It’s common to feel drained more easily with age. While exhaustion can stem from a variety of causes, from lack of sleep to medical conditions (consult your doctor for any prolonged changes), making thoughtful dietary adjustments, like adding foods that give you energy and combat fatigue, can make a difference.
As a dietitian, I know that the right eats fuel your body, support overall health, and may keep that mid-afternoon slump at bay. Though it’s not a magic fix, choosing energy-supporting bites may make a noticeable difference when incorporated into a balanced, healthy lifestyle.
It’s amazing how the foods you eat can affect how you feel throughout the day. Nutrient-rich ingredients (like superfoods) not only provide your body with what it needs to function at its best but also help sustain steady energy and ward off those dips in stamina that can leave you feeling sluggish. If you’re looking for natural ways to combat fatigue and feel more vibrant, a closer look at your diet could reveal some simple yet impactful solutions. Ahead, discover how incorporating certain foods into your meals may give your body a much-needed boost!
1. Lean Beef
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. 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.
Additionally, lean beef contains L-carnitine, an amino acid that has been studied for its ability to help manage fatigue in various conditions. Research suggests that people with hypothyroidism might experience fatigue due to lower levels of L-carnitine in their bodies. One study published in Endocrine Journal found that taking in L-carnitine significantly improved both physical and mental fatigue in certain groups of hypothyroid patients.
Lean beef is also a source of vitamin B12, which is crucial for maintaining neurological health and ensuring your body’s metabolism operates efficiently. 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.
2. Chickpeas
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 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.
Zinc may also be linked to reduced fatigue among certain populations. One study 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. Other data showed that as zinc status improved, women with premenstrual syndrome experienced better improvements in fatigue scores.
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.
3. Mushrooms
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—the only source of vitamin D in the produce aisle! Vitamin D deficiency has been closely linked to fatigue in various groups of people. This essential nutrient plays a significant role in energy levels, and studies show that correcting low vitamin D levels may help reduce fatigue.
Research published in Medicine indicates that many people experiencing fatigue also have low vitamin D levels, and correcting these low levels is linked to noticeable improvements in energy and reduced fatigue symptoms.
Additionally, mushrooms contain B vitamins, like riboflavin and niacin, which are critical for converting food into energy.
4. Kiwis
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 to fatigue when deficiency is present. For an extra boost of vitamin C, choose SunGold Kiwis, which have more of this vitamin than the green varieties. 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.
Older data also shows that kiwifruit consumption may improve sleep onset, duration, and efficiency in adults with self-reported sleep disturbances, which can help people feel refreshed during the day (we all know how we feel when we don’t have a restful night’s sleep).
5. Macadamias
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.
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’s metabolism. It ensures your cells can function optimally, which is crucial for overcoming tiredness and supporting stamina. 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 thiamine, your body can’t generate energy efficiently, which can lead to tiredness, confusion, or even more serious health problems.
6. Bananas
Bananas 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, an essential nutrient that helps maintain proper muscle function and prevent cramps, especially after physical activity.
Beyond their nutritional benefits, bananas are incredibly convenient. Whether added to a smoothie, sliced over oatmeal, or eaten on the go, they’re a versatile snack that doesn’t require preparation. Their natural sweetness makes them a satisfying alternative to processed sugars, making it easier to skip that afternoon sugary craving.
7. Kefir
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, 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.
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 can be linked to higher levels of fatigue.
8. Sweet Potatoes
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.
Try incorporating sweet potatoes into dishes like soups, salads, or as a base for nutrient-packed grain bowls.
9. Spinach
Spinach is a nutrient-dense leafy green that is rich in iron, magnesium, and potassium – all essential for fighting fatigue. Iron helps produce red blood cells that carry oxygen throughout your body, while magnesium supports muscle health and energy production.
Adding spinach to your meals doesn’t have to be boring. You can toss it into salads, blend it into smoothies, or sauté 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.
10. Eggs
Eggs are a protein powerhouse, making them an excellent choice for combating fatigue. They’re also rich in iron, B vitamins (like B12), and an amino acid called leucine, which helps the body convert stored energy into usable fuel.
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.
11. Oats
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.
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.
12. Apples
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.
Furthermore, apples contain unique plant compounds and nutrients that contribute to energy metabolism and overall vitality. For instance, they are a source of quercetin, a powerful antioxidant that has been shown to enhance endothelial function. Enhanced endothelial function means your blood vessels work more efficiently to deliver oxygen and nutrients where they’re needed. This helps possibly improve blood flow, support energy, and reduce fatigue.
The Bottom Line
Supporting your energy levels through the food you eat may be the missing piece to your fatigue-combating diet. By incorporating nutrient-dense options like lean beef, chickpeas, mushrooms, kiwis, and bananas into your daily routine, you provide your body with the nutrients it needs to sustain stamina and combat fatigue.
Just remember—while diet plays an essential role in maintaining energy levels, it is only one piece of the puzzle. Eating a single nutrient-dense food occasionally may not have significant effects if the overall diet and lifestyle are not balanced. It's crucial to focus on a consistent, well-rounded approach to nutrition, paired with proper hydration, regular physical activity, sufficient sleep, and stress management to truly support your energy and well-being. And if you are constantly feeling tired, see a healthcare provider to ensure you don't have an underlying medical condition that is causing this fatigue.
Lauren Manaker M.S., R.D.N., L.D., C.L.E.C. is a registered dietitian based in South Carolina. She earned a bachelor's degree in Food Science and Human Nutrition at the University of Florida before going on to complete her master's and dietetic internship at Rush University Medical Center. Manaker received the Emerging Professional in Women’s Health Award from the Academy of Nutrition and Dietetics in 2018 and provides her expert advice at CNN, Women’s Health Magazine, SHAPE, The Oprah Magazine, and Cooking Light.
