Need more "fuel" to give you energy and erase that fatigue that won't let go? Skip the sugary drinks, candy, and pastries that will give you an immediate boost but then cause a rapid drop in your blood sugar levels, leaving you tired and hungry again. Instead, focus on these 12 anti-fatigue foods...

1. OATMEAL

Rich in fiber and complex carbohydrates, oatmeal will provide you with energy in a progressive way and for a longer period of time than refined cereals full of simple sugars. A bowl in the morning will keep you going for hours, without feeling hungry or getting that mid-morning "crash".

2. EGGS

Eggs are very good sources of protein and amino acids such as tyrosine and phenylalaline. These two amino acids are precursors of dopamine, a key neurotransmitter in the brain that makes us want to get out of bed in the morning and get on with things during the day. When we suffer from chronic fatigue, it is often because we have a dopamine deficiency. Enriching your diet with precursors of this neurotransmitter can therefore boost its production!

3. THE CHICKEN

Without its skin, which is too rich in saturated fats, poultry meat is an excellent source of lean protein and phenylalanine. A piece of grilled chicken with steamed or lightly seasoned greens is a perfect light lunch that won't weigh you down and will keep you going until dinner while boosting your dopamine production! Want to try a leg again?

4. THE FLAVOR

If your vitamin B12 and/or iron intake is not sufficient, you may suffer from anemia, one of the most noticeable symptoms of which is fatigue. To fill up on vitamin B12 and iron, don't hesitate to add offal to your menu more regularly, such as liver or kidneys. Offal has the advantage of being cheap and one of the richest food sources of vitamin B12 and heme iron. But, if you are not an offal lover, replace them with other foods that are sources of these micronutrients such as seafood, red meat, and seaweed.

5. OILS

In addition to being a good source of low-fat protein, oysters are also an excellent source of zinc. This trace element stimulates the body's immune system and helps your body fight off germs that can make you feel tired. Enjoy them raw with a squeeze of lemon in season, or simply baked.

6. DRY BEANS

Dried beans, like all other pulses, are an excellent source of vegetable protein, especially if you are vegetarian or vegan. Beans also contain a lot of magnesium, a micro-nutrient that causes morning fatigue and loss of energy when it is lacking. Increasing your magnesium intake can therefore help you regain your energy. It is also found in other foods such as shellfish, oleaginous fruits, whole grains, and dark chocolate.

7. SARDINES

Sardines, herring, mackerel, or salmon provide not only high-quality animal proteins but also a lot of omega-3 fatty acids of marine origin such as EPA and DHA. These fatty acids are present in large quantities in the cell membranes of neurons and are notably involved in good neurotransmission.

Omega-3s are therefore indicated in cases of temporary fatigue, low morale or motivation, stress, and seasonal depression. Consuming vegetable oils rich in omega-3 (camelina, flax, rapeseed, walnuts, etc.) every day and fatty fish 3 times a week helps to make up the deficit.

8. NUTS

Also rich in protein and omega-3, walnuts are also particularly rich in tyrosine, a precursor of dopamine. Natural appetite suppressant, a small handful of this oleaginous fruit per day will allow you to get back in shape quickly. Mix it with other dried fruits such as almonds for a healthy variety.

9. COFFEE

The caffeine contained in coffee is a stimulant that quickly gives you energy and makes you more alert. But don't abuse it! Caffeine can increase anxiety and disturb your sleep if you consume too much, if you are not used to it or if you consume it too late in the day.

10. CITRUSES

To fight against fatigue, consume more fruits rich in vitamin C such as citrus fruits or kiwis. Vitamin C has an "anti-fatigue" role and acts by strengthening the immune system and boosting the action of white blood cells. Moreover, it facilitates the absorption of non-heme iron of vegetable origin, which prevents anemia!

11. DARK CHOCOLATE

Chocolate, when it contains at least 70% cocoa, is a pleasure and anti-stress food par excellence. It also tends to improve attention and stimulate brain activity. These properties are due to their theobromine and magnesium content. Theobromine is a compound with psychostimulant effects and magnesium is a mineral involved in energy metabolism and nerve transmission.

It is, therefore, best consumed when tired, at a rate of one to two squares per day at the most, so as not to overload the day's caloric balance.

12. WATER

Fighting fatigue by simply drinking water is possible! Indeed, a simple lack of hydration can lead to fatigue and a significant drop in concentration.

To avoid this, nothing could be easier! All you have to do is drink at least 1.5 liters of water a day, or even more if the weather is particularly hot or if you are exercising. For a stronger anti-fatigue effect, choose mineral waters that are particularly rich in magnesium, which will allow you to easily increase your daily intake.