Food Is Fuel – Use Nutrition To Combat Tiredness

May 9, 2017 | Digestion, Energy, Nutrition

One thing I deal with all the time in the clinic is peoples desire for more energy. With so many people now leading busy lifestyles and not sleeping enough, not moving their body, not making their own healthy meals, they often rely on quick fixes such as sugar and caffeine to get them through long busy days. What many people often forget is that food is fuel!

Energy starts with food that’s both nourishing and natural. Real, nutrient-dense and living foods ignite our senses and add to our natural energy. Our bodies need fuel. You wouldn’t put water in the gas tank of your car if you wanted to take a road trip, just like you wouldn’t want to put energy-empty “non-foods” into your body to fuel your day. Sugar-rich foods provide false energy. Foods that bring true fulfillment should add vibrancy, excitement, and joy to your life.

When it comes to energy it’s well worth considering the role that nutrition plays in both combating fatigue, but also how poor nutrition may itself be a factor leading to feelings of tiredness and fatigue. There are specific nutrients which play a major role in energy production in the body, I wanted to share these with you so you can focus on adding these foods into your diet if low energy is something you struggle with.  

B Vitamins

B vitamins are a group of vitamins which act together to support energy production. All B vitamins are crucial for the entire adrenal cascade. When you are stressed, make poor dietary choices, or consume large amounts of alcohol your body is depleted of B vitamins. The most important group of nutrients to convert food into energy is B vitamins.

Foods high in B vitamins include: whole grains (oats, brown rice, quinoa, buckwheat, legumes, chickpeas, beans), nuts, seeds, organic or free-range meat, eggs, and leafy greens.


Magnesium is used in over 300 biochemical processes in your body. Magnesium stores get depleted during times of stress, exercise, poor dietary choices and by consuming alcohol.

Foods high in magnesium include: dark leafy greens, pumpkin, sunflower and sesame seeds, avocado, bananas, beans and legumes, whole grains, raw cacao powder 


Consuming one good quality protein source with each main meal helps to regulate blood glucose levels, providing you with a steady source of energy throughout the day and helping you to feel more satiated between meals.

Protein-rich foods include: organic or free-range meat, eggs, fish, nuts, beans, legumes, quinoa, tofu, tempeh.


Without healthy red blood cells, your body can’t get enough oxygen; the consequence of not having sufficient oxygen in the body is constant fatigue.

Iron rich foods include: organic or free range beef, lamb, leafy greens, parsley, tahini, leafy green vegetables, raw cacao powder.

Vitamin C

Vitamin C is important for adrenal health. It is utilized by the adrenal glands in the production of all the adrenal hormones, especially cortisol (the stress and fat storing hormone, which in high levels shifts your nervous system into the ‘flight or fight’ mode). When you are under a lot of stress your vitamin C is rapidly used in the production of cortisol and related stress-response hormones.

Vitamin C rich foods include: fresh fruits and vegetables such as berries, papaya, pineapple, citrus fruits, capsicum, broccoli, leafy greens. One factor to consider when consuming these foods is that vitamin C is destroyed by heat.

Need more? I’d love to see you for a consultation and put together an individualized wellness plan for you to help you restore your health and vitality. Book today and mention this blog post to receive 20% off my packaged deal consultation (1x Initial Consultation + 2x Follow Up Appointments, usually $250, blog post offer of $200).

Hi I’m Natalie, a Registered Clinical Nutritionist, health influencer, blog writer & recipe creator. My own health complications prompted me to make positive diet & lifestyle changes, revitalize my health leading to a career change from the corporate world to nutritional medicine. I believe in a wholefoods approach to good health, focusing on simple strategies for modern, busy people. 

Let's connect @nataliebradynutrition 

The information on this website is not intended to replace the advice of your GP, a one on one relationship with a qualified health care professional and is not intended as medical advice. It is not intended for self-diagnosis, treat, cure, or prevent any disease. I encourage you to make your own health care decisions based upon research and in partnership with a qualified healthcare professional. The entire content of this website is based on the opinions of Natalie Brady, a qualified Holistic Nutritionist, unless otherwise noted. Click here for term and conditions of services.

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