Fatigue, low energy levels, and constant tiredness can be extremely frustrating to deal with, especially if you can’t pinpoint the root of the issue. No matter how much sleep you get or how much caffeine you consume, you may still find yourself battling fatigue all day long. As it turns out, one of the most important areas to investigate is your diet. Fitting the right nutrients into your meals is a crucial part of allowing your brain to function to the best of its ability, especially when it comes to your energy levels. If you regularly struggle with fatigue, you may be missing a few essential foods.

To shed some light on some of the most important types of food to include in your diet for long-lasting energy throughout the day, we spoke to registered dietitian and nutritionist Krutika Nanavati. She told us that iron-rich foods, complex carbs, healthy fats, and protein should all be priorities. Learn more about the importance of each below.

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1. Iron-rich foods

An iron deficiency is one common cause of fatigue. This mineral plays an important role in a range of bodily functions, including transporting oxygen to your blood, which is vital for providing energy. That’s why, as Nanavati notes, “incorporating foods high in iron, such as leafy greens, red meat, and fortified cereals, can help alleviate fatigue caused by iron deficiency.”

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2. Complex carbs

Carbs are another valuable component that should be present in all of your meals, especially if you want to keep your energy levels up. “Whole grains and complex carbohydrates release energy steadily, avoiding the highs and lows caused by simple sugars,” Nanavati explains.  However, it’s important to keep in mind that choosing complex carbs is key. Refined carbs, such as those found in white bread and other processed foods, can be detrimental to your health.

Luckily, there are plenty of delicious healthy carbs to choose from, like brown rice, whole wheat bread, quinoa, and more.

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3. Healthy fats

Don’t be afraid of fat, even if you’re trying to lose weight. It’s always important to incorporate healthy fats (a.k.a. omega-3 and omega-6 into your meals, as these are “essential for brain function, mood, regulation, and energy production.”

There are tons of healthy fats out there, and many of them are delicious. Options like avocado, nuts, seeds, olive oil, and more will not only help your brain function properly, but can also promote a healthier heart.

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4. Protein

It’s well-known that protein is one of the most vital things to work into your diet. This macronutrient helps prepare your muscles and bones, make hormones and enzymes, and provide your body and brain with energy. “Eating protein-rich foods like lean meats, legumes, and dairy helps to maintain steady blood sugar levels and reduces fatigue,” Nanavati says.

While lean meats such as chicken and turkey are some of the most popular protein options out there, there are also many plant-based proteins that are equally healthy and delicious. No matter where you get it from, the important thing is to add some form of protein to your plate every single day.

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The bottom line

Eating a balanced diet isn’t only important when it comes to keeping your body healthy and fit; it’s also extremely important to your brain health and energy levels. So if you’ve been battling low energy levels lately, it may be time to evaluate your diet and figure out if any of these components are missing. As Nanavati concludes, “A balanced diet rich in these nutrients is crucial for energy levels and overall brain function. Without them, our brain may not get the essential components, which can cause fatigue and other symptoms.”