⚡ Best foods for energy and reducing tiredness
What to do — the quick answer
Tap any line for the reason, the evidence level and the source. The full step-by-step explanation follows below.
🥗 Eat more of
Eggs, boiledOxygen to muscles & brain · Releases energy from foodHow it helps your energyOxygen to muscles & brain: Your body needs iron to make red blood cells that carry oxygen, and iron is authorised to contribute to the reduction of tiredness. Vitamin C helps you absorb iron from a meal. NIH NHLBIEUR-Lex
Releases energy from food: B vitamins and vitamin C are authorised to contribute to normal energy-yielding metabolism, and several to the reduction of tiredness and fatigue. EUR-Lex
One portion (120 g): 2.4 mg Iron
The evidenceOfficial Iron-rich foods Step 2NIH lists beans, dried fruit, eggs, lean red meat, salmon, iron-fortified cereals, peas, tofu and dark green leafy vegetables. NIH NHLBIEU claim Energy from food · 0.56 mg per portion Step 1“Riboflavin contributes to normal energy-yielding metabolism.” EUR-LexEU CommissionEU claim Less tiredness · 1.3 mg per portion Step 1All nutrients & evidence for eggs, boiled →“Pantothenic acid contributes to the reduction of tiredness and fatigue.” EUR-LexEU Commission
TofuOxygen to muscles & brainHow it helps your energyYour body needs iron to make red blood cells that carry oxygen, and iron is authorised to contribute to the reduction of tiredness. Vitamin C helps you absorb iron from a meal. NIH NHLBIEUR-Lex
One portion (150 g): 4.3 mg Iron
The evidenceOfficial Iron-rich foods Step 2NIH lists beans, dried fruit, eggs, lean red meat, salmon, iron-fortified cereals, peas, tofu and dark green leafy vegetables. NIH NHLBIEU claim Carries oxygen · 4.3 mg per portion Step 2“Iron contributes to normal oxygen transport in the body.” EUR-LexEU CommissionEU claim Less tiredness · 4.3 mg per portion Step 2All nutrients & evidence for tofu →“Iron contributes to the reduction of tiredness and fatigue.” EUR-LexEU Commission
Beef rump (lean red meat)Oxygen to muscles & brainHow it helps your energyYour body needs iron to make red blood cells that carry oxygen, and iron is authorised to contribute to the reduction of tiredness. Vitamin C helps you absorb iron from a meal. NIH NHLBIEUR-Lex
One portion (125 g): 3.3 mg Iron
The evidenceOfficial Iron-rich foods Step 2NIH lists beans, dried fruit, eggs, lean red meat, salmon, iron-fortified cereals, peas, tofu and dark green leafy vegetables. NIH NHLBIEU claim Carries oxygen · 3.3 mg per portion Step 2“Iron contributes to normal oxygen transport in the body.” EUR-LexEU CommissionEU claim Less tiredness · 3.3 mg per portion Step 2All nutrients & evidence for beef rump (lean red meat) →“Iron contributes to the reduction of tiredness and fatigue.” EUR-LexEU Commission
Red lentils (dry)Releases energy from food · Oxygen to muscles & brainHow it helps your energyReleases energy from food: B vitamins and vitamin C are authorised to contribute to normal energy-yielding metabolism, and several to the reduction of tiredness and fatigue. EUR-Lex
Oxygen to muscles & brain: Your body needs iron to make red blood cells that carry oxygen, and iron is authorised to contribute to the reduction of tiredness. Vitamin C helps you absorb iron from a meal. NIH NHLBIEUR-Lex
One portion (60 g): 4.4 mg Iron · 1 mg Vitamin C
