Fatigue and tiredness: diet and recipes to combat them Müdigkeit und Erschöpfung: Ernährung und Rezepte zur Bekämpfung Fatiga y cansancio: alimentación y recetas para combatirlas

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Fatigue and tiredness: diet and recipes to combat them

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Fatigue and tiredness: diet and recipes to combat them

Fatigue and tiredness are normal symptoms when the body asks for a break. However, when we feel fatigued or tired during the day despite having rested, or when you get tired often without knowing the cause, may be due to several causes including:

  • Excessive stress and tension.
  • Depression.
  • No encouragement for what is done.
  • Poor diet.
  • Lack of mental and physical break.

Besides considering the stress and if we really enjoy everyday tasks, we should certainly consider that diet plays an important role if we really want to feel full of pep. So here we tell you which foods are the most energetic and which foods are not recommended because they just steal energy and give no nutritional value to your body.

Foods to include in your diet: Foods rich in iron, vitamin C and A. Oranges, lemons and citrus fruits will help you keep your body well polished and help to better absorption of minerals and vitamins. You must also include whole grains, vegetable milk and oils, and drink at least two liters of pure water a day so that your body is in the most optimal performance.

Some supplements that help you feel more energetic are: pollen, 100% pure honey, amaranth, seaweed and spirulina, brewer's yeast, aloe juice, cereal bars, ginseng, molasses, etc.

Foods that steal energy to your body: refined and added with substances such as dyes, additives, preservatives, etc. Did you know that the body expends too much energy to eliminate toxins from such foods? Another bad product for the body is refined or white sugar and all its derivatives. So far it seems that these products provide energy and it is true, because their sugars are absorbed quickly. However, it causes severe wear in the nervous system damaging its functions and leads, eventually, to diseases, and causes depression and low mood. Also, you should avoid all junk, fried foods, sausages, etc. as only unnecessarily absorb energy in the digestive process.

Recommended Diet:


Bowl of citrus fruits or papaya. You can add honey and pollen which are high-energetic and natural foods.


Whole grains in different combinations as vegetarian sandwich, cup of oatmeal with brown bread, and more.


Fresh vegetable juices, choose two or three vegetables in your daily juices, often seeking to include carrots and tomato.


Choose whatever you like (avoiding not recommended foods) but only one dish cooked and served with green salad or a cup of warm water. Avoid sugary drinks at this time. An example would be rice with vegetables and fresh salad, vegetable soup, salmon with lemon salad, and more.


Fruit salad or granola bars.


Vegetarian pizza, small bowl of cereal with vegetable milk, smoothie with almond milk, etc.

Some recipes that will give you lots of energy are:

Banana and amaranth shake (replaces breakfast)


  • 1 cup of almond milk
  • 1 sliced banana
  • 1 tablespoon of brown sugar or honey
  • ¼ teaspoon of ground cinnamon
  • ¼ teaspoon of amaranth
  • ½ teaspoon of pollen


  1. Place all ingredients in blender except the cinnamon and blend.
  2. Serve in a glass and sprinkle with cinnamon.

Salmon with lemon and rosemary


  • 1 salmon fillet
  • 1 cup of olive oil
  • Salt
  • Pepper
  • Fresh rosemary chopped (leaves only)
  • 2 lemons, sliced
  • 1/4 cup of  fresh lemon juice
  • 1 tsp. of capers
  • 1 piece of aluminum foil


  1. Brush the salmon fillets with olive oil on top and bottom and season with salt, pepper and rosemary.
  2. Place piece of salmon on aluminum foil (enough to seal) and two slices of lemon in each piece. Add 1 tbsp. of lemon juice and 1 of tbsp. capers. Seal well.
  3. Place on grill and cook for about 10 minutes. Serve the salmon on the same aluminum packets.

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Tags: energy fatigue stress tiredness

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2 Reviews about Fatigue and tiredness: diet and recipes to combat them
on 24/02/2015
wonderful article!!! I think with today's junk food/fast food diets, it's quite common for us to feel fatigued due to dietary deficiencies. And then you compile the stress and frenzy we live with on a daily basis, and it's not wonder we're exhausted al the time! I take great pains to eat healthy. So thank you!
on 15/01/2013
This is perfect, you know when you work and study at the same time it?s really difficult to maintain a good performance and avoid tiredness or fatigue. And well you don?t have time to prepare foods that help you to recover, or you don?t sleep the enough time. But I?m going to follow these advices and see if my problem disappears. Thank you

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