What Should You Eat When You Feel Fatigued?

Reviewed on 7/19/2021
what to eat when you feel fatigued
Here are 11 foods that fight fatigue and give you sustained energy throughout the day

Your body gets energy from what you feed it. So it's important to make sure you’re getting enough of the right nutrients throughout the day, so that you’re fueling your body with what it needs to repair, build, and maintain your body’s cells and tissues. 

When fatigue starts to set in, here are 11 foods that can give you a natural boost of energy.

11 foods that give you energy

1. Eggs

Eggs provide the body with plenty of protein and nutrients for sustained energy. One large, hard-boiled egg contains about 6 grams of protein and 5 grams of fat, as well as vitamins and minerals to help keep your body energized and feeling full for longer.

2. Yams and sweet potatoes

Yams and sweet potatoes are good sources of complex carbohydrates and high in fiber, which may help slow the body’s release of sugar into the bloodstream. Sweet potato is also high in potassium, helping to keep fatigue at bay. 

3. Oatmeal

Oatmeal is another complex carbohydrate that contains beta-glucan, a soluble fiber that forms a thick gel when combined with water. It digests slowly, providing longer-lasting energy.

4. Brown rice

Brown rice contains manganese, which helps enzymes break down carbohydrates and proteins to generate energy. Brown rice is less processed than white rice and thus retains a lot of its nutritional value.

5. Pomegranate

Pomegranates are high in antioxidants, vitamin C, and fiber, which can provide a surge of energy as well as build immunity, improve digestion, fight type 2 diabetes, and keep your blood pressure in check.

6. Orange

Citrus fruits, including oranges, are well-known for their immune-boosting vitamin C nutrients. Oranges in particular are a great choice because each variety of orange  contains more than the recommended daily amount of vitamin C. Vitamin C increases the body’s ability to absorb iron as well as its ability to produce collagen, thus protecting cells from damage.

7. Watermelon

Beside being delicious and refreshing, watermelon is 92% water, full of cell-protecting antioxidants, and contains vitamins A, B, and C that help prevent infection. It also has lycopene, which acts as a shield to protect the body from UV rays. 

8. Broccoli

Broccoli contains iron, potassium, calcium, selenium, and magnesium. It is also rich in fiber, protein, and vitamins A, B (including folic acid), C, E, and K

9. Beetroot

Beetroot helps promote digestion and weight loss. Due to its high polyphenol content, beetroot is also good for hair and skin

10. Edamame

Edamame is high in protein, B vitamins, copper, and phosphorus. Copper and phosphorus are involved in converting food into energy and releasing it into cells so that they can use it to perform various functions.

11. Low-fat yogurt

Yogurt with probiotics, or good bacteria, can help boost the immune system. Yogurt is also packed with vitamins and minerals that are beneficial for overall health.

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References
WebMD. Foods That Boost Your Energy. https://www.webmd.com/diet/ss/slideshow-food-energy-boost

National Health Service. The Energy 'Diet'. https://www.nhs.uk/live-well/sleep-and-tiredness/the-energy-diet/

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