What to Eat for Quick Energy : 10 Best Foods to Fight Fatigue

Every now and then, we all enjoy a lazy day. However, if you find yourself feeling tired all the time, this is cause for concern. Fortunately, there are a few natural cures for lethargy and laziness. This article looks at some of the natural remedies and foods that can help with lethargy. You can use the suggestions to stay active and energetic. Continue reading to find out more.

What is fatigue?

Lethargy is a feeling of fatigue that is distinct from the sleepy sensation of drowsiness or the psychological sensation of apathy, though both may accompany fatigue. Fatigue is also known as tiredness, low energy, physical or mental exhaustion, and lack of motivation.

Common Causes of Fatigue

Fatigue can be caused by a variety of medical and non-medical factors, including personal dietary and lifestyle habits. The following factors, either alone or in combination, can contribute to fatigue:

• Psychological and psychosocial – stress, anxiety and depression

• Physical – anemia, diabetes, intense activity and cancer

• Physiological – pregnancy, breast-feeding, inadequate sleep, and excessive exercise.

What should I eat to beat tiredness?

Foods to Eat When You’re Feeling Tired and Exhausted are generally fresh rather than highly processed. They are also high in nutrients. Here are a few examples:


Whole eggs are high in nutrients. A typical egg contains 7 grammes (g) of protein, according to the study. It also contains 4% of the recommended daily calcium intake and 6% of the recommended daily vitamin A intake. Eggs are also high in fat, which provides energy and aids in vitamin absorption. Try these 10 Egg-cellent Recipes.


Bananas are high in potassium, fibre, and carbohydrates. This carbohydrate-fiber combination provides a sustained source of energy. The researchers concluded that bananas are an excellent source of energy, particularly before and during prolonged exercise.


Nutrients such as fats, fibre, and protein are abundant in whole almonds. Protein and fat both provide a sense of fullness and can help boost energy levels. Almonds contain vitamin E and magnesium as well. They’re perfect for an afternoon snack.


Watermelons are a great way to stay hydrated. Watermelons are 92% water and high in vitamin C, A, and other nutrients. Dehydration can exacerbate tiredness. However, research suggests that proper hydration improves mental alertness and well-being.


A bowl of whole-grain oatmeal may be an excellent source of energy for the body. Whole-grain oats also contain essential minerals, vitamins, and phenolic compounds, which may help energise the body. Oats are high in fibre and may keep you fuller for longer than other breakfast options.

Complex carbohydrates are more difficult to digest in the body. This makes them a more sustainable source of energy.

6. Apples

Apples are another simple snack that can provide the body with long-lasting energy. Apples are high in antioxidants called flavonoids, which may help fight oxidative stress and inflammation in the body, according to a study published in the journal.

7. Yogurt

Yogurt can also provide energy. Natural yoghurt, according to the USDA, is high in protein, fats, and simple carbohydrates, all of which provide energy to the body. Yogurt is also very portable, making it an excellent substitute for vending machine food.

Fermented foods such as tempeh, kimchi, and kefir can also help with fatigue. Yogurt, on the other hand, contains lactose (milk sugar), which provides energy.

8. Dark chocolate

Dark chocolate may be a simple way to boost energy. Rich, dark chocolate contains far less sugar than milk chocolate. Less sugar means less immediate energy, but more cocoa content means more cocoa benefits, such as antioxidants like flavonoids.

Dark chocolate may benefit the cardiovascular system by allowing more blood to circulate throughout the body. This blood contains fresh oxygen, which may cause a person to feel more awake and alert.


Walnuts are high in anti-inflammatory omega-3 fatty acids. Omega-3 fatty acids are known to promote brain health and cognition, as well as to reduce your risk of brain disease. Walnuts are also high in fibre, protein, and heart-healthy unsaturated fats, so eat them at least once a day for breakfast or as a snack.

Try incorporating walnuts into oatmeal, salads, grain bowls, homemade spreads or dips, or chia seed pudding (for a double dose of omega-3s and fibre).

10. Dates

Dates, in addition to their amazing sweet flavour, are easily digested by the body and provide an instant energy boost. They contain calcium, phosphorus, potassium, magnesium, zinc, and iron. Add chopped dates to your morning fruit plate, toss a few into your smoothie for added sweetness, or dip them in almond butter for a tasty snack.

11 Brain-Boosting Drinks That Will Give You More Energy Than Coffee

How can a nutritionist help with fatigue?

Working with a nutritionist can help you understand not only the basic principles of eating to combat tiredness, but also what is best for you. There is no such thing as a one-size-fits-all approach to nutrition planning. As Priyanshi puts it, “general information can be really helpful, but it’s even better to get right down into what makes you unique, and working with someone who can help you understand that and target that is so valuable.”

If you’re looking for help with constant tiredness and are ready to speak with a nutrition professional, contact nutrition coach Priyanshi Bhatnagar and schedule a consultation online.

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