Anyone can have the problem of fatigue or physical weakness. This could be due to overwork, not getting enough sleep, or lack of nutrients in the food. In such a situation, it is better to pay attention to your diet rather than taking any tonic or medicine. Many food items are not only rich in nutrients but also help in removing weakness, these include - bananas, oats, watermelon, eggs, almonds spinach, etc.

Today in this article you will know what to eat and what not to eat when there is weakness in the body -

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  1. Instant energy food for weakness
  2. What not to eat in weakness?
  3. Other tips to overcome weakness
  4. Takeaway
Doctors for What to eat and avoid for weakness?

Fresh and nutrient-rich foods can help in providing energy by removing weakness and fatigue. To give energy to the body, you can consume things like eggs, oats, bananas, and almonds. Come, let us know in detail what should be eaten when there is weakness in the body -

Nuts and Seeds

Nuts and seeds can play an important role in removing weakness and fatigue. Nuts and seeds contain many healthy nutrients, which provide energy to the body. Almond is the most prominent among nuts. Many nutrients like fiber, fat, and protein are found in it. Both protein and fat are effective in increasing energy levels. Vitamin E and magnesium are also found in almonds, which can help in removing weakness in the body. Apart from almonds, these include Brazil nuts, cashewswalnutssunflower seeds, and pumpkin seeds.

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Lean meat

Chicken and fish are excellent sources of protein. These contain less saturated fat. Whereas tuna and salmon fish contain omega-3 fatty acids, which is healthy for the body. In such a situation, lean meat can also be consumed for energy throughout the day.

Chia seeds

Chia seeds are rich in many nutrients. About 28 grams of chia seeds contain 4 grams of protein, 11 grams of fiber, and 9 grams of fat. Consumption of fiber present in chia seeds can be beneficial to prevent blood sugar from increasing during meal time. A sudden increase in blood sugar causes weakness and fatigue.


Fiber and carbohydrates are found in large quantities in oats. In case of weakness, oats can be consumed to provide immediate energy to the body.


Spinach, the most famous among green leafy vegetables, is a major source of ironVitamin K and magnesium are also found in large quantities in it. In such a situation, spinach can be consumed in case of weakness.

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Watermelon is considered a source of hydration. According to the Agricultural Marketing Resource Centre, watermelon contains 92% water, and Vitamin C, Vitamin A, and many other nutrients are found in it. If you feel weakness or fatigue due to dehydration, watermelon can be consumed.


Potassium, fiber, and carbohydrates are found in abundance in bananas. The combination of carbohydrates and fiber helps in maintaining energy in the body for a long time. Researchers believe that eating bananas is beneficial in giving energy to the body for a long time or before exercising.

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An egg is rich in many nutrients. According to the United States Department of Agriculture (USDA), one egg contains about 7 grams of protein. By consuming it, 4% of the daily prescribed calcium and 6% of Vitamin A can be fulfilled. According to the National Institute on Aging, the good fat present in eggs provides energy and helps the body absorb vitamins. Consuming eggs daily can easily remove the weakness of the body.

There are some foods, consumption which can make you feel weak and tired. Also, the energy level may decrease. Like sugary foods. Come, let us know about such food items in detail -

Processed and oily food

One should avoid eating excessively processed foods like potato chips, cheeseburgers, or fries and oily foods as well as canned foods, red meat, etc.

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Caffeine drinks

One should avoid consuming tea and coffee. Of course, they can be consumed in moderate form or without sugar.


Consuming white bread or food items made from refined flour increases obesity instead of providing energy to the body. Also, baked food should be avoided.

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Foods that contain high amounts of sugar.

Of course, by changing the diet, energy can be increased by removing the weakness of the body, but apart from this, it is also important to exercise regularly and remain stress-free. Come, let us know about these tips to remove weakness in the body -

Away from stress

Weakness and fatigue in the body also increase due to stress. Stress reduces the energy level of the body. In such a situation, you should avoid stress. Meditation and yoga can be done to reduce stress.

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Good sleep

According to the National Sleep Foundation, by getting good and adequate sleep at night, the body remains energetic throughout the day and does not feel weak. By getting good sleep, body temperature remains controlled, the immune system improves and the level of hormones remains controlled.

Regular exercise

Energy levels can be increased by making changes in lifestyle. According to research, a person should aim to exercise 3-5 days a week, this is because physical weakness and fatigue can be avoided by exercising.

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Stay hydrated

Dehydration is one of the important causes of weakness. If you drink 7 to 8 glasses of water a day or consume nutritious drinks, you can keep yourself hydrated. With this, you can prevent weakness from occurring in the body.

Eat meals on time

Generally, it is seen that people avoid breakfast or eating any one meal throughout the day, but do you know that having breakfast on time keeps you energetic throughout the day? In such a situation, you should not skip any of your meals throughout the day.

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There can be many reasons for weakness in the body, but if weakness is reduced in time, other problems can be prevented from occurring. To reduce physical weakness, changing diet and lifestyle is the first step. For this, nuts, bananas, spinach, oats, watermelon, almonds, eggs lean meat, etc. can be included in the diet.

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