27 Foods That Can Give You More Energy

We have said it before and we will say it again- your diet affects your body and health tremendously. Many people feel fatigued or tired during the day or sleepy during the afternoon. This is often linked to poor eating habits, excess sugar consumption, or eating junk and processed foods. The type and quantity of food you eat has a direct relation with your energy levels. All foods give you energy but only some foods contain nutrients and vitamins that keep you active, sharp, and energized during the day.

Eating the right food at the right time matters a lot for us. We have compiled a list of 27 foods that will affect your energy levels positively. You can see a remarkable difference in your alertness, productivity, brain functions, and memory once you add these foods to your diet.

1. Brown rice- This nutritious food is a smarter replacement for white rice. It is less processed and retains nutritional value in the form of fiber, vitamins, and minerals. Half-cup of brown rice (50 grams) contains 2 grams of fiber, which is a large portion of your daily recommended intake. Due to its fiber content, brown rice has a low glycemic index. This means that it can regulate blood sugar levels and promote high energy levels throughout the day.
2. Sweet Potatoes- Sweet potatoes are high in fiber and complex carbs. Thus the body digests them slowly, providing a steady supply of energy levels for you.
3. Coffee- Coffee is usually the go-to drink for anyone looking to boost their energy levels or start their brain. It is rich in caffeine which can quickly pass from the bloodstream into your brain and inhibit the activity of adenosine, a neurotransmitter that quiets the central nervous system. As a result, the production of epinephrine- a hormone that stimulates the body and brain increases. The best thing about coffee is that it only provides two calories per cup making it a low-calorie drink. Experts recommend to stay within 4 cups per day.
4. Eggs- Packed with protein, eggs are a great source of energy. They are also one of the most satiating foods available.
5. Apples- Apples are rich in antioxidants and act as a good source of carbs. The antioxidants slow the digestion of carbs and release energy over an extended period of time. Eating apples helps you reap the benefits of the fiber in their skin.
6. Water- Not drinking enough water can make you feel sluggish, tired, and dehydrated. Drink water regularly during the day or add reminders to your phone so that you keep sipping water.
7. Goji Berries- Goji berries have been used in traditional Chinese medicine for centuries due to their health benefits. Goji berry juice can provide energy and antioxidant protection. It is also a good source of fiber.
8. Oatmeal- Oatmeal contains beta-glucan, a soluble fiber that forms a thick gel when combined with water. The presence of this gel in the digestive system delays the emptying of the stomach and the absorption of glucose into the blood. Oats are rich in vitamins, minerals, and nutrients.
9. Quinoa- Usually called a superfood, quinoa has a low glycemic index which indicates that the carbs in it are digested slowly. And it provides sustained energy release throughout the day for your body.
10. Yogurt- A quick and easy snack, yogurt can be had during the day to boost your energy levels. The carbs in yogurt break down to provide ready-to-use energy. Buy sugar-free, organic yogurt instead of the flavored ones.
11. Lentils- Vegetarians should definitely include lentils as a source of proteins and energy in their diet. Lentils are legumes that are rich in carbs and fiber. Lentils increase your energy levels by replenishing your folate, manganese, zinc, and iron.
12. Avocados- Another superfood, avocados have become a health food craze thanks to their healthy fat content. The healthy fats available in avocados promote optimal blood fat levels and enhance the absorption of nutrients. They can be stored in the body and used as energy sources.
13. Hummus- The combination of chickpeas, tahini, oil, and lemon makes hummus a brilliant source of energy. The chickpeas act as a source of complex carbs and fiber which your body can use for steady energy. The tahini and oil contain healthy fats. These ingredients when combined together slow the absorption of carbs and avoid blood sugar spikes.
14. Edamame- Edamame is a healthy and easy low-calorie snack. The high amounts of vitamins and minerals such as folic acid and manganese can help increase energy in different ways.
15. Yerba Mate- A drink made from the dried leaves of a plant native to South America, Yerba Mate contains caffeine and antioxidants. It has similar effects like coffee but does not affect blood pressure or heart rate.
16. Dark Chocolate- Dark chocolate contains stimulatory compounds such as theobromine and caffeine which enhance mental energy and mood.
17. Bananas- An amazing pre-workout snack, bananas give you high levels of energy. They are an excellent source of complex carbs, potassium, and vitamin B6. They all come together to boost your energy levels.
18. Fatty Fish- Omega-3 fatty acids have been shown to reduce inflammation, which is a common cause of fatigue. A serving of salmon or tuna provides you the recommended daily amount of Omega-3 fatty acids.
19. Seeds- Chia seeds, flax seeds, and pumpkin seeds can increase your energy levels tremendously.
20. Strawberries- Another energy-boosting food, strawberries can fight inflammation and reduce fatigue.
21. Oranges- Research has shown that oxidative stress could promote feelings of fatigue. Therefore, the antioxidant protection provided by compounds in oranges may help decrease fatigue. Oranges contain antioxidant compounds that can protect against oxidative stress. Thus consuming oranges can increase your energy levels.
22. Beans-Beans are digested slowly, which helps maintain stable blood sugar levels and gives you steady energy. Additionally, beans contain antioxidants that can help fight inflammation and promote energy.
23. Green Tea- Similar to coffee, green tea contains caffeine, which can increase your energy levels. However, green tea also contains a compound called L-theanine.L-theanine can moderate the effects of caffeine, such as anxiety and the jitters, and it produces a smoother boost of energy.
24. Nuts- Most nuts, including almonds, walnuts, and cashews, are known for their high-calorie density and abundance of proteins, carbs, and healthy fats. The carbs and fiber in nuts provide a steady source of energy.
25. Popcorn- This tasty and easy snack can give you energy as it offers high carbs and fiber. Choose brands with low sodium and cook using the air-pop method.
26. Leafy Greens- Leafy green vegetables like kale and spinach are packed with folic acid, fiber, and antioxidants.
27. Beets- Beets have gained popularity recently due to their ability to improve energy and stamina. Studies have shown that beetroot may improve blood flow due to its antioxidant content.