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In today’s modern, busy world, maintaining energy levels is crucial, and the food we eat plays a key role in energy production. Eating smaller, well-spaced meals throughout the day is recommended, particularly foods that fight fatigue rather than foods that make you tired and sluggish. In this article we will discuss the top 10 foods that fight fatigue, offering delicious and nourishing options to optimise your vitality.

The most common causes of fatigue

Fatigue can be due to a number of factors, often leaving us searching for remedies in the foods we eat. Allergies are a common reason for fatigue, and we use up energy as our bodies work overtime to combat reactions. Another reason could be anaemia, a condition characterised by a deficiency of red blood cells, leading not just to persistent fatigue but also dizziness. Mental health and wellness could also be a contributing factor, with conditions like depression making it hard to get out of bed, let alone powering through a day. Infections can take a heavy toll too; as the body fights off pathogens, even ample sleep may not ward off the feeling of exhaustion. Additionally, an underactive thyroid may leave you lacking in crucial T3 and T4 hormones, contributing to a constant state of lethargy. Knowing which foods to eat to support energy, and which might leave you feeling tired and sluggish, can be a game-changer in managing these conditions.

The top ten best foods to fight fatigue

Check out our list of the top ten best foods that fight fatigue, chosen for their proven energy supporting properties to help you stay invigorated throughout the day:

1. Water

Water, the most essential element for life, is an unsung hero in the fight against fatigue. Each cell and function of the body requires water to operate efficiently, and it’s calorie-free. Staying well-hydrated helps ward off the lethargy associated with dehydration, keeping you free from the tiredness and sluggishness that come with inadequate hydration.

2. Fresh Fruit and Vegetables

Fresh fruit and vegetables are full of nutrients, a contrast to processed foods that often lack these vital energy-sustaining vitamins and minerals. Avocados, for example, are a good choice, as they are packed with healthy fats and fibre to provide sustained energy levels. Watermelon, with its high water content, is both hydrating and helps fight fatigue, delivering natural sugars for an energy boost without leading to the crash associated with foods that make you tired and sluggish. Incorporating a variety of fresh produce into your diet is a delicious way to keep fatigue at bay and maintain energy throughout your day.

3. Lean Proteins

Lean proteins are essential when looking to support energy levels and should be a staple for anyone looking to avoid foods that make you tired and sluggish. Chicken, turkey, and fish are great sources of high-quality protein and are preferred over red meats because they provide essential nutrients without the added saturated fats. These lean proteins are key when considering foods to eat for fatigue.

4. Non-Caffeinated Drinks

Caffeine, when consumed in moderation, isn't necessarily harmful and doesn't have to be avoided entirely. However, it's important to understand that it doesn't provide the body with long-lasting energy and can lead to an energy crash, contributing to feelings of being tired and sluggish. Instead, choose non-caffeinated drinks, which can be hydrating, a key factor to help maintain steady energy levels throughout the day.

5. Unprocessed Foods

These are foods which are free from preservatives, additives, and excess sodium, all of which could be linked to tiredness. By opting for fresh, whole foods, you could avoid refined sugars which can lead to energy crashes, but also provide your body with essential nutrients. Foods that fight fatigue are usually those in their most natural state, as they retain the beneficial properties that processed foods lack. Incorporating these types of food into your day could support a steady supply of energy.

6. Nuts and Seeds

Nuts and seeds are powerhouses when it comes to energy, mostly due to their rich magnesium content, a mineral essential for energy production. From the selenium-rich Brazil nuts to magnesium-packed sunflower seeds, raw and unsalted nuts and seeds are great examples to include in your daily diet.

7. Vitamins and Supplements

We can’t eat perfectly all the time, which is why vitamins and supplements can be a useful way of ensuring nutrients to help maintain healthy energy levels. At Nutri Advanced, we offer a number of energy support supplements including MegaMag Energen Plus featuring high strength magnesium, and also CoQ10 which is known for energy support. Along with a balanced diet, these supplements can be part of a comprehensive approach to consuming foods to eat for fatigue, and helping you maintain vitality throughout the day.

8. Eggs

Eggs are a good source of high-quality protein and healthy fats. Unlike foods that make you tired and sluggish, eggs can provide more sustained energy. Full of vitamins including B12, which can help support energy levels, eggs are an excellent choice among foods to eat for fatigue, as they not only support energy levels but also contribute to overall health.

9. Oats

Oats are a low glycaemic index and high fibre food which aids in slow release of energy, helping to maintain consistent energy levels throughout the day, unlike foods that make you tired and sluggish. When preparing porridge or oatmeal, avoiding refined sugars is key as it can help prevent the rapid energy spikes and crashes that can leave you feeling exhausted. By incorporating oats into your diet, you are choosing one of the top foods that fight fatigue.

10. Kale

Kale is a leafy green packed with calcium, folate, and B vitamins, which are key when it comes to energy metabolism, making it a great addition to the foods that fight fatigue list. Filling up with kale as part of a balanced meal can help you to steer clear of foods that make you tired and sluggish.

What to avoid so you can prevent fatigue from food

As well as opting for foods that invigorate, it’s essential to look at limiting foods which may exacerbate tiredness. Foods high in sugar, such as honey, should be limited as they can cause a quick surge of energy followed by a sharp drop, leaving you more tired than before. White bread, along with other refined carbohydrates found in breads and pastries, can also disrupt blood sugar balance and can contribute to energy crashes. Highly caffeinated drinks might offer a temporary energy boost but can also lead to dehydration and sleep disturbances, both of which can increase fatigue levels in the long run. Heavily processed, ‘junk’ foods like crisps often contain trans fats and additives that may lead to decreased energy. By avoiding these, you could help maintain your energy levels throughout the day.

Tips to keep up energy

How to maintain consistent energy levels will depend on the individual, however, there are some lifestyle tips that can be beneficial. For most people it’s recommended to avoid skipping meals. If you notice a dip in your energy, morning or afternoon snacks can be helpful. Staying hydrated with water is also essential for supporting energy levels as dehydration can cause fatigue. Balanced hormones and a robust immune system can also help to support energy, as can managing stress levels. Chronic stress can deplete your energy reserves, leaving you feeling exhausted.

Wrapping up

In summary, incorporating foods that fight fatigue into your diet could make a marked difference in optimising your energy levels throughout the day, and it’s just as important to be mindful of avoiding foods that make you tired and sluggish. By selecting these types of foods, you can support your body's energy production and optimise vitality and overall well-being.

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