Foods to Inlcude in Your Diet to Help Fight Fatigue

Protein: Animal-Based

Meat, fish, eggs, and dairy are all good sources of protein. Different foods contain different mixes of other energy-producing nutrients, though.

All of the foods in this category contain protein. Beef, pork, and poultry can also provide CoQ10, iron, carnitine, B vitamins, magnesium, creatine, and potassium, in varying amounts.

Fish and seafood also contain magnesium potassium, CoQ10, creatine, and B vitamins. Other animal-based fatigue fighters include:

• Eggs: CoQ10, B vitamins
• Milk & other dairy products: B vitamins, magnesium

Protein: Non-Animal Based

If your diet doesn’t include a lot of meat or other animal products, you may need to increase your intake of plant-based proteins in order to avoid fatigue.

Sources of protein that don’t come from animals include nuts, seeds, and beans. They’re especially important for vegetarians and vegans, as well as people who are on other diets that limit how much meat they can eat.

Like meats, many nuts and seeds have nutrients other than protein that can help give you more energy. These include:

• Almonds: Iron, magnesium, potassium
• Amaranth (a grain-like seed):B vitamins, magnesium, potassium, protein
• Cashews: Magnesium, potassium
• Chia seeds: Magnesium, potassium
• Peanuts: CoQ10, magnesium
• Pistachio nuts: CoQ10, iron, magnesium, potassium
• Pumpkin seeds: Magnesium, potassium
• Quinoa (a grain-like seed): Iron, magnesium, potassium
• Sesame seeds: CoQ10, iron, magnesium, potassium
• Walnuts: Iron, magnesium, potassium

Beans, peas, and lentils are all good for a boost of energy since they provide carbohydrates, protein, and other nutrients. For example:

• Black beans: Iron, magnesium, potassium
• Edamame:CoQ10, potassium
• Soybeans: CoQ10, iron, magnesium, potassium

Fruits

Fruit can be an excellent source of vitamins and minerals, including those that help your body produce energy. Fresh, whole fruit is best since it can lose vital nutrients as it gets older or as it’s dried. (Dried fruits and juices tend to be much higher in sugar than fresh fruits, as well.)

Some good choices when it comes to fatigue-fighting fruit include:

• Apples: CoQ10, magnesium
• Bananas: Magnesium, potassium
• Blueberries: Magnesium, potassium
• Dates: Potassium
• Goji berries:Iron, potassium
• Cantaloupe:Magnesium, potassium
• Lemons: Magnesium, potassium
• Oranges: CoQ10, magnesium, potassium
• Raisins: Iron, magnesium, potassium
• Strawberries: CoQ10, magnesium, potassium

Fruits are also high in natural sugars (carbohydrates), so choosing the ones above may help you get both short-term and long-term energy.