Food is fuel for your body, providing the nutrients that all your cells, organs, and everything in between need to function at their very best. Food is also fuel in a more literal sense, keeping you energized throughout the day and helping you avoid an afternoon slump. But not all foods are created equal when it comes to putting pep in your step, which is why it’s so important to fill your plate with foods that give you energy.<\/p>\n
As a dietitian, I know that the right eats can power your body and support overall health, not only giving you bursts of energy when you need them but also helping sustain high and steady energy levels throughout the day. Here, I’m sharing my favorite foods that will do just that, combatting fatigue<\/a> to keep you functioning at your energetic best all day. <\/p>\n 1. Lean beef<\/p>\n Lean beef is a powerhouse food that may help combat fatigue and boost your energy levels. Packed with bioavailable iron, it plays a vital role in supporting oxygen transport throughout your body. Iron is essential for producing hemoglobin, the protein in red blood cells that carries oxygen to your tissues. A diet rich in iron can help prevent anemia, a common cause of fatigue, especially in women. What’s more, lean beef is an excellent source of heme iron, the type of iron that is more readily absorbed by the body compared to non-heme iron found in plant-based sources.<\/p>\n Additionally, lean beef contains L-carnitine, an amino acid that has been studied for its ability to help manage fatigue in various conditions. One study published in Frontiers in Endocrinology<\/a> suggests that getting enough L-carnitine may help reduce fatigue in people with hypothyroidism and chronic fatigue syndrome (or fatigue of unknown origin).<\/p>\n Lean beef is also a source of vitamin B12<\/a>, which is crucial for maintaining neurological health and ensuring your body\u2019s metabolism operates efficiently, per the National Institutes of Health (NIH)<\/a>. Be sure to choose lean beef options, like sirloin or tenderloin, to minimize saturated fat intake. Pair it with whole grains such as quinoa or brown rice and colorful vegetables for a balanced and nutrient-rich meal.<\/p>\n 2. Chickpeas<\/p>\n Chickpeas (a.k.a. garbanzo beans) are a natural source of many nutrients, with one deserving the spotlight in the fatigue-combatting department: zinc. Zinc<\/a> is an essential mineral that supports vital processes like helping our cells grow and repair themselves, reducing inflammation, supporting the immune system, and aiding muscles and enzymes to function properly. <\/p>\n Zinc may also be linked to reduced fatigue among certain populations. One study<\/a> conducted on 150 elderly subjects aged at least 60 years showed that daily intake of zinc supplements significantly reduced fatigue and increased serum zinc levels after 70 days. <\/p>\n These legumes are also packed with complex carbohydrates, which serve as a steady source of energy to keep you going throughout the day. Unlike refined carbs that lead to energy crashes, the slow-digesting nature of chickpeas ensures sustained energy release, making them ideal for long hours of focus or physical activity. <\/p>\n 3. Mushrooms<\/p>\n Mushrooms are a valuable ally when it comes to supporting energy levels. Certain types of mushrooms, such as those exposed to sunlight, can provide a good source of vitamin D<\/a>\u2014the only source of vitamin D in the produce aisle! Vitamin D deficiency has been closely linked to fatigue and correcting the deficiency may help reduce it, according to a review in Nutrients<\/a>, so getting enough of it is key. <\/p>\n Additionally, mushrooms contain B vitamins, like riboflavin and niacin, which are critical for converting food into energy. <\/p>\n 4. Kiwis<\/p>\n Kiwis are an excellent choice for fighting fatigue due to their high concentration of essential nutrients and antioxidants. These small, vibrant fruits are packed with vitamin C, a nutrient that may be linked<\/a> to fatigue when deficiency is present. For an extra boost of vitamin C, choose SunGold Kiwis (the yellow ones), which have more of this vitamin than the green varieties<\/a>. But if you are partial to the green fuzzy ones, you can still rest assured you are giving your body an impressive amount of vitamin C, along with other nutrients and plant compounds. <\/p>\n 5. Macadamia nuts<\/p>\n Macadamia nuts have a rich nutritional profile. They are packed with healthy fats, which serve as a steady and long-lasting source of energy. Unlike quick sugar spikes from other snacks, the fats in macadamias help sustain you throughout the day, keeping energy crashes at bay.<\/p>\n One of the standout nutrients in macadamias is thiamin, also known as vitamin B1. Thiamin plays a key role in converting food into energy by aiding your body\u2019s metabolism. It ensures your cells can function optimally, which is crucial for overcoming tiredness and supporting stamina. According to research in Bioscience Reports<\/a>, thiamin is also important for keeping your central and peripheral nervous systems healthy, as it helps with the production of neurotransmitters that your nerves use to communicate. Without enough thiamin, your body can\u2019t generate energy efficiently, which can lead to tiredness, confusion, or even more serious health problems.