Recommendation: Eat fish at least twice a week.
Nuts and Seeds
Almonds, sunflower seeds, walnuts, and chia seeds are energy-dense foods rich in healthy fats, protein, and magnesium. The latter is key to combating fatigue.
Practical Tip: Carry a handful of nuts in your bag to snack on between meals.
Eggs: Complete Protein and Vitamin B12
Eggs contain all the essential amino acids and are an excellent source of vitamin B12, essential for red blood cell production 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: Energy You Can’t See
Dehydration is a common cause of fatigue in older adults. Fatigue is often confused with lack of hydration. Drinking enough water (at least 6-8 glasses a day) helps keep the mind alert and the body active.
Tip: Add lemon or cucumber slices to flavor your water and make it easier to drink.
Legumes: Vegetable Power for Older Adults
Lentils, chickpeas, and beans are an excellent source of iron, fiber, and vegetable protein. Iron is vital for transporting oxygen in the blood and preventing anemia, a common cause of fatigue in older adults.
Lunch Idea: A lentil soup with vegetables is inexpensive, nutritious, and revitalizing.