The evidenceEU claim Energy from food · 0.31 mg per portion Step 1“Thiamine contributes to normal energy-yielding metabolism.” EUR-LexEU CommissionEU claim Less tiredness · 107 µg per portion Step 1“Folate contributes to the reduction of tiredness and fatigue.” EUR-LexEU CommissionEU claim Carries oxygen · 4.4 mg per portion Step 2All nutrients & evidence for red lentils (dry) →“Iron contributes to normal oxygen transport in the body.” EUR-LexEU Commission
OrangeOxygen to muscles & brain · Releases energy from foodHow it helps your energyOxygen to muscles & brain: Your body needs iron to make red blood cells that carry oxygen, and iron is authorised to contribute to the reduction of tiredness. Vitamin C helps you absorb iron from a meal. NIH NHLBIEUR-Lex
Releases energy from food: B vitamins and vitamin C are authorised to contribute to normal energy-yielding metabolism, and several to the reduction of tiredness and fatigue. EUR-Lex
One portion (150 g): 0.27 mg Iron · 93.5 mg Vitamin C
The evidenceOfficial Vitamin C with iron Step 2Oranges, strawberries and tomatoes help your body absorb iron from a meal. NIH NHLBIEU claim Energy from food · 0.33 mg per portion Step 1All nutrients & evidence for orange →“Thiamine contributes to normal energy-yielding metabolism.” EUR-LexEU Commission
StrawberriesOxygen to muscles & brain · Releases energy from foodHow it helps your energyOxygen to muscles & brain: Your body needs iron to make red blood cells that carry oxygen, and iron is authorised to contribute to the reduction of tiredness. Vitamin C helps you absorb iron from a meal. NIH NHLBIEUR-Lex
Releases energy from food: B vitamins and vitamin C are authorised to contribute to normal energy-yielding metabolism, and several to the reduction of tiredness and fatigue. EUR-Lex
One portion (150 g): 0.69 mg Iron · 85.3 mg Vitamin C
The evidenceOfficial Vitamin C with iron Step 2Oranges, strawberries and tomatoes help your body absorb iron from a meal. NIH NHLBIEU claim Energy from food · 85.3 mg per portion Step 1All nutrients & evidence for strawberries →“Vitamin C contributes to normal energy-yielding metabolism.” EUR-LexEU Commission
KaleReleases energy from foodHow it helps your energyB vitamins and vitamin C are authorised to contribute to normal energy-yielding metabolism, and several to the reduction of tiredness and fatigue. EUR-Lex
The evidenceEU claim Energy from food · 156 mg per portion Step 1“Vitamin C contributes to normal energy-yielding metabolism.” EUR-LexEU CommissionEU claim Less tiredness · 187 µg per portion Step 1All nutrients & evidence for kale →“Folate contributes to the reduction of tiredness and fatigue.” EUR-LexEU Commission
MusselsOxygen to muscles & brainHow it helps your energyYour body needs iron to make red blood cells that carry oxygen, and iron is authorised to contribute to the reduction of tiredness. Vitamin C helps you absorb iron from a meal. NIH NHLBIEUR-Lex
One portion (150 g): 12.7 mg Iron · 4.8 mg Vitamin C
The evidenceEU claim Carries oxygen · 12.7 mg per portion Step 2“Iron contributes to normal oxygen transport in the body.” EUR-LexEU CommissionEU claim Less tiredness · 12.7 mg per portion Step 2All nutrients & evidence for mussels →“Iron contributes to the reduction of tiredness and fatigue.” EUR-LexEU Commission
SalmonOxygen to muscles & brainHow it helps your energyYour body needs iron to make red blood cells that carry oxygen, and iron is authorised to contribute to the reduction of tiredness. Vitamin C helps you absorb iron from a meal. NIH NHLBIEUR-Lex
