Foods that can help combat fatigue

Who doesn’t need more energy food?

We’re all lacking enough. When you’re feeling low the foods and drinks are typically packed with carbohydrates, especially caffeine or sugar. These foods can give you a short energy boost, but then an abrupt crash can follow.

What should you eat for better energy levels? Many options are healthier than the ones you’ll find in the majority of vending machines. And the list probably includes a variety of your favorite foods that you did not know could lift you when you wake up or during your afternoon slump. Every food has calories (which are energy units) as well as energy. Certain foods contain more nutrients that are involved in metabolisms that produce energy.

Foods That Help Fight Fatigue

Food Nutritional supplements to combat fatigue

Certain nutrients are required to feel energetic and healthy. It’s not because they’re stimulants such as caffeine, but rather because the body utilizes these to generate energy on cells. This is what drives you and not just making things go faster for a time.

The energy-producing nutrients include:

  • B vitamins
  • carnitine
  • CoQ10 (Coenzyme Q10)
  • Creatine
  • iron
  • magnesium
  • protein
  • potassium

If you are looking at combating fatigue, you should be looking at protein and carbs. Carbohydrates -which are derived from sugary food items and grains provide rapid energy, but you’ll soon become empty and you’ll be back to square one.

Do you remember the basic food groups that you were taught in elementary school? Let’s go over each of them and determine what foods are rich in vitamins and minerals that provide energy so you’ll know which are the most effective options not only for after-school hours when you’re not feeling energetic and need to keep up and going in order to prevent you from falling off in the in the first place.

Food Protein: Animal-based

Eggs, fish, and meat along with dairy items are great proteins. But, different food items contain various mixes of energy-producing substances.

All of the foods listed that belong to this category have protein. Beef, pork, and poultry can also supply coenzymeQ10 as well as iron, carnitine magnesium, B vitamin potassium, and creatine in various quantities.

Fish and seafood are also rich in magnesium potassium CoQ10 as well as B Vitamins, Creatine, and CoQ10. Other remedies for fatigue derived from animals include:

  • Eggs: CoQ10, B vitamins
  • Milk and other dairy products B vitamins and magnesium

Food Protein: Non-animal

If your diet isn’t rich in meat, or some other meat products you might require a greater intake of plant-based protein to avoid fatigue.

Protein sources that are not animal-based include seeds, nuts, and beans. They are particularly important for vegans and vegetarians and also for those who follow different diets that restrict meat consumption.

Similar to meat some seeds and nuts have other nutrients besides protein, which can give you more energy. They include:

  • Almonds: iron, magnesium, potassium
  • Cashew Nuts: Magnesium, Potassium
  • Chia seeds: magnesium, potassium
  • Peanuts: CoQ10, magnesium
  • Pistachios: CoQ10, Iron, Magnesium, Potassium
  • Pumpkin seeds contain potassium, magnesium
  • Quinoa (a grain-like seed) is composed of iron, magnesium Potassium, Magnesium
  • Sesame seeds: CoQ10, iron, magnesium, potassium
  • Walnuts: iron, magnesium, potassium

Peas, beans, and lentils are excellent for energy because they contain proteins, carbohydrates, and other nutrients. For instance:

  • Black Beans: Iron, Magnesium, Potassium
  • Edamame: Coenzyme Q10, Potassium
  • Soybeans: CoQ10, Iron, Magnesium, Potassium


Fruit can be a fantastic source of minerals and vitamins and minerals, which aid in the production of energy. Fresh fruit that is whole and fresh is the best choice since it will be depleted of vital nutrients due to age or drying. (Dried fruit and juices tend to be higher in sugar than fresh fruit.)

A few good options in terms of fruits that can help with fatigue are:

  • Apples include: CoQ10 and magnesium
  • Bananas: Magnesium, potassium
  • Blueberries: Magnesium, potassium
  • Dates: Potassium
  • Goji berries: Iron, potassium
  • Cantaloupe is a source of magnesium, potassium
  • Vitamin C: Lemons, Magnesium Potassium
  • Oranges contain CoQ10, magnesium, and potassium
  • Raisins: Iron, magnesium, potassium
  • Strawberries: CoQ10, magnesium, potassium

Fruits also have a lot of natural sugars (carbohydrates), so picking the fruits mentioned above could aid in gaining short-term as well as longer-term energy.


Vegetables have a variety of nutrients that produce energy as well as some provide a small amount in protein (although not the amount as sources like eggs, meat dairy, nuts, as well as beans).

Here are a few that could assist in providing energy:

  • Asparagus: magnesium, potassium, protein
  • Avocados: potassium, magnesium, protein
  • Broccoli: CoQ10, magnesium, potassium, protein
  • Carrot The Carrot contains potassium, magnesium and
  • Cauliflower CoQ10 and magnesium. Potassium
  • Spinach: iron, magnesium, potassium, protein
  • Squash: magnesium, potassium, protein
  • Sweet potatoes: magnesium, potassium, protein

As with fruit, vegetables contain carbohydrates, but usually smaller than fruit.


Grains can be a great source of carbohydrates for energy-boosting as well as a few nutrients that provide energy for a long time. A few good options include:

  • Brown rice includes magnesium, iron and potassium, protein
  • Oatmeal: iron, magnesium, potassium, protein
  • Whole wheat contains iron magnesium, potassium, protein
  • White rice includes magnesium, iron, and potassium, as well as protein

Most breakfast cereals are made up of these grains and are enriched with minerals and vitamins which makes them excellent sources of fatigue-fighters addition.


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