All foods give a person energy, but how they affect the body can vary greatly. Sugars and refined carbs provide a quick boost, while grains, legumes, and whole foods provide more sustainable energy that will keep the body going longer.
The list we give here focuses on foods and drinks that provide more stable energy throughout the day.
The following fruits may help boost energy:
1. Bananas
Bananas may be the best quick snack for sustained energy. While bananas are a good natural source of sugar, they are also rich in fibers that help slow the digestion of that sugar. Bananas contain helpful nutrients that make the body feel full of energy.
According to a
2. Avocados
Avocados are a well-rounded fruit in terms of health values and nutrients.
They
Avocados also contain good fats that may increase energy levels, and make fat-soluble nutrients more available in the body.
3. Goji berries
Goji berries are small, red berries that are rich in antioxidants. These antioxidants
Dried goji berries make a great addition to oatmeal, yogurt bowls, and trail mix.
4. Apples
Apples are another simple snack providing lasting energy. Along with fiber and nutrients, a study in the journal
5. Strawberries
Strawberries are a
People can add strawberries to many dishes, and a handful make an easy snack.
6. Oranges
Most people enjoy oranges for their taste, which comes from the antioxidant vitamin C. Vitamin C may help reduce oxidative stress in the body and prevent fatigue.
A study published in the journal
7. Dark berries
Berries, including blueberries, raspberries, and blackberries, may be a good energy boosting food when the body is craving something sweet.
Dark berries tend to be higher in natural antioxidants than lighter-colored ones, which may reduce inflammation and fatigue in the body. They also tend to have less sugar than sweeter fruits, while still satisfying a craving for a sweet taste.
The following animal products may help boost energy:
8. Fatty fish
Fish, in general, is an excellent and light source of protein and B vitamins that may give the body sustained energy throughout the day.
Fatty cold-water fish, such as salmon, sardines, and tuna, tend to be higher in omega-3 fatty acids.
As a study in the
9. Beef liver
Beef liver may be one of the best meat sources for vitamin B12. This vitamin is essential for cell production, making it important for energy levels.
10. Yogurt
Yogurt may also be a source of energy. Natural yogurt is rich in protein, fats, and simple carbohydrates, which provide energy.
It is also very easy to eat on the go, which makes it a great alternative to vending machine food.
11. Eggs
Eggs provide the body with plenty of protein and nutrients for sustainable energy.
One large egg contains
The following vegetables are good options for energy:
12. Yams and sweet potatoes
Yams and sweet potatoes are beneficial sources of carbohydrates, which provide energy. Yet sweet potatoes are also high in fiber, which may help slow the body’s absorption of these carbohydrates. This may make them a good option for sustained energy throughout the day.
13. Beets
According to a
14. Dark leafy greens
Dark, leafy greens such as kale, spinach, and collard greens are nutrient dense and contain filling proteins, as well as nutrients and antioxidants.
Greens may be difficult to digest raw for some people, so breaking them down by cooking them with a bit of vinegar or lemon juice may help.
15. Dark chocolate
Dark chocolate may be an easy way to increase energy. Rich, dark chocolate usually has much less sugar than milk chocolate. Less sugar means less immediate energy, but more cocoa content means more of the benefits of cocoa, including helpful antioxidants such as flavonoids.
The following grains may help with energy:
16. Oatmeal
A bowl of whole-grain oatmeal may be a great way to provide the body with energy. Oats are rich in fiber, and they may enable the body to feel fuller for longer than other breakfast choices.
Rolled oats are also a
17. Popcorn
Popcorn is rich in carbohydrates, a good source of energy. It also contains fiber, slowing digestion, and helping a person feel satiated and energized longer than other “simple” carbohydrates.
18. Quinoa
Quinoa is a seed, but most people treat it as a grain. It is high in protein, carbohydrates, and fiber. The combination of amino acids and slow-release carbohydrates may make for sustainable energy rather than a short burst of glucose from other grains.
