20+ foods that give you energy

Foods that give you energy. People often feel tired and run down at times. You could feel tired & that could have a negative impact on your daily activities.

It is not surprising that the food you eat and the quantity of it will have an impact on your energy levels throughout the day.

Instead of grabbing another cup of coffee or a sugary, fattening energy drink , grab these nutrients-rich, energy-sustaining foods. These provide you the energy you need to get through the day.

For all-day energy, the best foods are those that contain complex carbohydrates and proteins.

Although all foods provide energy, certain foods have nutrients that can help you increase your energy and keep your focus throughout the day.

20+ foods that can give you super energyYour goal is to maintain a stable blood sugar level and avoid sudden spikes or dips that can make you feel hungry. These powerful foods will give you energy and help keep your energy up throughout the day. While you are at it, make sure to get these foods that have been shown to increase energy levels.

20+ Foods that give you energy

1. Bananas: Great source of energy

Bananas are a great source of energy. They are a great source of complex carbs, vitamin b6 and potassium.

Bananas can give you an energy boost. Three types of sugar are found in bananas: fructose, glucose and sucrose. These get absorbed into your blood at different speed. It means that you’ll get an energy boost quickly and not feel drained for a longer period of time.

2. Fatty fish

Tuna and salmon are great sources of protein, fatty acids and vitamins.

One serving of tuna or salmon provides the daily recommended intake of vitamin B12 and omega-3 fatty acid.

The ability to reduce inflammation has been demonstrated by Omega-3 fatty acid,which is a common cause of fatigue.

Vitamin B12 and folate work together to make red blood cells. This helps iron work more efficiently in the body. The optimal levels of iron and red blood cells can help reduce fatigue and increase energy.

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3. Brown rice: carbs & protein dense food that give you energy

Brown rice is very nutritious. According to researches, brown rice is more nutritious than white rice. It’s less processed, has higher nutritional value, and retains more vitamins and minerals. It’s high in manganese which is a mineral that aids your body to produce energy from carbs and proteins. This will leave you feeling more energetic for longer.

Brown rice also has a low glycemic index due to its fiber content. It could regulate blood sugar and provide steady energy throughout the day.

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4. Sweet potatoes

These are delicious and a healthy source of energy.

Sweet potatoes can provide 25g of complex carbs in a 1-cup serving (100g) of sweet potatoes. They also contain 3.1g of fiber, 25% of RDI manganese and 564% of RDI vitamin A .

Because sweet potatoes are rich in fiber and complex carbs, they provide lasting energy. They also have vitamins A and C that can be used to boost your immune system. This is one of the best foods give you energy for a long time.

5.Coffee: Instant source of energy

Coffee may be the first thing you think of when you need an energy boost.

It is high in caffeine which can quickly move from your bloodstream to your brain and inhibit activity of adenosine.

The result is an increase in the production of Epinephrine, a hormone that stimulates both the body and the brain.

Even though coffee has only two calories per cup it can have a stimulating effect that makes you alert and focused.

Consuming more than 400mg of caffeine or 4 cups of coffee per day is not recommended.

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6. Eggs: one of the best Foods that give you energy

Eggs can be a very satisfying and energy-dense food that will help you fuel your day. They are high in protein which can provide you with a steady source of energy.

Leucine, which is also the most abundant amino acids in eggs, has been shown to increase energy production in a variety of ways. It can help cells take in more blood sugar, stimulate energy production, and increase the breakdown of fat to generate more energy.

Eggs are also rich in B vitamins. These vitamins aid enzymes in breaking down food into energy. Eating eggs as an energy source is easy. Blood sugar levels are stabilized by the protein and healthy fats found in whole eggs. This is crucial to avoid sugar cravings that can occur after eating carbohydrate-dense foods. 

The amazing thing about eggs is that they can be eaten at any time of the day. These comes under the great foods that give you energy for your whole day.

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7. Apples: source of sustained energy

A popular fruit and a great source of fiber and carbs. Medium-sized apples (100g) contain approximately 14 grams of carbs, 10g sugar and as much as 2.1g fiber.

Apples release a sustained energy due to the high content of natural sugars, fiber and vitamins present in them. 

They also have high levels of antioxidants. Research has shown that antioxidants can slow down the digestion of carbohydrates, releasing energy for a longer time.

To reap the health benefits of fiber in the skin, it is recommended that apples be eaten whole.

8. water: give you instant energy and fight fatigue

Water is vital for our survival. It is involved in many cellular functions including energy production.

Dehydration can lead to a decrease in bodily functions and leave you feeling tired and sluggish.

