As defined by Mayo Clinic.com, fatigue is a prolonged state of weariness that develops over time. Fatigue not only diminishes energy and mental capacity, but can also impact emotional and psychological well-being. Chronic fatigue may be a result of an underlying medical condition such as hypothyroidism or a sleep disorder that requires medical treatment. However, some fatigue may be the result of a nutritional deficiency. Anemia, caused by deficiency of iron or B12, omega-3 deficiency and dehydration are some causes of fatigue, according to MedLine Plus, that may be treated with changes in the diet.
Iron-rich Foods
According to the Centers for Disease Control, iron is an essential mineral in our bodies used as part of hemoglobin to carry oxygen from our lungs throughout our bodies. When individuals have too little iron, they may develop anemia, which can lead to fatigue caused by a lack of oxygen to the body's tissues. Consuming iron-rich foods, including fortified cereals, beans, beef, seafood such as oysters and clams, and leafy green vegetables such as spinach, can help prevent development of anemia. In addition, consuming vitamin C--from foods such as citrus fruits and juices--with iron-containing foods aids in iron absorption by the body.
Omega-3-Rich Foods
According to the University of Maryland Medical Center, a deficiency of omega-3 fatty acids may cause fatigue. Omega-3 fatty acids are found in great concentrations in cold-water fish such as salmon, mackerel and sardines, and seafood such as scallops or shrimp. In addition, omega-3 fatty acids may be found in plant-based foods such as soybeans, flaxseeds or walnuts, or consumed in supplement form.
Foods Containing B12
According to the National Institutes of Health Office of Dietary Supplements, a deficiency of vitamin B12 may lead to the development of megaloblastic anemia, which in turn can cause fatigue. Although some cases of vitamin B12 deficiency may be caused by malabsorption issues that would require medical treatment, some milder cases of this deficiency may be treated by changes in the diet. Rich sources of vitamin B12 are animal food products such as meats, seafood, poultry, eggs and milk and milk-based products, as well as beans, nuts and fortified cereals.
Water
According to "Psychology Today," another underlying cause of fatigue may be mild dehydration due to a reduction in oxygen-rich blood flow to the organs. Therefore, individuals should consume plenty of water throughout the day--about 8 cups--to prevent dehydration-induced fatigue.
References
- MedLine Plus: Fatigue
- Centers for Disease Control: Iron and Iron deficiency
- National Institutes of Health Office of Dietary Supplements: Dietary Supplement Fact Sheet: Vitamin B12 and Healthful Diets
- Psychology Today: Fighting Fatigue with Diet
- Whole Foods Market: Omega-3 fatty acids
- University of Maryland Medical Center: Omega-3 fatty acids
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