<\/p>\n 6. Bananas <\/p>\n Bananas<\/a> are often considered one of the best foods for a quick energy boost. Packed with carbohydrates, natural sugars, and fiber, they provide a steady release of energy throughout the day. Additionally, bananas are rich in potassium<\/a>, an essential nutrient that helps maintain proper muscle function and prevent cramps, especially after physical activity. <\/p>\n Beyond their nutritional benefits, bananas are incredibly convenient. Whether added to a smoothie, sliced over oatmeal, or eaten on the go, they\u2019re a versatile snack that doesn\u2019t require preparation. Their natural sweetness makes them a satisfying alternative to processed sugars, making it easier to skip that afternoon sugary snack. 7. Kefir<\/p>\n Kefir is a fermented drink, traditionally made using cow’s or goat’s milk, that is full of probiotics, vitamins, and minerals. It has a tangy taste and a thinner consistency than yogurt, making it easy to drink on the go. One of the key reasons kefir supports energy levels is its concentration of probiotics, which promote a healthy gut microbiome. Probiotics may help the body break down and absorb nutrients effectively<\/a>, ensuring your body gets the fuel it needs to power through the day. Additionally, kefir contains B vitamins, particularly B12, which are known to help the body convert food into energy while combating feelings of tiredness. <\/p>\n What sets kefir apart is its unique fermentation process, which not only boosts its nutrient content but also makes it easier to digest, even for those who are lactose intolerant. The natural combination of carbohydrates, proteins, and fats in kefir provides a steady source of energy and helps maintain balanced blood sugar levels. Just be sure to opt for a variety with no added sugars, as consumption of too many added sugars has been linked to higher levels of fatigue<\/a>. <\/p>\n 8. Sweet potatoes<\/p>\n Sweet potatoes are packed with complex carbohydrates, which slowly release glucose into your bloodstream, providing longer-lasting energy and helping prevent the crashes that come with sugary snacks. Additionally, sweet potatoes are loaded with potassium, an essential electrolyte that supports muscle function and helps combat feelings of tiredness, especially after physical activity. <\/p>\n Try incorporating sweet potatoes into dishes like soups, salads, or as a base for nutrient-packed grain bowls.<\/p>\n 9. Spinach<\/p>\n Spinach is a nutrient-dense leafy green that is rich in iron, magnesium, and potassium\u2014all essential for fighting fatigue. Iron helps produce red blood cells that carry oxygen throughout your body, while magnesium supports muscle health and energy production, per research in Nutrients<\/a>. <\/p>\n Adding spinach to your meals doesn\u2019t have to be boring. You can toss it into salads, blend it into smoothies, or saut\u00e9 it with garlic as a side dish. Its mild flavor makes it a flexible ingredient that can seamlessly boost the nutritional value of your meals. <\/p>\n 10. Eggs <\/p>\n Eggs are a protein powerhouse, making them an excellent choice for combating fatigue. They\u2019re also rich in iron, B vitamins (like B12), and an amino acid called leucine, which helps the body convert stored energy into usable fuel. A new study in Nature Cell Biology<\/a> also found that leucine helps boost energy output at the cellular level, supporting efficient functioning.<\/p>\n Another advantage is that eggs are easy to prepare and adaptable to different tastes. They can be scrambled, boiled, or added to dishes like salads or grain bowls. With minimal effort, you can create a high-energy meal that supports your body’s needs. <\/p>\n 11. Oats <\/p>\n Oats are a breakfast staple for good reason. They are an excellent source of complex carbohydrates, which digest slowly in the body, offering a steady release of energy throughout the day. This sustained energy may help prevent sudden spikes and drops in blood sugar levels, making oats a particularly beneficial choice for maintaining consistent energy and focus (especially when paired with a protein source, like nut butter). Additionally, oats are packed with dietary fiber, particularly beta-glucan, which not only promotes a feeling of fullness but also may help support healthy blood sugar levels among certain populations, according to a study in Food & Function<\/a>. <\/p>\n Beyond their nutritional benefits, oats are also incredibly versatile. They can be transformed into hearty oatmeal, blended into smoothies, or used as a base in baked goods like muffins and granola bars. <\/p>\n 12. Apples<\/p>\n Apples are an excellent food for supporting energy levels due to their natural carbohydrate content and fiber. They are a rich source of simple sugars like fructose, which provide a quick energy boost, while their fiber helps regulate the release of these sugars into the bloodstream. This combination of immediate and sustained energy makes apples an ideal snack.<\/p>\n
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