Drinking water can give you instant energy and fight fatigue.

A person can quickly feel dehydrated and reach for caffeinated drinks and food. To avoid that you can choose Citrus, frozen berries and cucumbers, as well as fresh herbs, that can be added to water to add flavor and nutrients. This will provide you sustained energy and hydration.

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9. Dark chocolate: Most loved food that give you energy

Dark chocolate contains cocoa that is rich in antioxidants. It is one of the best foods that give you energy .

This helps to deliver oxygen to the brain, muscles, and improves their function. This is especially useful during exercise.

The increase in blood flow caused by antioxidants in cocoa may also help to reduce mental fatigue and improve mood.

Dark chocolate contains stimulatory substances, such as caffeine and theobromine, that have been shown to increase mental energy.

Always try to choose dark chocolate that has cocoa content of at least 75%. As cocoa is rich in favonoids that provide you the energy boost that you need to get  through your day.

10. Yerba Mate: one of the fine foods that give you energy

Yerba Mate is a drink that is made from dried leaves of a South American plant. It has many health benefits.

It contains both antioxidants and caffeine. A 8-ounce cup of Yerba Mate can contain 85 mg of caffeine. This is comparable to the caffeine in small cups of coffee. 

The yerba-mate caffeine promotes the release of the hormone epinephrine which is known to increase energy. But, unlike other stimulants yerbamate doesn’t seem to alter blood pressure or heart beat .

Research on animals has shown that yerba mating may improve mental focus and mood. 

11. Quinoa

Quinoa is rich in protein, making it a great choice for those who want to have long-lasting energy. This superfood also contains folate, magnesium and manganese which will give you an extra boost. One of the great foods that give you energy.

This superfood is rich in carbohydrates, but it has a low Glycemic Index, which means that the carbs are absorbed slowly, and can provide sustained energy release. This comes under the list of the foods that give you energy for a longer period of time. 

12. High-Fiber Cereal with Milk

If you are looking for sustainable energy, you should go for the foods that are high in dietary fibre and rich in slowly digested carbs. Carbohydrate is the main source of fuel for your body and brain. 

Cereals provide you carbs and the combination of milk does wonder in giving your body the energy boost.

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13. Leafy green vegetables: Foods that give you energy

The best sources of energy-promoting nutrients are leafy green vegetables such as spinach and kale.Low iron levels can cause a decrease in oxygen flow to the brain and fatigue.

These vegetables are rich in iron, calcium and magnesium as well as vitamins A, E and K. Green leafy vegetables are under the foods that give you energy.

Leafy green vegetables can be a great source of iron for replenishing your body’s stores. They also contain vitamin C that will enhance your body’s absorption of iron.

Leafy green vegetables can also increase the production of nitric dioxide, which aids in blood vessel widening and improves blood flow throughout your body.

14. Maca: improve mood & provide you energy

It is a Peruvian native plant that is about the size of a walnut. Studies have shown that maca can improve mood and energy. Maca increases blood glucose, which has been proven to have a positive impact on energy. 

This is rich in vitamins, minerals, amino acids, phytonutrients, and many other nutrients. It acts as an adaptogen, which means it helps to improve adrenal function to increase energy, decrease stress , and overall revitalizing. Maca can be used in morning pre-exercise shakes or in a shot with coffee.

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15. Edamame: Provide fullness, vitality & give you energy

Edamame provides a feeling of fullness, energy and vitality. It has the ideal combination of protein, carbohydrates, and fat, which will help you feel full and energetic.

 A single cup of edamame beans contains 27 grams protein, 21 grams carbs, and 12 grams fiber.

They also contain high levels of vitamins and minerals like folic acid, manganese and other nutrients that can increase energy.

Folic acid and iron work together to increase energy and fight fatigue, anemia. Manganese generates energy by the breakdown of carbs, protein, and other carbohydrates.

Edamame beans also contain high levels of molybdenum. This mineral acts as an enzyme stimulator and aids in the breakdown of nutrients into energy.

16. Oatmeal

Oatmeal, a whole-grain cereal, can provide long-lasting energy.

It is rich in beta glucan, which is a soluble fiber and forms a thick gel when mixed with water. This gel is delays stomach emptying in the digestive system & the absorption of glucose.

Oats contain vitamins and minerals that aid in energy production. These include iron, manganese, and B vitamins.

Oatmeal is a great food for sustained energy release because of its combination of nutrients.

You should look for steel cut oats, which raise lower blood sugar than rolled oats. They also offer more health benefits because of the way they are processed. Steel cut oats are never cooked. 

