Was essen gegen Frühjahrsmüdigkeit

What to eat to combat springtime fatigue?

When winter slowly says goodbye, the days become longer again and the temperatures rise, we expect to start spring full of energy - just like nature. But this does not always succeed, because many people experience the so-called spring fatigue. This is not a disease, but those affected feel listless and tired and show reduced physical and mental performance. As a rule, the body gets used to the warmer climate after a few weeks and we can enjoy spring to the fullest. With the right diet and the selection of certain foods, spring fatigue can be banished and help the body and mind to regain energy.

6 foods against spring fatigue

Lebensmittel gegen Frühjahrsmüdigkeit

1. water or green tea

If you don't drink enough fluids, you will feel tired and listless and less able to concentrate [1]. Therefore, one of the most important tips for a healthy diet (not only to fight springtime fatigue) is to drink enough fluids - preferably in the form of water. Alternatively, green tea is recommended, which has also been reported to have some positive effects on mood and concentration [2].

2. chia seeds

Chia seeds are considered a superfood, and for good reason: they contain lots of fiber and valuable omega-3 fatty acids, which have anti-inflammatory effects and are good for heart health. According to one study, chia seeds provide as much energy as certain high-carbohydrate sports drinks and can help boost healthy performance [3].

3. green leafy vegetables

One possible cause of persistent fatigue and lack of energy, often seen with springtime fatigue, is iron deficiency. Green leafy vegetables such as kale and spinach are not only high in vitamin C, but are also a good source of iron and can counteract iron deficiency [4].

4. avocado

Avocados contain a lot of tryptophan, which the body uses to make the happy hormone serotonin. Unsaturated fatty acids, nutrients such as magnesium and potassium, and vitamins C and E also contribute to avocados' positive effect on well-being and may support cardiovascular health [5].

5. strawberries

Strawberries are particularly rich in potassium, vitamin C, folic acid, and antioxidants. Deficiencies in these nutrients are noticeable in the form of persistent fatigue and listlessness, among other symptoms, so a healthy and balanced diet is especially important. Strawberries are the ideal answer to a long spring fatigue.

Ernährung gegen Frühjahrsmüdigkeit

6. oatmeal

Oatmeal is also rich in vitamins B5 and B6, fiber and protein, and also has a low glycemic index. This means that their consumption does not spike blood sugar. Daily consumption of oats has many positive effects. For example, the ingredients it contains can reduce fatigue, tiredness and difficulty concentrating, among other things, according to a recent study by U.S. and Canadian scientists [6].


To overcome the common springtime fatigue, a conscious diet also helps. If you include healthy foods such as chia seeds, green leafy vegetables, avocado, strawberries and oatmeal in your diet, for example, and also make sure you drink enough (water), you will help your body and mind to gain fresh energy with which you can start the spring full of verve.


[1] https://pubmed.ncbi.nlm.nih.gov/22716932/
[2] https://pubmed.ncbi.nlm.nih.gov/28899506/
[3] https://pubmed.ncbi.nlm.nih.gov/21183832/
[4] https://www.news24.com/health24/medical/anaemia/news/consuming-more-of-this-leafy-green-vegetable-can-combat-fatigue-20190130-2
[5] https://pubmed.ncbi.nlm.nih.gov/23638933/
[6] https://pubmed.ncbi.nlm.nih.gov/34062937/