Fatigue is a common problem among Americans -- a busy lifestyle coupled with poor dietary choices and insufficient rest can cause this condition. Certain illnesses and conditions, such as bacterial infections, fibromyalgia, diabetes and hypothyroidism can also contribute to fatigue. Changing your diet may help alleviate the effects of this condition.
Talk to your doctor before altering your diet to address this condition. In some cases, fatigue may be an underlying symptom of a serious medical condition.
Essential Fatty Acids
Essential fatty acids are fats that are not produced by your body, so you must obtain them from food sources or supplements. These fatty acids may help reduce the symptoms of fatigue and boost your energy levels throughout your day, according to the University of Maryland Medical Center. Fish oil is among the most abundant sources of essential fatty acids; however, you can also obtain these nutrients from walnuts, flaxseed, avocados and tofu. Check with your doctor before increasing your intake of essential fatty acids -- they may interfere with blood clotting and increase your risk of excessive bleeding.
Whole Grains
Consume whole-grain products, such as rye bread, whole-wheat pastas and tortillas, whole-grain muffins and wild brown rice. These foods contain complex carbohydrates that your body slowly converts into blood glucose for consistent energy, according to Phyllis Balch, C.N.C., author of "Prescription for Nutritional Healing." Use whole-grain products in place of white breads and pastas, which contain simple carbohydrates that can aggravate the symptoms of fatigue.
Vitamin B-12
Vitamin B-12 is a B-complex vitamin best known for its role in protecting your central nervous system -- it stimulates the production of myelin, a fat that coats nerve endings and protects them from toxins, according to Balch. Vitamin B-12 may also help increase energy and reduce fatigue, particularly if you have a deficiency of this vitamin. This vitamin is found in foods derived from animal sources, such as meats, dairy products and eggs. You can also boost your intake of this vitamin by taking a B-complex supplement. Plant-based foods are not reliable sources of vitamin B-12.
Calcium-Rich Foods
Calcium is best known for its role in preventing loss of bone density; however, it may also help combat fatigue, according to Balch. This mineral may help your body absorb and use proteins, which are components of foods that provide energy for your body. Calcium is available in multi-vitamins and singular supplements. You can also boost your intake of natural vitamin C by consuming foods such as broccoli, spinach, strawberries, oranges, papaya, pomegranates, grapefruit and sweet peppers.
References
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
- University of Maryland Medical Center: Chronic Fatigue Syndrome
