Incorporating high energy foods such as bananas, oats, and avocados provides the body with essential nutrients to fight physical and mental exhaustion. These specific items work by reducing internal inflammation and supporting the production of serotonin to enhance overall mood and relaxation.
Consistent consumption of high energy foods improves gut health by balancing the microbiota and supplying cells with the fuel needed for daily activities. Pairing these nutrients with light, low-fat evening meals promotes the deep, restorative sleep necessary to replenish the body for the following day.
Simple recipes featuring high energy foods like iron-rich fruit juices and açaí bowls offer a quick way to address fatigue caused by nutritional deficiencies. If tiredness persists after dietary changes, professional medical evaluation is necessary to investigate potential underlying conditions such as anemia or heart issues.
Energy-boosting foods
Some foods that can give you more energy include:
- Passion fruit
- Avocado
- Banana
- Cherries
- Lettuce
- Cinnamon
- Lemon balm tea
- Honey
- Peanuts
- Eggs
- Pumpkin
- Almonds
- Spinach
- Oats
- Brewer’s yeast
- Cheese
- Cacao
- Cinnamon
- Broccoli
- Beets
These foods help combat tiredness by reducing inflammation in the body (which can contribute to fatigue) and by providing nutrients that boost energy production within your cells to keep you active. They also improve gut health by balancing the microbiota and reducing signs of exhaustion.
Some foods, such as bananas, cocoa, and oats, also stimulate the production of serotonin. This is a neurotransmitter linked to a sense of well-being and relaxation, which helps reduce both physical tiredness and mental burnout.
Caffeinated foods and drinks, like coffee, black tea, and green tea, can help reduce fatigue. However, they should be consumed in moderation, as too much can lead to headaches, anxiety, and trouble sleeping.
If your fatigue doesn’t improve after a week or two of eating these nutrient-rich foods, it’s a good idea to see a doctor to investigate any potential underlying health issues.
Energy recipes
Some recipes can be prepared at home to fight fatigue, such as:
1. Açaí with banana
Eating a bowl of açaí can provide quick energy. It is also rich in iron, which boosts red blood cell production and treats anemia.
Ingredients
- 100 g açaí pulp
- 1 banana;
- 1/2 cup of water
How to prepare
Mix all ingredients in a blender for 3 minutes, and store in the fridge for a few minutes. When serving, you can add nuts or natural granola.
Although it is a healthy option that gives you more energy, this snack should be consumed in moderation, as it is high in calories.
2. Orange and papaya juice
This is another great recipe to combat fatigue as it contains a small dose of iron and vitamin C, which improve mood and revigorate your energy.
Ingredients
- 1 slice of melon
- 1 orange
- 1/2 papaya
How to prepare
Mix all ingredients in a blender and drink daily for one month to achieve results. If your fatigue persists after this time, you should see a doctor for bloodwork, like hemoglobin, iron and ferritin.
3. Orange and strawberry juice
This recipe is also rich in iron and vitamin C, which can be useful for the treatment of fatigue and anemia. It also releases bioflavonoids, which promote wellbeing.
Ingredients
- 3 oranges
- 1 cup of strawberries
- 1/2 cup of water
How to prepare
Mix all ingredients in a blender and drink. This juice can be consumed on a daily basis.
4. Orange and strawberry juice
This recipe is also rich in iron and Vitamin C, making it very helpful for fighting fatigue caused by anemia.
Ingredients
-
3 oranges
-
1 cup of strawberries
-
1/2 cup of water (if needed)
How to prepare
Blend all the ingredients in a blender and drink immediately. This juice should be consumed daily. It releases bioflavonoids, which also promote overall well-being.
What causes excessive fatigue?
Excessive fatigue can occur for several reasons, like lack of sleep, heart problems, depression, anxiety, infections, anemia, nutritional abnormalities or overworking. Learn more about what causes excessive fatigue and how to treat it.
Excessive fatigue is also common in pregnancy, particularly in the first trimester. The body is going through many changes during this phase on a physical and hormonal level, leading to more energy burning and decreased sugar levels. To prevent excessive fatigue in pregnancy, nutrition, fluids and rest are advised.