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Fatigue Fighting Foods

Updated on July 18, 2013
Fatigue | Source


Fatigue is a general feel of lack of energy and motivation. This can be physical, mental, or a combination of both. Fatigue is often described by those feeling it as: tired, ehausted, weary, listless, lack of energy or feeling run down.

Fatigue is more common than you might think. Approximately 20% of the people experience fatigue that the feeling of fatigue is intense enough to interfere with their daily life. The most common causes for fatigue, not including medical, are being overweight, eating too many fast foods, not getting enough sleep, and not exercising enough.

So how do we help ourselves? We start with cutting out the fast food, exercising (which will help with your weight), and getting a good night sleep. You won't feel the effects immediately, it will take a while. It will take a lot of effort. But, would you rather do these things or of continue to feel that fatigue or listlessness? Actually I overstated the effort you would have to put into conquering fatigue. It can be quite simple with the right frame of mind.

Keep in mind I am talking about the type of fatigue that we cause ourselves by the mistreatment of our body, not fatigue caused by a medical condition. Eating healthy, getting enough sleep and exercising are the three main ways of getting yourself out of your fatigue funk and back into your active life.

Fatigue fighting complex carbohydrates
Fatigue fighting complex carbohydrates | Source

Foods that help fight fatigue

Foods rich in:

  • Vitamin B12

Including: liver, kidney, egg yolk, chicken giblets, clams, oysters, mussels, caviar, crab, lobster, beef, lamb, cheese, whole grain breads, potatoes (white and sweet), wheat flour, dried beans, lentils, almonds, nuts, split peas, broccoli, cabbage, spinach, asparagus, brussel sprouts, peaches, and oranges.

  • Vitamin C

Including: oranges, guavas, papaya, strawberries, cantalope, watermelon, pineapple, kiwi fruit, cantelope, Acerola cherries, bell peppers, chili peppers, brussel sprouts, mustard greens, turnip greens, chard, kale, cauliflower, tomatoes, and broccoli.

  • Magnesium

Including: molasses, black beans, spinach, pumpkin seeds, squash seeds, raw broccoli, okra, raw plaintin, tofu, whole grain cereal, whole wheat bread, bran, rockfish, scallops, oysters, halibut, flax, sesame seed, sesame butter, brazil nuts, sunflower seed, almonds, cashews, and peanuts.

  • Iron

Including: red meat, turkey, chicken, chicken liver, ham, veal, clams, oysters, halibut, salmon, perch, tuna, haddock, canned sardines, molasses, lima beans, red kidney beans, chick peas, split peas, baked potato, broccoli, spinach, sweet potatoes, peas, beet greens, green pepper, apricots, prunes, raisins,peaches, and tofu.

  • Omega 3 fatty acids

Including: salmon, cod, herring, sardines, sole, pike, perch, flounder, mackerel, halibut, pollock, soy beans, navy beans, kidney beans, winter squash, brussel sprouts, kal, spinach, salad greens,olive oil, pumpkin seeds, flax seed, and walnuts.

  • lean protein

Including: eggs, nuts, seeds, black beans, non-fat or low fat milk, yogurt cheese, leentils, navy beans, black beans, kidney beans, soy nuts, chickpeas, tofu, barley, veggie burgers, brussels sprouts, spinach, duck, turkey, chicken, lamb, pork loin, beef liver, and lean beef

  • complex carbohydrates

Including: whole grains, oat bran, wheat germ, barley, corn meal, oatmeal, lentils, brown rice, potatoes with skin, sweet potatoes, peas, beans, spinach, zucchini, artichoke, brussel sprouts, bananas, cantalope, and blueberries.

  • Potassium

Including: veal, turkey, lamb, chicken, beef, tuna, halibut, sardines, salmon, milk, yogurt, bananas, dried apricots, strawberries, mangos, dates, figs, kiwi fruit, cantalope, honeydew melon, oranges, orange juice, nectarines, prunes, prune juice, pears, raisins, lima beans, avocados, spinach, avocados, tomatoes, cabbage, bell pepper, squash, and potatoes.

  • beta-carotene

Including: romaine lettuce, kale, beets, cabbage, chili peppers, celery, sweet potatoes, carrots, spinach, mustard greens, turnip greens, pumpkin, winter squash, avocado, apricots, grapefruit, cantalope, watermelon, papayas, cherries, mango, peach, cranberries, nectarine, beef liver, grass fed beef, and grass fed lamb.

  • water

Foods to avoid when fighting fatigue

  • caffeine
  • soda
  • sweetened fruit juices
  • candy
  • pasta
  • pastries
  • alcohol

Fatigue fighting recipe
Fatigue fighting recipe | Source

Shrimp and Grapefuit Salad

5 stars from 1 rating of Shrimp and Grapefruit Salad

Cook Time

Prep time: 15 min
Ready in: 15 min
Yields: 4 servings


  • 1 red grapefruit
  • 1 tsp Dijon mustard
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 2 tbsp extra virgin olive oil
  • 1 large head romaine lettuce, shredded
  • 1 avocado, pitted and chopped
  • 1 lb large shrimp, peeled, deveined, and cooked


  1. Peel and section grapefruit over a large bowl, letting juice drip into the bowl. Place the grapefruit sections in a small bowl.
  2. Whisk together the mustard, salt, and pepper with the juice in the large bowl. Whisk in oil.
  3. Add lettuce, avocado, shrimp, and grapefruit sections. Toss gently to coat well.
Nutrition Facts
Calories 317
Calories from Fat144
% Daily Value *
Fat 16 g25%
Saturated fat 2 g10%
Carbohydrates 15 g5%
Fiber 7 g28%
Protein 31 g62%
Cholesterol 229 mg76%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.


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    • KoffeeKlatch Gals profile image

      Susan Haze 5 years ago from Sunny Florida

      I love the shrimp and grapefruit salad. I also drink coffee, but you know how it is , everything in moderation.

    • vespawoolf profile image

      vespawoolf 5 years ago from Peru, South America

      Shrimp and grapefruit salad...yum! I do drink coffee, but I have friends who can't survive without it and that doesn't seem healthy. I agree a balanced lifestyle with a healthy diet and exercise is the best way to combat most ailments, fatigue included. I like having this list of foods and the nutrients they contain. Thanks so much. Another great hub!

    • KoffeeKlatch Gals profile image

      Susan Haze 5 years ago from Sunny Florida

      Pamela99, I can't give up my cup of caffeine in the morning either. It seems to be what gets me going. Like you I'm fine the rest of the day but mornings...oh my.

    • Pamela99 profile image

      Pamela Oglesby 5 years ago from United States

      I should pay close attention to your hub as I have a problem with fatigue quite frequently. It is tough to give up my morning coffee, but I never drink it later in the day.

    • KoffeeKlatch Gals profile image

      Susan Haze 5 years ago from Sunny Florida

      Diana Lee, I've had the same problem. I had to change my way of thinking. Instead of diet I think way of life. Believe it or not, once you become accustom to exercising it becomes a great stress reliever.

    • Diana Lee profile image

      Diana L Pierce 5 years ago from Potter County, Pa.

      These are great tips. I've been a victim of this over the years. Hormones, stress and depression can also cause one to be extremely tired all the time. These will cause you to eat away the blues. Diets are cast aside. Pounds are added on and exercise seems like a chore. If you can free your mind enough to combat the problem causing you to eat wrong to begin with, chances are this will help convince yourself what you need to do to change. I can tell you I've had to change my way of thinking and it has helped. Thanks, KoffeeKlatch Gals for the reminder. Voted up.