Salmon, sardines, tuna, and mackerel are sources of omega-3 fatty acids, which improve brain function and reduce inflammation, which can increase vitality.

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

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