One portion (125 g): 0.3 mg Iron
The evidenceOfficial Iron-rich foods Step 2All nutrients & evidence for salmon →NIH lists beans, dried fruit, eggs, lean red meat, salmon, iron-fortified cereals, peas, tofu and dark green leafy vegetables. NIH NHLBI
SpinachOxygen to muscles & brainHow it helps your energyYour body needs iron to make red blood cells that carry oxygen, and iron is authorised to contribute to the reduction of tiredness. Vitamin C helps you absorb iron from a meal. NIH NHLBIEUR-Lex
One portion (100 g): 2.1 mg Iron · 57 mg Vitamin C
The evidenceOfficial Iron-rich foods Step 2All nutrients & evidence for spinach →NIH lists beans, dried fruit, eggs, lean red meat, salmon, iron-fortified cereals, peas, tofu and dark green leafy vegetables. NIH NHLBI
TomatoesOxygen to muscles & brainHow it helps your energyYour body needs iron to make red blood cells that carry oxygen, and iron is authorised to contribute to the reduction of tiredness. Vitamin C helps you absorb iron from a meal. NIH NHLBIEUR-Lex
One portion (120 g): 0.24 mg Iron · 29.7 mg Vitamin C
The evidenceOfficial Vitamin C with iron Step 2All nutrients & evidence for tomatoes →Oranges, strawberries and tomatoes help your body absorb iron from a meal. NIH NHLBI
Low-fat quarkReleases energy from foodHow it helps your energyB vitamins and vitamin C are authorised to contribute to normal energy-yielding metabolism, and several to the reduction of tiredness and fatigue. EUR-Lex
The evidenceEU claim Energy from food · 0.73 mg per portion Step 1All nutrients & evidence for low-fat quark →“Riboflavin contributes to normal energy-yielding metabolism.” EUR-LexEU Commission
Soya drink, fortifiedReleases energy from foodHow it helps your energyB vitamins and vitamin C are authorised to contribute to normal energy-yielding metabolism, and several to the reduction of tiredness and fatigue. EUR-Lex
The evidenceEU claim Energy from food · 0.53 mg per portion Step 1All nutrients & evidence for soya drink, fortified →“Riboflavin contributes to normal energy-yielding metabolism.” EUR-LexEU Commission
Oat drink, fortifiedReleases energy from foodHow it helps your energyB vitamins and vitamin C are authorised to contribute to normal energy-yielding metabolism, and several to the reduction of tiredness and fatigue. EUR-Lex
The evidenceEU claim Energy from food · 0.53 mg per portion Step 1All nutrients & evidence for oat drink, fortified →“Riboflavin contributes to normal energy-yielding metabolism.” EUR-LexEU Commission
🏃 Do
Regular activityOfficial
Get regular physical activity. NIH MedlinePlusBetter sleep habitsOfficial
Improve your sleep habits and manage stress. NIH MedlinePlus
🚫 Cut down on
Alcohol & late caffeineOfficial
Heavy alcohol use and excess caffeine (which disrupts sleep) can cause fatigue. NIH MedlinePlus
Evidence: EU claim EU-authorised claim · Official Official guidance · Trials Clinical trials · Study Population study · Review Scientific review
Turn this into my daily more energy, less tiredness plan → How it works, step by step ↓
Where your energy comes from — and why you might feel tired
Fatigue is a symptom, not a disease. It can be normal, but tiredness lasting several weeks is a reason to see a doctor. NIH MedlinePlus
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Turning food into energy
Root cause: Low intake of B vitamins, iron or magnesium.