19. Brown rice
One of the benefits of brown rice may be that it retains much of the fiber from the husk. The husk is not there in white rice, which may cause the body to absorb the carbohydrate content quickly. This may lead to a spike and then a crash in energy levels. By having the husk, brown rice may help slow the digestion of these carbohydrates, therefore, releasing energy more slowly.
The following beans and legumes may help with energy:
20. Soybeans
Whether roasted soybeans or young edamame beans in the pod, soybeans contain protein with a wide variety of amino acids, as well as magnesium and potassium, according to the USDA.
21. Lentils
Lentils are a relatively cheap form of protein and fiber, which may make them a great option for people on a budget.
The USDA note that
22. Nuts
Many nuts contain a blend of protein, fats, and some carbohydrates to provide energy throughout the day. Nuts are typically also rich sources of vitamins and minerals such as magnesium, calcium, or phosphorous.
23. Peanut butter
Peanut butter is typically rich in protein, fats, and fiber, and may help a person feel full for longer after eating it. This may cut the need for constant snacking, which may also leave a person feeling drained as their body has to digest continuously.
24. Seeds
Many seeds, such as pumpkin seeds, chia seeds, and flax seeds, are rich sources of fatty acids and fiber, which may translate to more energy. Seeds are also easy to carry and make a great addition to a quick trail mix.
The following drinks can help boost energy:
25. Water
Water is the most crucial energizing ingredient on this list. Water is vital for every cell in the body to work correctly.
While most people think of dehydration as an extreme scenario, the body may become partially dehydrated if a person goes all morning without water.
Maintaining energy can be as simple as carrying a water bottle around and sipping it throughout the day to stay properly hydrated.
26. Coffee
Coffee is a recognizable energy booster. The caffeine in coffee makes the body and mind feel alert and may make people more productive.
Coffee also contains antioxidants called polyphenols, which may reduce oxidative stress in the cells and help the body function better.
Coffee is a stimulant, however, so people should consume it in moderation. Too much coffee may lead to energy loss as the body withdraws from the caffeine.
27. Green tea
Green tea still contains small amounts of caffeine, but it also has compounds that may help reduce oxidative stress and inflammation in the body. The result may be a smoother transition than coffee to a more awake and energetic state.
28. Yerba maté
Yerba maté is a drink native to South America. Drinking the herb as a tea provides the body with similar stimulating effects as tea or coffee.
Yerba maté contains many active nutrients, antioxidants, and amino acids. People who drink yerba maté say it provides a much smoother form of energy by comparison to the jolt of energy from coffee.
As a study in the journal
While most foods provide energy, the ones above focus on sustained energy. Foods to try to avoid may include:
- fast foods or fried foods
- added sugars
- packaged snacks and candy bars
- baked sweets such as cakes and cupcakes
The following are answers to commonly asked questions about food for energy.
What nutrient am I lacking if I’m tired?
There is no single nutrient a person is lacking if they are feeling tired. However, nutrient deficiencies commonly related to fatigue include iron and vitamin B12. Additionally, if someone is not eating enough and is low in carbohydrates or calories, they will likely feel tired.
Do energy drinks actually give you energy?
Most commercial energy drinks are high in sugar and caffeine. While these provide a temporary boost in energy, they usually lead to a crash shortly after.
What food gives you energy fastest?
Carbohydrates, one of the three primary macronutrients, provide the most readily available energy. This is because the body is able to digest them easily and quickly access them as an energy source.
A pure carbohydrate snack is a good choice for people who need immediate enrgy, such as athletes participating in a long event or sports practice. For sustainable, ongoing energy levels, people should aim to consume nutritious meals with a balance of carbs, protein, and fat.
While this list is not exhaustive, the idea behind finding energy boosting foods is to consume a varied, balanced diet. Vitamins, fiber, fats, and proteins are all essential for energy, but it is crucial to find a balance between them.
People should try to choose a varied diet containing many different, nutritious foods that give the body sustained energy.