The body functions best when blood sugar levels are stable. If they fluctuate too much, this can lead to a feeling of sudden tiredness.
According to U.S. dietitians cited by Real Simple, foods containing whole grains, fiber, and protein can help keep energy levels more even throughout the day.
Examples include oats, legumes, and dairy products, which are digested more slowly than sugary snacks.
However, the effect depends on the overall diet rather than on any single food.
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Inflammation and fatigue
Low-grade inflammation in the body is mentioned in several studies as a possible cause of persistent fatigue.
Foods such as nuts contain fatty acids and antioxidants that, according to research published in Nutrition Reviews, may have a dampening effect on inflammation.
Real Simple also refers to a study published in the Journal of Nutrition in Gerontology and Geriatrics, which found that dietary patterns with more fish and fewer processed meat products are associated with lower levels of fatigue, especially among older adults.
The effect is considered moderate and depends on overall lifestyle factors.
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Micronutrients
Vitamins and minerals such as iron, vitamin B12, magnesium, and zinc are necessary for the body to convert food into energy.
These nutrients are found in foods such as fish, lean meat, legumes, and dairy products.
However, diet alone is not sufficient. According to Real Simple, more stable energy levels are achieved only when nutrient-rich food is combined with regular meals, adequate fluid intake, sleep, and stress management.
Sources: Real Simple, Nutrition Reviews og Journal of Nutrition in Gerontology and Geriatrics.
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