🥗 Eat
Edamame (immature soya beans)Releases energy from foodHow it helps your energyB vitamins and vitamin C are authorised to contribute to normal energy-yielding metabolism, and several to the reduction of tiredness and fatigue. EUR-Lex
The evidenceEU claim Energy from food · 0.43 mg per portion“Thiamine contributes to normal energy-yielding metabolism.” EUR-LexEU CommissionEU claim Less tiredness · 65 mg per portionAll nutrients & evidence for edamame (immature soya beans) →“Magnesium contributes to a reduction of tiredness and fatigue.” EUR-LexEU Commission- Red lentils (dry)Releases energy from foodHow it helps your energy
B vitamins and vitamin C are authorised to contribute to normal energy-yielding metabolism, and several to the reduction of tiredness and fatigue. EUR-Lex
The evidenceEU claim Energy from food · 0.31 mg per portion“Thiamine contributes to normal energy-yielding metabolism.” EUR-LexEU CommissionEU claim Less tiredness · 107 µg per portionAll nutrients & evidence for red lentils (dry) →“Folate contributes to the reduction of tiredness and fatigue.” EUR-LexEU Commission 
Beef mince, leanReleases energy from foodHow it helps your energyB vitamins and vitamin C are authorised to contribute to normal energy-yielding metabolism, and several to the reduction of tiredness and fatigue. EUR-Lex
The evidenceEU claim Energy from food · 0.29 mg per portion“Thiamine contributes to normal energy-yielding metabolism.” EUR-LexEU CommissionEU claim Less tiredness · 6.3 µg per portionAll nutrients & evidence for beef mince, lean →“Vitamin B12 contributes to the reduction of tiredness and fatigue.” EUR-LexEU Commission- Eggs, boiledReleases energy from foodHow it helps your energy
B vitamins and vitamin C are authorised to contribute to normal energy-yielding metabolism, and several to the reduction of tiredness and fatigue. EUR-Lex
The evidenceEU claim Energy from food · 0.56 mg per portion“Riboflavin contributes to normal energy-yielding metabolism.” EUR-LexEU CommissionEU claim Less tiredness · 1.3 mg per portionAll nutrients & evidence for eggs, boiled →“Pantothenic acid contributes to the reduction of tiredness and fatigue.” EUR-LexEU Commission - KaleReleases energy from foodHow it helps your energy
B vitamins and vitamin C are authorised to contribute to normal energy-yielding metabolism, and several to the reduction of tiredness and fatigue. EUR-Lex
The evidenceEU claim Energy from food · 156 mg per portion“Vitamin C contributes to normal energy-yielding metabolism.” EUR-LexEU CommissionEU claim Less tiredness · 187 µg per portionAll nutrients & evidence for kale →“Folate contributes to the reduction of tiredness and fatigue.” EUR-LexEU Commission 
Green peas, frozenReleases energy from foodHow it helps your energyB vitamins and vitamin C are authorised to contribute to normal energy-yielding metabolism, and several to the reduction of tiredness and fatigue. EUR-Lex
The evidenceEU claim Energy from food · 0.6 mg per portionAll nutrients & evidence for green peas, frozen →“Thiamine contributes to normal energy-yielding metabolism.” EUR-LexEU Commission- OrangeReleases energy from foodHow it helps your energy
B vitamins and vitamin C are authorised to contribute to normal energy-yielding metabolism, and several to the reduction of tiredness and fatigue. EUR-Lex
The evidenceEU claim Energy from food · 0.33 mg per portionAll nutrients & evidence for orange →“Thiamine contributes to normal energy-yielding metabolism.” EUR-LexEU Commission - Low-fat quarkReleases energy from foodHow it helps your energy
B vitamins and vitamin C are authorised to contribute to normal energy-yielding metabolism, and several to the reduction of tiredness and fatigue. EUR-Lex
The evidenceEU claim Energy from food · 0.73 mg per portionAll nutrients & evidence for low-fat quark →“Riboflavin contributes to normal energy-yielding metabolism.” EUR-LexEU Commission
How this step works · what slows it down · sources
B vitamins and vitamin C are authorised to contribute to normal energy-yielding metabolism — the processes that release energy from food. EUR-Lex
“EU claim” items use the exact wording of Reg. (EU) No 432/2012 EUR-Lex; listed foods meet the legal condition of use (amounts per normal portion, BLS 4.0 / USDA).
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Oxygen reaches the muscles and brain
Root cause: Too little iron (or vitamin B12, folate), blood loss, or poor absorption.
