Almonds, sunflower seeds, walnuts, and other nuts are energy-rich foods that are high in healthy fats, protein, and magnesium. Magnesium is essential for fighting fatigue.Handy tip: Carry a handful of nuts in your bag to snack on between meals.
Eggs: complete proteins and vitamin B12
Eggs contain all the essential amino acids and are an excellent source of vitamin B12, which is essential for the production of red blood cells and the proper functioning of the nervous system.
Suggestion: A breakfast with a boiled egg or an omelet is a healthy and energizing option.
Water: an energy you cannot see
Dehydration is a common cause of fatigue in older adults. Fatigue is often mistaken for dehydration. Drinking enough water (at least 6 to 8 glasses a day) helps keep the mind alert and the body active.
Tip: Add slices of lemon or cucumber to flavor your water and make it easier to drink.
Legumes: the power of plants for the elderly
Lentils, chickpeas, and beans are an excellent source of iron, fiber, and plant-based protein. Iron is essential for transporting oxygen in the blood and preventing anemia, a common cause of fatigue in older adults.
Lunch idea: A lentil and vegetable soup is inexpensive, nutritious, and revitalizing.
Green vegetables: chlorophyll and natural iron
Spinach, broccoli, Swiss chard, and kale are rich in iron, magnesium, and folic acid. They help produce energy at the cellular level and improve the body’s oxygenation.
How to consume: Add them to green smoothies, omelets or stir-fries.
Dark chocolate: a natural stimulant
