When the body becomes weakened or exhausted, it often leads to a series of health issues such as constant tiredness and reduced immunity. This makes it easier for pathogens to invade the body — especially during uncertain public health periods like now.

According to Dr. Phạm Thị Thu Hương (former Head of Clinical Nutrition & Dietetics, National Institute of Nutrition), physical weakness can be completely treated. One of the most effective ways to recover is to supplement the body with nutrient-rich foods.

Below are 13 affordable yet highly nutritious foods, comparable to bird’s nest in their restorative benefits. These suggestions are widely recommended in health reports and nutritional guides.

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1. Red Beans

Red beans have long been considered beneficial for people with physical weakness. In traditional medicine, they are sweet–sour, neutral, and non-toxic. They help nourish the blood, making them especially suitable for postpartum women and those recovering from illness.

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2. Eggs

Eggs are extremely nutrient-dense. Each egg contains around 7g of protein, along with calcium, vitamin A, and healthy fats. Eggs provide energy and help the body absorb fat-soluble vitamins — ideal for people suffering from fatigue.

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3. Almonds

Almonds are rich in healthy fats, fiber, and protein — three nutrients that help increase satiety and restore energy. They also contain vitamin E and magnesium. Enjoy almonds as a nutritious afternoon snack.

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4. Spinach

Spinach is among the most nutrient-rich leafy vegetables, packed with iron, vitamin K, and magnesium. You can cook soup or make spinach salads to absorb its full nutritional value.

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5. Chia Seeds

Just 30g of chia seeds provides 4g protein, 11g fiber, and 9g healthy fats. The high fiber content helps stabilize blood sugar levels — preventing rapid rises and crashes, which are common causes of prolonged fatigue.

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6. Oats

Oats are rich in fiber and complex carbohydrates. Unlike refined carbs, which give energy quickly and fade fast, complex carbs provide long-lasting fuel. This makes oats ideal for people who need steady energy throughout the day.

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7. Lotus Seeds

Lotus seeds have a sweet, neutral nature that supports digestion. They are widely used for people recovering from illness or experiencing physical exhaustion.

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8. Vitamin C–Rich Fruits

Apples, grapes, bananas, pears, mangoes, papayas, and avocados are excellent sources of natural energy. They supply antioxidants and essential vitamins that help reduce fatigue, pallor, and sluggishness. You can eat them fresh or juice them for convenience.

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9. Dates

Dates are sweet, easy to digest, and provide an instant energy boost. They contain calcium, phosphorus, potassium, magnesium, zinc, and iron. Add chopped dates to breakfast or blend them into smoothies.

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10. Milk

Milk provides abundant calcium, which is necessary for strong bones. For people with insomnia, warm milk helps improve sleep due to the amino acid tryptophan. This makes milk beneficial for individuals suffering from weakness or fatigue.

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11. Red Meat

Red meats such as beef, lamb, and goat are rich in protein, vitamins, and minerals — especially vitamin B12, which is absent in plant foods. B12 helps combat fatigue and physical weakness.

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12. Chicken

Chicken is highly nutritious, and each part of the chicken offers different nutrient ratios:

• 100g chicken breast: 165 calories, 31g protein, 3.6g fat

• 100g chicken thigh: 209 calories, 26g protein, 10.9g fat

• 100g chicken wings: 203 calories, 30.5g protein, 8.1g fat

• 100g chicken drumstick meat: 172 calories, 28.3g protein, 5.7g fat

Because of its high protein content and balanced fat levels, chicken is ideal for people who need nourishment. It can be cooked into porridge or soup for easy digestion.

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13. Watermelon

Watermelon is 92% water and provides vitamins A and C, as well as electrolytes. It helps rehydrate the body — and dehydration is a major cause of fatigue. Eating watermelon can boost alertness and improve overall wellness.

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Final Note

These foods are excellent for restoring health, especially for:

• people recovering from illness

• postpartum women

• children who are nutrient-deficient

• anyone experiencing fatigue or weakness

You can incorporate them into daily meals for gradual, sustainable recovery.