🥗 Eat
- TofuOxygen to muscles & brainHow it helps your energy
Your body needs iron to make red blood cells that carry oxygen, and iron is authorised to contribute to the reduction of tiredness. Vitamin C helps you absorb iron from a meal. NIH NHLBIEUR-Lex
One portion (150 g): 4.3 mg Iron
The evidenceEU claim Carries oxygen · 4.3 mg per portion“Iron contributes to normal oxygen transport in the body.” EUR-LexEU CommissionEU claim Less tiredness · 4.3 mg per portion“Iron contributes to the reduction of tiredness and fatigue.” EUR-LexEU CommissionOfficial Iron-rich foodsAll nutrients & evidence for tofu →NIH lists beans, dried fruit, eggs, lean red meat, salmon, iron-fortified cereals, peas, tofu and dark green leafy vegetables. NIH NHLBI - Beef rump (lean red meat)Oxygen to muscles & brainHow it helps your energy
Your body needs iron to make red blood cells that carry oxygen, and iron is authorised to contribute to the reduction of tiredness. Vitamin C helps you absorb iron from a meal. NIH NHLBIEUR-Lex
One portion (125 g): 3.3 mg Iron
The evidenceEU claim Carries oxygen · 3.3 mg per portion“Iron contributes to normal oxygen transport in the body.” EUR-LexEU CommissionEU claim Less tiredness · 3.3 mg per portion“Iron contributes to the reduction of tiredness and fatigue.” EUR-LexEU CommissionOfficial Iron-rich foodsAll nutrients & evidence for beef rump (lean red meat) →NIH lists beans, dried fruit, eggs, lean red meat, salmon, iron-fortified cereals, peas, tofu and dark green leafy vegetables. NIH NHLBI - MusselsOxygen to muscles & brainHow it helps your energy
Your body needs iron to make red blood cells that carry oxygen, and iron is authorised to contribute to the reduction of tiredness. Vitamin C helps you absorb iron from a meal. NIH NHLBIEUR-Lex
One portion (150 g): 12.7 mg Iron · 4.8 mg Vitamin C
The evidenceEU claim Carries oxygen · 12.7 mg per portion“Iron contributes to normal oxygen transport in the body.” EUR-LexEU CommissionEU claim Less tiredness · 12.7 mg per portionAll nutrients & evidence for mussels →“Iron contributes to the reduction of tiredness and fatigue.” EUR-LexEU Commission - Red lentils (dry)Oxygen to muscles & brainHow it helps your energy
Your body needs iron to make red blood cells that carry oxygen, and iron is authorised to contribute to the reduction of tiredness. Vitamin C helps you absorb iron from a meal. NIH NHLBIEUR-Lex
One portion (60 g): 4.4 mg Iron · 1 mg Vitamin C
The evidenceEU claim Carries oxygen · 4.4 mg per portion“Iron contributes to normal oxygen transport in the body.” EUR-LexEU CommissionEU claim Less tiredness · 4.4 mg per portionAll nutrients & evidence for red lentils (dry) →“Iron contributes to the reduction of tiredness and fatigue.” EUR-LexEU Commission - Eggs, boiledOxygen to muscles & brainHow it helps your energy
Your body needs iron to make red blood cells that carry oxygen, and iron is authorised to contribute to the reduction of tiredness. Vitamin C helps you absorb iron from a meal. NIH NHLBIEUR-Lex
One portion (120 g): 2.4 mg Iron
The evidenceOfficial Iron-rich foodsAll nutrients & evidence for eggs, boiled →NIH lists beans, dried fruit, eggs, lean red meat, salmon, iron-fortified cereals, peas, tofu and dark green leafy vegetables. NIH NHLBI - SalmonOxygen to muscles & brainHow it helps your energy
Your body needs iron to make red blood cells that carry oxygen, and iron is authorised to contribute to the reduction of tiredness. Vitamin C helps you absorb iron from a meal. NIH NHLBIEUR-Lex
One portion (125 g): 0.3 mg Iron
The evidenceOfficial Iron-rich foodsAll nutrients & evidence for salmon →NIH lists beans, dried fruit, eggs, lean red meat, salmon, iron-fortified cereals, peas, tofu and dark green leafy vegetables. NIH NHLBI - SpinachOxygen to muscles & brainHow it helps your energy
