What can I eat to stop feeling tired all the time?

Dozing off at your desk? If you can’t get through the day without a nap or copious amounts of coffee, you could be suffering from fatigue. Various factors could be hijacking your energy, such as nutritional deficiencies, illness, stress, over-working and under-sleeping. Or a toxic combination of a few of these.

Don’t slump into it; fight back with these energy-boosting foods:

1. Oats

Oats contain good amounts of complex carbohydrates, which are essential for energy production, stamina and mental clarity. Unfortunately, a lot of people these days are carb-phobic and are simply not getting enough of this essential nutrient.

Complex carbs are the body’s primary energy source – providing fuel for both brain and muscles. Put it this way, you wouldn’t drive your car without fuel, so don’t try run your body on empty either!

Wholegrains such as oats also contain a number of B-vitamins, aka the ‘energy vitamins’, which are essential for turning the food you eat into useable energy.

2. Beans and lentils

These guys are a great vegetarian source of iron, a lack of which can result in weakness, fatigue and apathy. Unfortunately, our bodies can’t absorb iron from vegetarian sources as well as they can from animal sources. Therefore, to increase absorption, ensure you eat your beans and lentils with foods that contain high amounts of vitamin C, which can help you absorb up to 10 times as much iron.

3. Spinach
Popeye got it right: spinach contains large amounts of magnesium, which is essential for energy, strength and stamina. It also relaxes muscles and can aid sleep. In short: if we don’t get enough of the stuff, we feel tired and weak.

Health experts often refer to magnesium as the master mineral, because of it’s involvement in over 300 vital enzymatic processes in the body. Unfortunately, magnesium is one of the most common deficiencies worldwide. To ensure you’re getting enough, toss spinach into smoothies, juices, salads, stews, curries – everything!

4. Oranges
Adequate amounts of vitamin C is crucial for a healthy adrenal system, which helps prevent fatigue from both physical and emotional stress. The recommended daily intake of vitamin C is at least 75mg a day for women and 90mg a day for men, and one large orange contains nearly 70 mg. Remember, cooking significantly reduces the vitamin C content of food, so ensure you get some raw fruits and veggies in your diet daily.

5. Water
Even being mildly dehydrated can leave you feeling weary and fatigued, according to recent research in the Journal Of Nutrition. As well as swigging enough H2O throughout the day, you can also top up your H20 levels through foods such as watermelon, cucumbers and citrus fruits.

What do you eat to pep yourself up and stop feeling tired all the time? Tweet and tell us @healthymag, tag us – @healthymagdaily – in your Instagram snaps, or join in the conversation on our Facebook page, healthymagazine.

Rose is a nutritional therapist who is passionate about showing people how to overcome their health concerns through specialised nutrition. Visit her website to sign up to her newsletter and get her ‘Snacking – Get It Right!’ e-guide for free or to ask about having a nutritional consultation.

Author photograph by Molly Matcham Photography

Main photograph: ukfashionspot.co.uk | Pinterest