10 foods that help you overcome fatigue and exhaustion

 Renew your body's energy

Eating a heavy meal can make you feel tired or lethargic, while some people suffer from "chronic fatigue syndrome." In any case, taking a walk, even a short one, and eating the right foods can help you renew your energy.

If you feel tired frequently, Healthline experts recommend eating small meals every 3 to 4 hours, and include the following foods

1. Unprocessed foods

Processed foods contain ingredients such as preservatives, additives, sodium, trans fats, and added sugars. Over time, these ingredients give your body fewer nutrients such as vitamins and minerals it needs to function efficiently.

Ingredients found in ultra-processed foods can also cause more inflammation, so it is recommended to choose lean proteins, legumes, nuts, and seeds as snacks.

2. Fruits and vegetables

Fruits and vegetables contain vitamins, minerals, and essential nutrients that help fight fatigue and improve physical function. These nutrients also help the body work at its peak performance, which helps overcome fatigue.

Health care organizations recommend eating at least 5 servings, or 400 grams, of fruits and vegetables daily.

3. Caffeine-free drinks

Caffeine is acceptable in moderation and provides a short burst of energy, but too much can lead to fatigue.

Drinking water, decaffeinated black coffee, and unsweetened tea may be your best options to prevent fatigue.

4. Lean proteins

Lean proteins are a fatigue-fighting tool, preventing malnutrition and preventing glucose fluctuations.

Guidelines recommend that men eat at least 56 grams of protein daily, and women 46 grams.

This type of protein includes: chicken breast, turkey, oily fish, tofu, and legumes.

5. Complex carbohydrates

Carbohydrates are an important macronutrient. They are the body's primary source of energy.

However, it is important to choose foods made from whole grains and complex carbohydrates, as they are full of beneficial fiber and are digested slowly by the body, providing long-lasting energy.

While refined carbohydrates are digested quickly and can lead to a rapid energy crash.

Examples of complex carbohydrates include whole grains like brown rice and whole wheat.

6. Eat Nuts

Nuts are a great food source to help fight hunger, manage your weight, and prevent fatigue.

When you’re feeling tired, consider eating almonds, walnuts, cashews, and hazelnuts.

7. Drink Water

Drinking water is essential for optimal body performance.

Although water doesn’t provide energy in the form of calories, it does help facilitate the body’s vital processes, which can boost energy.

8. Vitamins and Supplements

Vitamin deficiencies are a common cause of fatigue. Talk to your health care professional if you think you might be deficient.

9. Eat Bananas

A 2012 study compared bananas to carbohydrate-containing sports drinks in cyclists who needed sustained energy for long rides.

The researchers found that bananas provided the same amount of fuel for riders as the drink.

10. Eat Seeds

Like nuts, seeds can provide a convenient source of long-lasting energy, thanks to their carbohydrates, healthy fats, and fiber.

A 2020 study found that flax seeds helped reduce mental fatigue in obese children and teens compared to wheat.

For an energy boost, add chia, pumpkin, sunflower, and flax seeds to smoothies, salads, and yogurt.