Your body needs iron to make red blood cells that carry oxygen, and iron is authorised to contribute to the reduction of tiredness. Vitamin C helps you absorb iron from a meal. NIH NHLBIEUR-Lex
One portion (100 g): 2.1 mg Iron · 57 mg Vitamin C
The evidenceOfficial Iron-rich foodsAll nutrients & evidence for spinach →NIH lists beans, dried fruit, eggs, lean red meat, salmon, iron-fortified cereals, peas, tofu and dark green leafy vegetables. NIH NHLBI - OrangeOxygen to muscles & brainHow it helps your energy
Your body needs iron to make red blood cells that carry oxygen, and iron is authorised to contribute to the reduction of tiredness. Vitamin C helps you absorb iron from a meal. NIH NHLBIEUR-Lex
One portion (150 g): 0.27 mg Iron · 93.5 mg Vitamin C
The evidenceOfficial Vitamin C with ironAll nutrients & evidence for orange →Oranges, strawberries and tomatoes help your body absorb iron from a meal. NIH NHLBI
🚫 Cut down on
Black tea with mealsOfficial
Black tea can reduce iron absorption. NIH NHLBI
How this step works · what slows it down · sources
Anaemia develops when your blood makes fewer healthy red blood cells than normal, so your body does not get enough oxygen-rich blood. The body needs iron to make healthy red blood cells. NIH NHLBINIH NHLBI
🔻 What can slow this down
“EU claim” items use the exact wording of Reg. (EU) No 432/2012 EUR-Lex; listed foods meet the legal condition of use (amounts per normal portion, BLS 4.0 / USDA).
-
Sleep, habits and health
Root cause: Short sleep, alcohol, too much caffeine, too little or too much exercise — or an illness.
🏃 Do
Regular activityOfficial
Get regular physical activity. NIH MedlinePlusBetter sleep habitsOfficial
Improve your sleep habits and manage stress. NIH MedlinePlus
🚫 Cut down on
Alcohol & late caffeineOfficial
Heavy alcohol use and excess caffeine (which disrupts sleep) can cause fatigue. NIH MedlinePlus
How this step works · what slows it down · sources
Too little sleep, heavy alcohol use, too much caffeine, substance use, and too little or too much exercise can all cause fatigue. So can diabetes, COPD, heart, liver, kidney or thyroid disease, anaemia, sleep apnoea, depression and some medicines. NIH MedlinePlus
The advice for this step comes from official health agencies and published research — the badge on each line shows which.
Authorised claims say a nutrient contributes to a normal body function. They do not mean that eating more than you need improves that function, or that a food treats any condition. Population studies show associations, not proof of cause.
Meal options built from this flow
Pick any option per meal. Ranked by how well one portion covers this goal's targets and how many steps above its foods support (reference adult, everything diet). The planner adapts portions, diet type and allergies.
Breakfast — pick one of 3
Kiwi fruit
Oat flakes (rolled oats)
Wheat germ
Milk, 1.5% fat
Walnuts
BlueberriesLunch — pick one of 3
Quinoa, boiled
Broccoli
Avocado
Tuna, canned, drained 100 g · 
Kidney beans, canned, drained 100 g · 
Red sweet pepper 60 g · 
Onion 30 g · 
Romaine lettuce 60 g · 
Olive oil 10 gDinner — pick one of 3
Beef mince, lean 100 g · Kidney beans, canned, drained 100 g · Tomatoes 150 g · Onion 40 g · Red sweet pepper 60 g · 
Brown rice, boiled 120 gEggs, boiled 180 g (3 eggs) · 
Courgette (zucchini) 100 g · Red sweet pepper 60 g · 
Emmental cheese 20 g · 
Lamb's lettuce 40 g · 
Wholemeal bread 40 g · Olive oil 5 g
Wholemeal pasta, boiled
GarlicSnack — pick one of 3
Soya yogurt alternative, fortified
Raspberries
Cottage cheese 100 g · 
Sweet cherries 100 gIn short
Iron, magnesium, vitamins B6, B12, C, riboflavin, niacin, folate and pantothenic acid are each authorised to contribute to the reduction of tiredness and fatigue. Persistent tiredness can have medical causes such as anaemia or thyroid problems.
