We can all feel fatigued at some point. To improve your symptoms, the food and diet that we follow can be of great help. We explain what foods are the most recommended.

Regardless of how old we are, it is totally normal and usual that on some occasion we feel down, tired or fatigued. Its symptoms are more than obvious: we feel lacking in energy, without wanting to do anything, and when we do it, physical fatigue prevents us from doing it normally. Depending on the cause of the fatigue, it may also be possible for us to feel dizzy.

Regarding the causes, there are actually many that could cause these symptoms such as seasonal changes, some diseases, anemia, fibromyalgia, hypothyroidism, liver or kidney problems or the flu and colds.

But they are not the only causes that can cause the appearance of fatigue and tiredness.  Also others, such as: coronary problems, food intolerance, emotional states, stress, worries, overwork, lack of some vitamins, minerals or a poor diet.

As we can see, the causes can be many, and in the event that the tiredness or fatigue lasts longer than we can consider normal, we must go to the doctor for a good check-up and look for the cause that causes these symptoms.

Some tips, natural remedies and changes in our diet can help us fight fatigue, as well as prevent it.

How to combat fatigue through diet:

As we have said before, the lack of some vitamins, minerals and a poor diet can predispose us to feel tired, listless and fatigued.

That is why it is important to carry out a healthy and balanced diet and in which we reinforce the intake of the following foods that will help us gain energy and beat tiredness and fatigue.

Iron rich foods

Iron is a mineral that, among other very important functions, intervenes in the proper transport of oxygen, participates in the production of different substances and blood compounds, actively participates in DNA synthesis and is also fundamental in the production and release of Energy.

This means that iron is essential to counteract fatigue and energize us, and for this reason when we suffer from anemia we tend to feel tired, fatigued and without energy.

Among the foods with the highest iron content, the following especially stand out: oily fish, liver, moderately red meat, lentils, spinach, watercress, cabbage, artichoke, beetroot, sesame, pistachios, walnuts, hazelnuts, almonds, oats, dried apricots, peach.

Foods rich in folic acid

Folic acid is essential for the proper formation of red blood cells and red blood cells, which allows us to enjoy much healthier and higher quality blood. Precisely when we suffer from a lack of folic acid, anemia is usually one of its most typical symptoms and with it weakness, lack of appetite and also irritability.

Among the best foods with folic acid, the following stand out: green leafy vegetables, avocado, eggs, oily fish, shellfish, liver, walnuts, hazelnuts, almonds, peanuts, sunflower seeds, sesame, orange, mango, papaya, red fruits, and wheat germ.

Copper-rich foods

Copper is an essential micro mineral for our body as it helps the correct transport of iron, is also involved in the formation of red blood cells and hemoglobin and is also involved in the assimilation of vitamin C by our body.

Hence, the regular and daily consumption of foods with a high copper content will help us relieve fatigue and tiredness, since its lack causes anemia among other typical symptoms.

We find it in nuts such as walnuts, almonds, raisins, legumes such as beans, chickpeas, broad beans, peas, whole grains such as oats, rice, wheat, prunes, dates, chocolate, olive oil, shellfish, squid,

Foods rich in vitamin C

And who could forget vitamin C right now? Usually considered as one of the essential nutrients fundamental for the proper functioning of our immune system and therefore our defenses.

Vitamin C is an essential vitamin for the intestinal absorption of iron that we obtain in plant-based foods, as well as having an important role in the synthesis of neurotransmitters.

We find it in green leafy vegetables, red and green peppers, tomatoes, carrots, pumpkin, broccoli, cabbage, cauliflower, Chinese cabbage, citrus fruits such as oranges, tangerines, kiwis, lemons, grapefruit, guavas, pineapple, plums, bananas, red fruits, grapes, papaya, mango, lychees, alfalfa sprouts and lentil and soybean sprouts, dandelion.

Other nutritional tips against fatigue to consider

In addition to completing our daily diet with some of the foods we have talked about in the previous sections, it is also advisable to follow a series of useful nutritional tips. For example:

  • Avoid fast foods, processed foods, and foods high in saturated fat.
  • Always have breakfast, do not skip breakfast; it is the most important meal of the day, the one that gives us the first energies: Prepare breakfast with the following cereals such as oat flakes, muesli, and accompany them with nuts such as hazelnuts, almonds.
  • If you feel down mid-morning or mid-afternoon, turn to a snack that gives you energy: you can choose these foods, banana, dried apricots, dates, a handful of nuts, whole grain bars, and two squares of dark chocolate.

Some natural supplements that will give us energy

In addition to food, to recover energy we can also resort to a contribution of royal jelly or proposes that we can get at herbalists, Para pharmacies, natural product stores, online.

Both royal jelly and proposes can be found in ampoules or vials. We will take one ampoule a day dissolved in a glass of water or natural fruit juice rich in vitamin C.


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