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Food's for Combating Fatigue

Updated on June 3, 2015

What is fatigue?

So what is fatigue? Fatigue is often referred to as being tired, wore out, physically or mentally exhausted and so on. Doctors describe it as being physically and or a mental state of being tired and weak.

Everyone from time to time feel overworked and overtired, most of the time it is just temporary. It has been noted that persistent fatigue affects about ten percent of the people globally and it tends to affect women more than men.

Fatigue is more of a symptom, a symptom is something that a person feels and can describe. Fatigue can have many different underlying possible causes from lacking a hormone, a sever medical condition, being obese, hypertension, or just plain bad habits. Many of the bad habits are sometimes the food we eat.

Today we are going to look at foods that we can eat to fight fatigue in our lives.

Foods we eat.

One of the first things we need to do is look at what we are eating and drinking. If a person is eating an abundance of sugar this can be a real problem. Eating sugar or products with a lot of sugar (I.E. breakfast cereal) in them can give you a burst of energy but in a short amount of time your body will crash and cause you to feel sluggish and tired. Even protein drinks or protein bars can have a huge amount of sugar in them, so make sure you read the labels and be careful of what go's into your mouth.

Sometimes just by switching your eating habits to eating more healthy can cause you to feel better and more alive. Food is a fuel for your body, you fuel your car with proper gasoline to make it run the best, you need to do the same for your body in order to make it run at peak performance. Eat lean proteins and increase the amount of fruit and vegetables in your diet is all that needs to be done. Also stay away from high fat dairy products and turn towards low fat and no fat cheeses and milk. Mix up the foods you eat in order to get a variety of different vitamins and minerals into your blood stream to curb the fatigue that is attacking and weakening your body and making you feel so tired.

Don't skip breakfast.

In todays society we are in such a hurry especially in the morning we tend to run out the door and skip one of the most important meals of the day, breakfast.

Breakfast has been proven to be one of the most beneficial meals of the day. If you are finding yourself pooped and exhausted by the middle of the morning you need to revaluate your morning schedule, more than likely you are just something quick and fast just to get out the door. You need to spend a few extra minuets and home and try to cook yourself a nice healthy breakfast or have a healthy bowl of cereal. Try to stay away from lattes, high sugar cereals and fast food breakfast sandwiches in the morning, these usually will have a high fat or sugar content which will make the body feel good for a short time and then the body will crash.

Research has shown that breakfast will improve your concentration, and help to shed unwanted pounds off your body since you will not be eating unneeded food during the day because the body will feel satisfied. Be careful of what you put in your mouth, stay away from processed food's you throw in the microwave and stick to high fiber cereals, whole wheat bagels, eggs, high protein low fat breakfast meat's, and fruit. You will find yourself feeling much better and alert once you start eating a healthy breakfast.

Eating melon's, berries', and low fat yogurt is a great easy and fast breakfast that is high in fiber, low in processed sugar, and high in protein. Another great easy breakfast that is high in protein and low in fat is one English muffin toasted with a scrambled egg, low fat cheese melted on the egg, and a turkey sausage patty, this is a simple fast breakfast sandwich that taste great and is healthy for you.


Consuming a daily recommended intake of 50,000 international units, or IU, of beta-carotene can help fight chronic fatigue, according to the University of Maryland Medical Center. Foods that are high in beta-carotene are carrots, sweet potatoes, collard greens, kale, mustard greens, turnip greens, squash, cantaloupe, peas, sweet red peppers, and of course broccoli.

A powerful antioxidant, beta carotene has been found to help protect against cancer and aging and curbing exhaustion and fatigue.

Supplements for fatigue

If you were to google search supplements or vitamins for fatigue you will get hundreds of thousands of sites to read about this subject. But we found that there are 5 essential supplements that are good for fatigue. You don't have to take a pill to get these rich vitamins into your blood stream, by eating the correct foods you can get the benefits of these vitamins to keep your body charged and alive.

Vitamin A - is a great vitamin for helping fight fatigue. It produces red blood corpuscles which gives us more energy throughout the day. Some of the well known food sources that are rich in vitamin A are liver, eggs, carrots, sweet potatoes, spinach, pumpkin, orange fruit and dark leafy vegetables.

Vitamin B5 - is another vitamin that is very popular in the fight against fatigue. The body becomes agile and energetic when vitamin B5 is taken. Foods that are high in vitamin B5 are strawberry's, cauliflower, mushrooms, sunflower seeds, and spinach.

Vitamin B12 - is also known as cyanocoblamin, this vitamin is one of the best vitamins for producing energy in the body. Vitamin B12 converts carb's in the body into an energy source to fight off fatigue. Meat, eggs, fish, cheese, milk and breakfast cereal are all rich in vitamin B12.

Vitamin C - this vitamin has always been known as the antioxidant and known for it's healing purposes. This vitamin strengthens the immune system of the body and keeps the body safe from diseases that ultimately puts stress on the body. Mellon's, oranges, tomatoes, kiwi, lemons and limes are all full of vitamin C.

Vitamin D - is very crucial for the body and the immune system. This vitamin enhances the absorption of calcium and phosphorus into the blood. If the blood and body is lacking vitamin D you will suffer from laziness, weak bones, and weak muscles. Lack of this vitamin can also cause mood swings and trouble sleeping. Milk, eggs, cheese and cereals are all great sources for vitamin D. Also spending time out in the sun will help the body fill up on this vitamin.

Magnesium - Magnesium is an essential mineral that your body uses for more than 300 biochemical reactions. It balances blood sugar, keeps heart rate steady and supports a healthy immune system. Your body uses magnesium for creating energy and making protein. A magnesium deficiency can cause fatigue symptoms including feeling tired and weak. Many foods contain magnesium. Dark, leafy green vegetables such as spinach are a good source of the mineral. Some legumes and unrefined grains also contain magnesium.


I am sure you have been preached too time and time again to drink plenty of water everyday. Water is not a food but by keeping the body hydrated it too will help fight off fatigue. Dehydration will cause many issues for the body but one of the most common is sleepiness and laziness. Drinking around 64 ounces of water daily is what a person should shoot for to keep their body properly hydrated. When you are starting to feel sluggish and tired walk over to the water cooler and have a glass of nice ice cold water. You will start to feel refreshed within minuets after drinking a tall glass of water.


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