Many people feel tired or rundown at some point during the day. A lack of energy could affect your daily activities and make you less productive.

Iran PressAmerica: Perhaps not surprisingly, the type and quantity of food you eat play essential roles in determining your energy levels during the day, reports.

Even though all foods give you energy, some foods contain nutrients that could help increase your energy levels and maintain your alertness and focus throughout the day.

Here’s a list of 27 foods that have been proven to help promote energy levels.

1. Bananas

Bananas may be one of the best energy foods. They’re an excellent source of complex carbs, potassium, and vitamin B6, all of which can help boost your energy levels.

2. Fatty fish

Fatty fish like salmon and tuna are good sources of protein, fatty acids, and B vitamins, making them great foods to include in your diet.

3. Brown rice

Brown rice is a very nutritious food. Compared with white rice, it’s less processed and retains more nutritional value in the form of fiber, vitamins, and minerals.

4. Sweet potatoes

Besides being delicious, sweet potatoes are a nutritious energy source for those looking for an extra boost.

5. Coffee

Coffee might be the first food you’d think to consume when you’re looking for an energy boost.

It’s rich in caffeine, which can quickly pass from your bloodstream into your brain and inhibit the activity of adenosine, a neurotransmitter that quiets the central nervous system.

6. Eggs

Eggs are not only a tremendously satisfying food but also full of energy that can help fuel your day.

They’re packed with protein, which can give you a steady and sustained source of energy.

7. Apples

Apples are one of the most popular fruits in the world, and they’re a good source of carbs and fiber.

8. Water

Water is essential for life. It’s involved in many cellular functions, including energy production.

Not drinking enough water may lead to dehydration, which can slow bodily functions, leaving you feeling sluggish and tired.

9. Dark chocolate

Dark chocolate has a higher cocoa content than regular or milk chocolate.

10. Oatmeal

Oatmeal is a whole-grain cereal that could provide you long-lasting energy.

It 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 stomach emptying and the absorption of glucose into the blood.

11. Lentils

Aside from being a great and inexpensive source of protein, lentils are a good source of nutrients and help boost energy levels.

Lentils are legumes that are rich in carbs and fiber. One cup of cooked lentils provides up to 36 grams of carbs and about 14 grams of fiber.

12. Avocados

Thanks to all of their significant health benefits, avocados are considered to be a superfood.

For example, they’re rich in healthy fats, B vitamins, and fiber. About 84% of the healthy fats in avocados come from monounsaturated and polyunsaturated fatty acids.

13. Oranges

Oranges are famous for their high vitamin C content. One orange can provide as much as 106% of the RDI for vitamin C.

Additionally, oranges contain antioxidant compounds that can protect against oxidative stress.

14. Strawberries

Strawberries are another good energy-boosting fruit.

They can provide carbs, fiber, and sugars that can enhance your energy levels. One cup of strawberries provides 13 grams of carbs, 3 grams of fiber, and 100% of the RDI for vitamin C.

15. Green tea

Green tea is famous for its long list of health benefits.

It has a high concentration of powerful antioxidants that can help prevent oxidative stress and inflammation.

16. Nuts

Nuts can be a great snack that’s packed with nutrients to promote energy.

Most nuts, including almonds, walnuts, and cashews, are known for their high-calorie density and abundance of proteins, carbs, and healthy fats.

The bottom line

An abundant variety of foods can help boost your energy.

Whether they’re packed with carbs for readily available energy or fiber and protein for a slower release of energy, these foods can help increase your power and stamina.

Additionally, many of these foods contain significant amounts of other nutrients, including vitamins, minerals, and antioxidants.


Read More:

Facts about 'an apple a day keeps the doctor away'

Chocolate, butter, sodas: avoid these foods for a healthier middle age

Boost your immune system by these 5-Zinc-rich foods