Steel cut oats are made from whole grains that have been passed through steel blades which cut the oats into thin slices. This allows the oats to retain more fiber and protein, and gives them a dense and rich texture that will make them more satisfying than traditional or instant oats.

17. Yogurt

A great snack to fuel your day.

Yogurt’s carbs are mostly simple sugars like galactose and lactose. These sugars can be broken down into energy that is ready to use.

It is also rich in protein which slows down the digestion of carbs and slows the release of sugars into your bloodstream.

Yogurt contains calcium to strengthen bones, which is vital for anyone who doesn’t get enough calcium or those at high risk of developing osteoporosis.

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18. Hummus

It is made with chickpeas and sesame seed paste ( Tahini), as well as oil and lemon. These ingredients make hummus an excellent source of energy. Hummus contains chickpeas, which are rich in complex carbs and fiber.

Healthy fats are also found in the sesame oil and paste in hummus. These ingredients can also slow down the absorption of carbohydrates, helping you avoid spikes in blood sugar.

You can enjoy Hummus as a dip for vegetables or as a combination with other dishes such as salads or sandwiches.

19. Avocados: one of the super foods that give you energy

Avocados are considered as super food because of the health benefits that they hold. These are rich in healthy fats, vitamins and fiber. They contain 84% healthy fats, which are a combination of monounsaturated and multi-unsaturated oils.

Avocados have been shown to improve blood fat levels and increase the absorption of nutrients. They can also be stored and used to provide energy. Avocados also contain 80% of their carbs, which can help to maintain steady energy levels.

 20. Strawberries

Strawberries can also be used to boost energy levels.

These fruits can supply carbs, fiber, or sugars that can increase your energy levels. A cup of strawberries contains 13g of carbs and 3g of fiber. It also provides 100% of the RDI of vitamin c.

 The antioxidants found in strawberries can help reduce inflammation and provide energy.

Strawberries can be used in many delicious recipes such as smoothies and parfaits or salads.

21. Seeds

You could also get more energy from seeds like flax seeds and chia seeds.

These seeds are high in plant-based Omega-3 fatty acids. Low levels of omega-3 fat acids have been shown to cause fatigue and increased inflammation.

Additionally, seeds are rich in fiber and protein. The slow digestion of seeds’ nutrients results in a steady release of energy. And these are one of the popular foods that give you energy. 

22.Green tea: instant energy booster

The long list of health advantages that green tea has is what makes it so popular.

It contains powerful antioxidants, which can prevent oxidative stress from increasing and inflammation.

Green tea, like coffee, contains caffeine which can help increase energy levels. Green tea also contains L-theanine.

L-theanine is a natural way to reduce anxiety and jitters caused by caffeine.

Green tea is also a great energy booster, since it can reduce fatigue through the increased breakdown of fats and the release of norepinephrine.


A great snack, nuts are loaded with nutrients to increase energy.

Almonds, walnuts and cashews are all well-known for their high calorie density, rich in protein, carbs and healthy fats.

Walnuts are particularly rich in omega-3 and 6 fatty acids. They also contain antioxidants that can help increase energy and reduce inflammation.

Almonds are rich in protein, fiber and healthy fats that will keep you full. They also contain vitamins and minerals such as manganese and copper to support energy production.

These nuts also contain decent amounts of fiber and carbs for an energy boost that lasts for a long time.

Other vitamins and minerals found in nuts include manganese and iron.

24 Popcorn

Popcorn is a great low-calorie snack that can be energizing and filling.

It is high in fiber and carbs, making it a satisfying snack option.

1cup of Air-popped popcorn contains (8g) of fiber and carbs. This provides a steady release in energy.

Popcorn can be healthy if it is prepared with healthy ingredients and the air-pop method.


Beets are gaining popularity because of their ability to increase energy and stamina.

Studies have shown that beetroot’s antioxidant content may increase blood flow.

Nitrates are compounds found in large amounts in beetroot or beetroot juice. They increase nitric oxygen production and improve blood circulation, which allows for increased oxygen delivery to tissues. This may lead to an increase in energy, particularly during athletic performance.

Beets also contain fiber, sugar, and carbs for sustained energy.

The bottom line

A wide variety of foods can boost your energy.

These foods, whether they are high in carbs for quick energy or low in protein, can increase your stamina and power.

Many of these foods also contain high amounts of vitamins and minerals.

These compounds all play a role in the creation of energy within your cells and provide other health benefits.

These foods are a great place for more energy.

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