbohydrates, protein, and fats. Carbohydrates, popularly known as carbohydrates, are the main source of energy. They are divided into two types: simple and complex.
Simple carbs give our bodies a burst of energy immediately, while complex carbs provide us with long-lasting energy. Both simple and complex carbs form part of a healthy diet, although it’s important to pay attention to when we consume them to maximize their effects.
It’s also important not to rely completely on carbs for energy. A range of other nutrients support our energy levels, so it’s essential to include a variety of healthy foods in our diet. With this in mind, let’s take a look at six energy-boosting and fatigue-fighting foods you should be eating.
6 Energy-Boosting Foods
Here are six foods to boost energy and fight fatigue the natural way.
Almonds
They say that dynamite comes in small packages, and that’s certainly the case with almonds. These small nuts are bursting with nutrients, including carbs, protein, and healthy fats. You get 6 g of carbs, 6g of protein, and 14 g of healthy fats from just 28 g (1 oz) of almonds. Plus, they’re a low-glycemic index food, which means your blood sugar levels won’t spike.
The carbs in the almonds will give you a burst of energy, but thanks to the protein and fats in these nuts, your digestion will slow down a little, which means the effect on your energy levels will last longer.
What’s more, almonds also contain healthy doses of vitamin B, vitamin E, magnesium, and other nutrients. You can get almost 20% of the recommended daily intake of magnesium, which your body needs for energy production, from 28 g of almonds. You can add these healthy fatigue-fighting nuts to your breakfast or lunch or enjoy them as a snack during the day.
Blueberries
Known for their refreshing taste and vibrant color, blueberries are a popular addition to pancakes, muffins, fruit salads, smoothies, and all sorts of other treats. They’re also one of nature’s greatest gifts for fighting fatigue and boosting energy levels.
Blueberries’ significant nutrient profile provides a great burst of energy. In addition to being a healthy source of carbohydrates, they also contain antioxidants that help reduce fatigue and combat oxidative stress. Along with carbs and antioxidants, blueberries are packed with vitamin C, which supports the proper functioning of energy metabolism and helps fight fatigue. One cup of these berries contains 24% of our daily recommended vitamin C allowance.
Dates
Produced by the date palm native to the Middle East, dates are one of the sweetest fruits on earth. They’re also one of the best foods for boosting your energy levels.
Dates are a powerhouse of natural sugars, including fructose, glucose, and sucrose. A single pitted date also contains 18 g of carbs. This means a few dates are enough to give you a quick burst of energy when you need it. Dates also contain other vital nutrients that help support your body’s functions, including copper, iron, manganese, and potassium.
If you find dates too sweet to eat as is, try adding them to oatmeal, no-bake energy balls, smoothies, or other dishes.
Eggs
Eggs aren’t energy-boosting foods on their own, but they contain nutrients that support your body’s energy production. They’re packed with protein and various B vitamins, which are essential for energy production.
One hardboiled egg provides your body with as much as 0.07 mg of thiamin, which is 6% of the recommended daily intake. Also known as vitamin B1, thiamin plays a pivotal role in metabolizing glucose for energy. You can eat eggs as part of any meal or as a quick snack.
Hummus
Made from chickpeas, tahini, garlic (optional), and olive oil, hummus is a flavorful dip containing a range of nutrients that either provide fuel for the body or support the body’s energy production. This tasty dip gives you a good dose of complex carbs and fiber, as well as healthy fats.
A half cup of hummus contains 20 g of carbs, 6 g of protein, and 4 g of fiber, which makes it perfect for fighting fatigue. You can enjoy hummus as part of a balanced meal or as a snack with pita bread, fresh vegetable crudites, or whole-grain crackers.
Oatmeal
Oatmeal is often cooked into a porridge for breakfast or added to cookies, bread, yogurt, and smoothies. It’s also fantastic for reducing fatigue and increasing your body’s energy levels.
This nutrient-dense complex carb contains vitamins, minerals, and soluble fiber. It takes longer to digest than sugary, processed breakfast cereals, which means it provides more energy for a longer period of time. What’s more, the fiber it contains helps your body use blood glucose more efficiently, so you don’t need to worry about having a sugar crash.
A half-cup of dry oatmeal contains 27 g of carbs and 4 g of fiber. There are plenty of oatmeal options available, but the best of them are plain versions of old-fashioned oats, quick cooking oats, steel-cut oats, or instant oats. Instead of sweetening your oatmeal with sugar, try adding energy-boosting foods such as blueberries, dates, or bananas.
Final Thoughts
With the energy and weight loss segment making up 29.5% of global vitamin supplement revenue and 8.5% growth expected annually until 2028, it’s clear that a lot of people are looking to fight fatigue.
These six foods can help, as they are chock-full of vitamins and minerals. However, while these foods give you energy, it’s important to be aware that fatigue can also be caused by various health conditions. Please visit your doctor if you’re constantly feeling tired, as you may need medical treatment.
