Five foods to help fight tiredness through winter

Taryn Davies
Published: January 2, 2018

It’s easy to feel tired all of the time when there’s so little light during the winter months, but the foods you eat could help counteract this.

The weather is usually the first thing we’ll blame when we feel low and tired in winter but the reality of it is, it could actually be because we're not getting the essential nutrients our body needs.

Ensuring you get the right source of nourishment will not only leave your body feeling better, but it can also help reduce tiredness and ensure your mind is working healthily.

Dietitian Juliette Kellow explains that switching up your diet and adding in certain foods could be the remedy you need to fight Winter Blues naturally. Here she has shared five foods that are packed with the nutrients your body needs that will help reduce tiredness as the daylight hours decrease.

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Add eggs to your diet through winter, as they’re a great source of vitamin D, which is a must-have during winter when the sun is less likely to be shining, as vitamin D is usually made through the sun’s rays penetrating our body.

Not only that but they're a source of vitamin B12 and folate too, these both help to keep your psyche functioning healthily.

Another reason to include eggs is the fact that they have high levels of tryptophan which helps to produce serotonin in the brain. This hormone has a direct effect on sleep, appetite and mood.

Drinking water can keep you hydrated and stop you feeling sluggish

Cosy, dark evenings spent on the sofa are likely to lead to chocolate, biscuits and other sugar-filled treated. But making the small change and snacking on some almonds will make a big difference, they’re packed with nutrients and incredibly satisfying too. They're quite calorie dense, however, so measure out a portion before you start eating them.

Almonds make a great snack for many reasons, they're a natural source of protein, plus they're packed with fibre, both of these will help to keep you fuller for longer.

Not only that, but they contain a number of nutrients, like magnesium, niacin, folate, iron and riboflavin, all which contribute to a reduction in tiredness.

Snacking on nutritious options like almonds is ideal for keeping your blood sugar levels steady. When we suffer a dip in these levels we're likely to feel tired, lose concentration and feel irritable.


There’s plenty of reasons why Popeye loved his spinach, and it’s something we all need to consider more.

Spinach is a great source of iron, and lacking in this mineral leaves us feeling exhausted, even if we do manage to get enough sleep.

Snacking on almonds is another option, but try adding more spinach to meals too. Not only is the green leaf great for iron, but they also pack in other nutrients that reduce tiredness, like vitamin C and folate.


The benefits of drinking water are pretty endless; it’s always a great place to start when you’re feeling a little under the weather. When you’re dehydrated it leaves you feeling sluggish, so keep up your water levels through the dark and dreary months.


Eating whole grains is another food that can help regulate sugar levels, which not only stops us from feeling agitated but also controls our appetite too.