Today’s Usage Tip: Deal with fatigue, use Fruits & Vegetables.

In today's fast-paced, activity-packed world, fatigue seems inevitable at some point for most people. High stress or caffeine crashes can cause short-term fatigue. This condition is not just sleepiness, it can become a more serious chronic condition if it continues over a long period of time, in which case you should consult your doctor. If you are like many Americans and experience bouts of fatigue throughout the month or week, some dietary vitamins found in certain fruits and vegetables may help you regain your energy.

Vitamin A

Bursting with antioxidant properties, berries are tiny energy powerhouses. Carbohydrates are the most significant source of energy for your body, according to MedlinePlus, and the majority of the calories in berries come from carbohydrates. Additionally, berries such as loganberries, blueberries and boysenberries are rich in vitamin A, which helps protect your body from fatigue by supporting the production of red blood cells and the immune system. Vitamin A helps your body maintain healthy tissues, and in her book, "The Menopause Self Help Book," Dr. Susan M. Lark says vitamin A is among the vitamins and minerals that can help alleviate fatigue. Berries are also rich in folic acid and vitamin C.

Vitamin C

Vitamin C helps counter chronic fatigue by increasing endurance, according to the University of Maryland Medical Center. It also helps support your immune system, another positive impact in the fight against fatigue. UMMC recommends taking approximately 250 mg to 500 mg two times per day to help increase energy levels. Strawberries, oranges and guava are among the fruits with the highest vitamin C content. A cup of whole strawberries contains approximately 85 mg of vitamin C and a medium orange contains approximately 70 mg, while guava tops the list with more than 350 mg of vitamin C in a 1 cup serving. Other fruit sources of vitamin C include passion fruit, kiwi, lemons and grapefruit.

B Vitamins

B vitamins help counter the psychological symptoms associated with fatigue, such as feeling down and unmotivated, by helping your brain produce chemicals like serotonin that directly affect mood. B vitamins that are the most helpful in the fight against fatigue include pyridoxine, or vitamin B6; thiamine, or vitamin B1; pantothenic acid, or vitamin B5; and biotin, or vitamin B7. Additionally, Dr. Lark explains that B vitamins work together to perform basic metabolic functions that regulate your body's levels of vitality and energy. B vitamins help your body convert food into fuel, which produces energy. You can derive B vitamins from fruits such as avocado, banana, date, guava, lychee, mango, pomegranate and passion fruit.

Warning

If you adjust your diet, drink plenty of fluids, reduce your stress levels and rest. If your fatigue persists for two weeks or longer, consult your doctor. You should seek immediate medical attention if your fatigue is accompanied with light-headedness, shortness of breath, rapid heartbeat or chest pain. Fatigue may be a sign or symptom of a more serious condition such as depression.

References

• MayoClinic: Fatigue
• MedlinePlus: Carbohydrates
• Dr. Decuypere: Fruit Chart
• "The Menopause Self Help Book"; Susan M. Lark, M.D.; 1990
• University of Maryland Medical Center: Chronic Fatigue
• MayoClinic: Anxiety; Alternative Medicine