8 Nutrients That Help Fight Fatigue


With the high consumption of refined foods, which are loaded with sugars, preservatives, colorings, and chemicals, there’s a plethora of reasons why you’re feeling run-down. Your fatigue can be also caused by some other things such as illness, stress, lack of sleep and anemia. Typically, anemia is caused by illness, but sometimes it can also be caused by a lack of essential vitamins and minerals. There are a few helpful ways to combat fatigue with food, which will help you get your energy back in a day. Keep reading…

1. Zinc

Every person needs zinc for energy and healthy metabolism. Zinc deficiency is a common nutrient deficiency that affects the immune system. Adequate zinc levels help improve bone health and increase aerobic capacity. The most common signs of zinc deficiency are low energy, decreased appetite, acne, rashes, white streaks or spots on the nails, poor eye sight and hair loss. If you are concerned, look for help from your doctor. However, you can also include nuts, pumpkin seeds, oatmeal, chicken, red meat and seafood in your diet to boost your zinc levels.

2. Iron

One of the causes of your fatigue is iron deficiency. Poor diet, illness, or blood loss can cause anemia and result in the iron level of the body being depleted. Make sure that your diet includes iron-rich foods like nuts, dark leafy greens, lentils and sunflower seeds. It’s one of the best ways to combat fatigue with food.

3. Vitamin B12

Vitamin B12 is important for the red blood cell formation and a healthy nervous system. Make sure you incorporate low fat dairy foods, fish, and eggs into your diet. If you are a vegetarian, you can opt for some fortified cereals or take a supplement – but consult your doctor first.

4. Folate

Known as folic acid, folate is needed for the proper development of your body. It supports cell production and helps prevent anemia. Moreover, it allows nerves to function properly, prevents osteoporosis-related bone fractures and helps prevent dementia. You can find folate in red meat, liver, nuts and green vegetables.

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5. Complex carbohydrates

If your diet is low in calories, iron and zinc or high in refined carbs, you may be suffering from fatigue. Starchy carbs such as wholegrain bread, pasta, and oat-based products, help improve stamina and slow release energy. It’s always a good idea to choose the wholegrain varieties.

6. Herbal teas

It’s so tempting to have a cup of coffee to get your energy back, but this can make you feel even worse. Limit your caffeine intake and start drinking herbal teas instead. It’s much healthier and it can help combat your fatigue in a matter of minutes. If you can’t imagine your day without coffee, opt for the decaf variety.

7. Nuts and seeds

A small amount of sugar in your diet is good. But, too much of it can reduce your energy levels. Limit your sugar intake and snack on seeds and nuts, which are rich in the vitamins that you need to keep your energy level at its peak. Most nuts and seeds are high in fat, so eat them in moderation.

8. Protein

If you tend to skip protein at breakfast, make sure your lunch is rich in this essential nutrient. 20 amino acids that make up proteins help boost neurotransmitter levels that help improve your mood, keep your energy levels high and combat fatigue. Researchers claim that people who have protein deficiency suffer from chronic stress, depression and obesity. Fish, beans, dairy products, and meat are some of the best sources of protein.

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Definitely, if the symptoms of your fatigue are severe and changes to your diet don’t help, then it’s important to seek help from your doctor to ensure there is not a serious underlying reason for your fatigue. Apart from your eating habits, make sure you get enough sleep and drink enough water to keep your energy level under control. Do you have any other tips for fighting fatigue with food? Please share them with us.