۱۱ Foods to Eat to Beat Fatigue

Eating smaller portions and choosing minimally processed foods and whole foods may help reduce fatigue.
Your body runs off what you feed it. The best way to get the most energy from your food is to make sure you’re giving yourself the best food possible.
Some eating behaviors may also contribute to fatigue.
For instance, you might feel sluggish after eating a big meal. This is because your body is using its energy to digest the big meal instead of powering the rest of your body.

Consider eating several smaller meals throughout the day and going for a short walk after eating to help aid digestion and prevent sluggishness.
Here are 11 foods to help you beat fatigue.
1. Unprocessed foods
Choosing unprocessed foods may help you feel more energized for longer periods.
Highly processed foods containTrusted Source ingredients like preservatives, additives, sodium, trans fat, and added sugars. Over time, these give your body fewer nutrients like vitamins and minerals needed to run efficiently.
Ingredients in ultra-processed foods may also cause more inflammation, which may eventually lead to medical conditions that could slow the body and cause fatigue.

Consider swapping out packaged or canned foods, candy, boxed meals, and pre-cooked meats for unprocessed whole foods, such as:
• fruits and vegetables
• lean proteins
• low fat dairy products
• legumes and beans
• nuts and seeds
• whole grains

۲. Fruits and vegetables
Fruits and vegetables are packed with essential vitamins, minerals, and nutrients that help fight fatigue and improve physical function. These nutrients also help your body run at peak performance, which helps fight fatigue.
3. Non-caffeinated beverages
Caffeine is OK in moderation.
In fact, some researchTrusted Source suggests caffeine may provide a short-term boost, and its antioxidant and anti-inflammatory properties may help fight chronic conditions.

۴. Lean proteins
Lean proteins form an important part of a balanced diet and may help fight fatigue by:
• maintaining muscle mass
• preventing malnutrition
• reducing systemic inflammation
• slowing digestion
• keeping you fuller for longer
• preventing glucose spikes and crashes

۵. Whole grains and complex carbs
6. Nuts
7. Water
8. Vitamins and supplements
9. Bananas
10. Oats
11. Seeds