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Fight Fatigue with Food

By Sara Butler

Could you use more energy? Most people could. The key to more energy isn't caffeine or sugar-laden drinks, it's something you can get from whole, nutritious foods. So cut out the vending machine and add in a few of these foods to your diet if you want more energy naturally and healthily.

Nutrients are Essential

You can provide your body with the nutrients it needs to feel more energized, then you should make sure to get high-quality sources of different foods in your diet such as:

  • Potassium
  • Vitamin B
  • Magnesium
  • Carnitine
  • Iron
  • Coenzyme Q10
  • Creatine


Protein is a good source of long-lasting energy. So, make sure to make it a part of your meals in the form of either plant-based or animal-based foods such as:

  • Beef
  • Pork
  • Chicken
  • Sardines
  • Halibut
  • Trout
  • Shellfish
  • Tuna
  • Salmon
  • Eggs
  • Milk or other dairy products
  • Almonds
  • Pumpkin seeds
  • Quinoa
  • Walnuts
  • Cashews
  • Chia seeds
  • Pistachios
  • Black beans


Fruit is also a good source of energy. It's full of vitamins and minerals your body needs to produce adequate energy for you to run on. It's always better to eat whole fruit rather than dried or juiced. That's because dried fruits lose nutrients over time and the peel of most fruits is where you find a lot of nutrients, too.

If you're looking to fight fatigue, some of the best fruits include:

  • Bananas
  • Dates
  • Apples
  • Blueberries
  • Oranges
  • Strawberries
  • Cantaloupe

Fruit is high in natural sugars that are great for both a short-term and long-term boost of energy.


There are all kinds of nutrients in vegetables that help to give you a pick-me-up. To help eliminate fatigue in your day, consider adding these vegetables:

  • Carrot
  • Asparagus
  • Spinach
  • Avocado
  • Broccoli
  • Sweet potatoes
  • Cauliflower
  • Squash

Vegetables contain some protein and carbohydrates to help supply the energy you need to make it through the day.


Everyone knows that grains provide carbohydrates that help to provide fast energy. But if you choose whole grains, then the energy they provide can be more sustained. Some good choices of grains for energy include:

  • Whole wheat
  • Brown rice
  • White rice
  • Oatmeal

Many people have grains for breakfast and many breakfast foods made with these grains are also fortified with minerals and vitamins that make them even better at fighting fatigue.

A healthy diet will help you feel better and give you more energy too, so make sure to include these foods!

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Woodland Hills, Calif.

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