Boost your energy with these power foods
Key Takeaways
Anti-inflammatory nutrients, including omega-3s and antioxidant vitamins, have been shown to reduce fatigue.
Getting enough iron while limiting red meat is possible and preferable to boost energy levels.
Foods with a lower glycemic index help stabilize blood sugar for lasting energy.
What you eat can make all the difference in your energy levels. While there are many potential causes of fatigue, nutrition can play a fundamental role in how sluggish or energized you feel on a daily basis. If you are tired all the time, simple dietary changes are a good first step to tackle the problem.
Anti-inflammatory foods
Researchers studying breast cancer developed the official “fatigue reduction diet.”[] In a study of 40 cancer survivors, researchers identified some notable differences between the diets of those who had higher vs lower levels of fatigue.[]
They determined that people with less fatigue had higher intakes of carotenoids, omega-3 fatty acids, and the antioxidant vitamins A and C.
A follow-up pilot study confirmed these effects by placing 30 breast cancer survivors on a 3-month diet with high intakes of fruits, vegetables, whole grains, and omega-3 foods, with low saturated fat intake.[]
Along similar lines, the anti-inflammatory Mediterranean diet has been shown to reduce fatigue in post-menopausal women.[] Specifically, “substituting fish for red and processed meat and whole grains for non-whole grains was associated with improvements in overall fatigue, energy, and weariness scores,” per researchers publishing in the Journal of Nutrition in Gerontology and Geriatrics.[]
Foods that fight anemia
Iron deficiency is associated with fatigue, impaired concentration, weakness, and poor immune function.[]
Obtaining iron from food rather than supplements avoids potential side effects and medication interactions. Many people assume that red meat is the best way to get enough iron. However, this goes against recommendations to reduce red meat intake to promote better health and energy levels. You can eat the foods listed below for a good dose of iron:
Cooked oysters
White beans
Lentils
Cooked spinach
Firm tofu
Dark chocolate
Kidney beans
Sardines
Chickpeas
Stewed tomatoes
Although heme iron (from animal sources) is more readily absorbed, consuming vitamin C significantly increases the bioavailability of non-heme iron. Squeezing lemon on sauteed spinach or having a glass of orange juice with a bowl of lentil soup are examples of how to combine vitamin C with non-heme iron foods.
Balanced meals help stabilize blood sugar
The term “balanced diet” is frequently recommended for nutritional adequacy and sufficient energy intake. However, not everyone has the same understanding of what a balanced diet actually means.
Ideally, a balanced diet is one that includes the major food groups in moderate portions, with minimal added sugar and processed foods. It contains protein, healthy fats, and fiber to blunt the sudden rise of blood sugar associated with refined grains and simple sugars.
Choosing foods that are lower on the glycemic index scale helps achieve a balanced diet.[] Post-meal blood sugar spikes are lower and slower after consuming low-glycemic foods. This helps prevent blood sugar rushes and crashes that get in the way of stable energy levels.
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