Do you ever feel like you could just sleep all day? If so, you’re not alone. Fatigue is a common problem, and many factors, including stress, lack of sleep, and poor diet, can cause it. Understanding the foods to eat when you are tired is handy after a stressful day.

But did you know your diet can significantly impact your energy levels? Eating the right foods can give you the energy you need to power through your day, and it can also help to improve your mood and cognitive function.

These 10 foods are packed with nutrients to help you feel more alert and energized. So next time you’re feeling sluggish, reach for one of these foods and see how you feel!

Food #1: Bananas

Bananas, nature’s fast food, simply peel and eat. They’re packed with essential nutrients like potassium, C, and B6. The natural sugars — sucrose, fructose, and glucose — paired with fibre provide an instant, sustainable energy boost.

This makes bananas perfect for that pre-workout snack or a mid-afternoon pick-me-up.

Food #2: Brown Rice

Brown rice is a super versatile food. It’s rich in manganese, a mineral that aids in producing energy from proteins and carbohydrates. It’s a complex carbohydrate can give you high fibre, promoting fullness and maintaining energy levels throughout the day. Add it to your meals for a steady stream of energy.

Food #3: Sweet Potatoes

Sweet potatoes are as nutritious as they are delicious. They’re packed with fibre and vitamin A in the form of beta-carotene. They also have a significant amount of vitamin C, manganese, and several other vitamins and minerals. The fibre and complex carbohydrates in sweet potatoes provide a steady supply of energy that will keep you feeling satiated and energetic for hours.

Food #4: Oatmeal

Oats are a favourite breakfast food for many and with good reason. They’re not only very filling but also provide long-lasting energy. They’re high in protein and packed with fibre and complex carbohydrates, leading to slow digestion and sustained energy release. Spruce up your oats with some fruit or nuts for a tasty, energy-filled start to the day.

Food #5: Almonds

Almonds are small but mighty. Rich in essential nutrients, including fibre, protein, and healthy fats, they provide a balanced energy boost. The magnesium and B vitamins also help convert food to energy more efficiently. A small handful of almonds can go a long way in preventing energy slumps during the day.

Food #6: Greek Yoghurt

Greek yoghurt is creamier and more concentrated in protein than its regular counterpart. The protein provides a steady energy source that avoids blood sugar spikes and keeps you feeling full.

It’s an excellent option for a healthy, energy-boosting snack or breakfast to improve your gut health. Add some berries or a drizzle of honey for extra deliciousness and energy.

Food #7: Dark Chocolate

Dark chocolate has a higher cocoa content than regular or milk chocolate. The antioxidants in cocoa have been shown to have many health benefits, such as increasing blood flow throughout the body.

This can help deliver oxygen to the brain and muscles, improving their function. The small amount of caffeine found in dark chocolate can also provide a short-term energy boost.

Food #8: Eggs

Eggs are a great way to start the day. Packed with high-quality protein, vitamins, and healthy fats, they provide sustained energy and keep you satiated.

Plus, they’re delicious and versatile – from boiled and poached to scrambled and fried eggs, which can be incorporated into meals throughout the day for a constant energy source.

Food #9: Quinoa

Quinoa is a grain with high-quality protein containing all the necessary amino acids. This protein, paired with a good dose of fibre, makes quinoa a fantastic energy booster that won’t cause a rapid blood sugar spike.

Toss it into your salad, make it a side dish, or turn it into a breakfast porridge.

Food #10: Watermelon

Watermelon is high in water content, hence its name, making it great for hydration. Dehydration can lead to fatigue and tiredness, so eating water-rich foods can help keep energy levels up.

It’s also packed with nutrients, including vitamins A and C, and a good dose of energy-providing natural sugars. Enjoy it chilled for a refreshing energy kick.

The Bottom line

If you’re feeling tired all the time, it’s essential to eat the right foods.

Above is a list of foods to eat when you are tired, and you can add them to your shopping list. So, a stock of these foods packed with nutrients to help you feel more alert and energized is always available at your reach.

So next time you’re feeling sluggish, reach for one of these foods and see how you feel!