Fruits offer nutrient-rich complex carbohydrates. Many also provide vitamin C, supporting the immune system and cellular energy production. Regular fruit intake ensures necessary hydration for sustained energy. Citrus fruits, kiwi, apples, pears, bananas, blueberries, and strawberries are packed with antioxidants.

Coconut water, rich in carbohydrates, magnesium, and other electrolytes, naturally boosts energy. Dehydration can lower blood sugar, leading to fatigue and irritability, negatively affecting energy, mood, short-term memory, and concentration. Adults should aim to drink about two liters of water daily.

Lean protein, packed with iron and vitamin B12, provides sustained energy. Sources include poultry, lean red meat, and fatty fish. Lean protein supplies all essential amino acids and other key nutrients vital for the body's energy creation.

Beans, such as lentils, are rich in complex carbohydrates, offering a steady energy supply after eating. Kidney beans, high in fiber and protein with a low glycemic index, help manage blood sugar, leading to a continuous energy release.

Eggs are a good source of vitamin D, vital for bone health. Adequate vitamin D intake also helps reduce muscle fatigue. Eggs also contain B vitamins, including thiamine (vitamin B1), crucial for energy production. It is best to consume eggs boiled or fried with vegetables, minimizing oil and fat. Avoid combining eggs with high-sugar dishes, as these can cause rapid blood sugar spikes and subsequent fatigue.

Whole grains offer more iron, B vitamins, and fiber than refined grains. This nutrient combination stabilizes energy levels and promotes lasting fullness. To combat fatigue, choose brown rice, quinoa, or oats. Oats, for example, can be cooked with milk for a nutritious breakfast, providing a full spectrum of vitamins, minerals, and fiber. The carbohydrates in oat products, such as oatmeal, help prevent blood sugar dips, ensuring sustained energy.

By Anh Chi (According to Very Well Health)

Photos: Anh Chi, Bui Thuy, AI