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Bananas - Bananas contain a wealth of nutrients. With vitamin B6, potassium, and complex carbs, they are a great base on which to start your day.

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Fatty fish - It may not be the first thing you reach for when you are tired, but the omega-3 fatty acids and B12 that fish contain will raise you from a slump. Try having fish for lunch to avoid the afternoon tiredness.

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Brown rice - Try and replace your white rice with brown to feel the uplifting benefits of fiber, vitamins, and minerals. If you have it for dinner, it'll be easier to digest than white rice. Therefore, you will wake up feeling light and ready for the day.

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Sweet potatoes - These delicious morning glory specimens are packed full of vitamin A. This means they help to boost your immune system, reduce fatigue, and protect your eyesight.

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Coffee - Although it does eventually produce a crash, coffee does the job. Caffeine enhances your focus and alertness. It stays in your system for about 10 hours, so only drink it in the morning. You should also avoid more than four cups a day.

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Eggs - They are literally balls of energy. The protein in them gives you a solid source of energy, and the amino acids stimulate further energy production. The vitamin B in them also encourages food breakdown, so you won’t feel sluggish after your meal.

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Apples - If you need a little afternoon pick-me-up, then grab an apple. They contain natural sugars and fiber that help you slowly release energy after consumption. You shouldn’t peel them though, because most of their goodness is in their skin.

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Dark chocolate -

Dark chocolate is a great stimulant. It contains antioxidants, caffeine, and theobromine, all of which are shown to increase blood flow around the body. More blood around the body means that the brain receives more oxygen and is thus more alert.

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Yerba mate - People in South America have been using yerba mate to increase their energy for centuries. It contains a high dose of caffeine but somehow does not have an effect on your heart rate nor blood pressure. It just makes you more alert.

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Goji berries - Fiber, minerals, and vitamins are all rolled together in this yummy little berry. They are also easy to sneak into your morning meal or simply snack on.

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Quinoa - The key benefit of quinoa is that it is a slow-release energy food. This means that you will not have a sudden fatigue crash in the day. It also contains protein and fiber to fuel your body.

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Oatmeal - Although it is not the most exciting food to eat in the morning, it will help keep you awake during the day. The thick oaty paste lines your stomach so that glucose is slowly released into your blood throughout the day.

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Hummus - The combination of chickpeas, sesame paste, oil, and lemon is great to kickstart your body. The chickpeas and sesame paste provide protein, while the oil contains healthy fats.

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Edamame beans - These little beans are the perfect snack. One cup of edamame beans has 27 g (0.9 oz) of protein alongside folic acid and manganese. These help to increase energy through the healthy breakdown of carbohydrates.

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Lentils - Lentils are one of the cheapest things you can add to your diet. They contain manganese, zinc, folate, and iron. These substances band together to help your body break down nutrients and create energy.

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Avocados - This favorite brunch staple is a real fatigue buster. It's high in healthy fats, fiber, and vitamin B. Healthy fats help the body to absorb nutrients, and can also be stored for prolonged energy release throughout the day.

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Strawberries - Strawberries are both delicious and healthy. Like oranges, they have a high vitamin C content. In addition, they contain other important antioxidants, fiber, and complex carbs.

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Seeds - One of the simplest ways to incorporate fatigue-fighting ingredients into your diet is to add seeds to everything. They are high in omega-3 fatty acids, protein, and fiber. They also give a great crunch to a salad.

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Beans - They may make you gassy, but it is worth it for their energy-giving benefits! As they are digested slowly, they give you energy throughout the day. This way, you can be active all day without feeling tired.

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Nuts - Nuts are whole foods that bring so many good things to the table such as omega-3s, complex carbs, fiber, vitamins, and minerals. They are also easy to carry around as a quick pick-me-up.

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Popcorn -

You may not have expected popcorn to be energizing, but it actually contains quite a lot of fiber. The fact that it is low-calorie (if you avoid toppings) and full of fiber means it can provide you with a steady energy hit when you need it.

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Leafy green vegetables - It is common knowledge that greens are good. They are especially good for fatigue because iron deficiency is one of the biggest causes of tiredness. Think about making salads with spinach and kale.

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Beetroot - Beetroots have so many antioxidants in them and also have a very rich taste. Having a shot of beetroot juice in the morning will kickstart your day with an energy punch. Add some ginger for an extra zing.

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All together now - All these foods alone will help with fatigue. However, the key here is to have a balanced diet where you are consuming a bit of all of them.

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Exercise -

Furthermore, when you exercise, your body creates more energy to keep up with your increased activity. Combine these foods with movement and you will feel more alert and less fatigued.

Sources: (Healthline) (Eat This, Not That)

See also: Healthy eating: give your diet an extreme makeover!

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