What official sources say
Key nutrients & daily targets
Shown for a reference adult (40-year-old man, 75 kg, ~2600 kcal). Your plan recalculates these for your age, sex and weight.
| Nutrient | Daily target | Basis |
|---|---|---|
| Iron | 8 mg | NIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS |
| Magnesium | 420 mg | NIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS |
| Vitamin B12 | 2.4 µg | NIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS |
| Vitamin C | 90 mg | NIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS |
| Riboflavin (vitamin B2) | 1.3 mg | NIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS |
| Folate | 400 µg | NIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS |
| Vitamin B6 | 1.3 mg | NIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS |
All authorised EU health claims for this goal (15)
Exact wording from Regulation (EU) No 432/2012. A food may only carry a claim if it meets the legal condition of use — on each food page we show the numbers that meet (or miss) it.
Thiamine contributes to normal energy-yielding metabolism.EUR-LexEU CommissionNIH ODS
Niacin contributes to normal energy-yielding metabolism.EUR-LexEU CommissionNIH ODS
Niacin contributes to the reduction of tiredness and fatigue.EUR-LexEU CommissionNIH ODS
Pantothenic acid contributes to the reduction of tiredness and fatigue.EUR-LexEU CommissionNIH ODS
Folate contributes to the reduction of tiredness and fatigue.EUR-LexEU CommissionNIH ODS
Magnesium contributes to a reduction of tiredness and fatigue.EUR-LexEU CommissionNIH ODS
Iron contributes to normal oxygen transport in the body.EUR-LexEU CommissionNIH ODS
Iron contributes to the reduction of tiredness and fatigue.EUR-LexEU CommissionNIH ODS
Vitamin B6 contributes to the reduction of tiredness and fatigue.EUR-LexEU CommissionNIH ODS
Riboflavin contributes to normal energy-yielding metabolism.EUR-LexEU CommissionNIH ODS
Riboflavin contributes to the reduction of tiredness and fatigue.EUR-LexEU CommissionNIH ODS
Vitamin C contributes to normal energy-yielding metabolism.EUR-LexEU CommissionNIH ODS
Vitamin C contributes to the reduction of tiredness and fatigue.EUR-LexEU CommissionNIH ODS
Vitamin B12 contributes to the reduction of tiredness and fatigue.EUR-LexEU CommissionNIH ODS
Water contributes to the maintenance of normal physical and cognitive functions.
Foods ranked by nutrient content (14)
Ranked by how much of the daily target one normal portion provides (nutrient values: BLS 4.0 / USDA FDC), plus authorised claims the food qualifies for.
Mussels · 150 g
Eggs, boiled · 120 g (2 eggs)
Salmon · 125 g
Beef rump (lean red meat) · 125 g
Mackerel · 125 g
Herring · 125 g
Beef mince, lean · 125 g
Tuna, canned, drained · 100 g
Trout · 125 g
Alaska pollock · 150 g
Kale · 100 g
Oat drink, fortified · 250 g
Brussels sprouts · 120 g
Example day from a more energy, less tiredness plan
Generated automatically for the reference adult. Your plan adapts portions, diet type and allergies.
Eggs, boiled 180 g (3 eggs) · Wholemeal bread 100 g · Spinach 50 g · Tomatoes 100 g · Olive oil 10 gMackerel 160 g · 
Buckwheat groats (dry) 80 g · 
Carrots 100 g · 
Leek 60 g · 
Rapeseed (canola) oil 10 gCottage cheese 170 g · Sweet cherries 170 g⚕️ Safety tips
Sources
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Iron — fact sheet for health professionals — NIH Office of Dietary Supplements
- Vitamin B12 — fact sheet for health professionals — NIH Office of Dietary Supplements
- Fatigue — NIH MedlinePlus (National Library of Medicine)
- Anemia — NIH NHLBI
- Iron-deficiency anemia — NIH NHLBI
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service