Foods that give energy are what you need when your energy is low after being stressed out from a journey or work. Sometimes you might instinctively reach for a cup of coffee or a handful of candy to provide a quick boost.
There are a lot of foods that can give you energy when you are exhausted because your body runs off what you feed it.
So, the best way to get the most energy from your food is to make sure you’re giving yourself the best food possible.
However, besides what you eat, when you eat can also impact your energy. Did you ever notice how you feel sluggish after a big lunch or dinner?
That’s because your body is using its energy to digest that big meal instead of powering the rest of your body. So continue reading about to know the foods you need to eat when you lose energy.
Healthy Foods That Give Energy
Below are foods that give energy to the body when you feel exhausted:
Beans are a healthy food made up of numerous nutrients that fuel the body when you need energy.
Whether you opt for pinto, Great Northern, red, black, or Anasazi beans, or any of the hundreds of other varieties, they share a similar nutrient profile.
Beans digest slowly, which stabilizes blood sugar, and also contains antioxidants, fiber, protein, and carbs.
They are also great sources of folic acid, iron, and magnesium, which help produce energy and deliver it to our cells.
2. Brown rice
Brown rice is a very nutritious and satisfying food that is less processed than white rice which allows it to hang onto more nutritional value in the form of vitamins, fiber, and minerals.
Do you know that just a half-cup of brown rice packs two grams of fiber and lots of your recommended daily intake of manganese, a mineral needed for enzymes to break down carbs and proteins, turning them into energy?
Brown rice is also low on the glycemic index, meaning it could help regulate blood sugar levels and promote steady energy levels throughout the day.
As far as Kale is concerned you can skip iceberg lettuce and add an energy boost to your salad by using nutrient-rich kale as a base.
The vegetable contains the amino acid L-tyrosine, which may help give you a mental lift, as well as a number of antioxidants and fiber to fill you up and help keep your blood sugar stable.
If you don’t like salads then kale is also great sautéed as a side dish, chopped into soups, and tossed with whole-wheat pasta.
Avocados are a delicious and super food that is rich in ‘good’ fats, fiber, and B vitamins.
Approximately 85% of the fat in avocados is from monounsaturated and polyunsaturated fatty acids, which promote healthy blood-fat levels and boost the absorption of nutrients.
And about 80% of the carb content in avocados is made up of fiber, which means delicious, sustained energy.
Dates are among the foods that give energy because they are high in natural sugars, which gives a quick burst of energy mid-day, so instead of going for a second cup of coffee go for a handful of dates.
However, if you don’t like plain dates, you can whip up some energy balls or oatmeal bars packed with dates and cinnamon to fight the mid-day slump.
Dates also contain vitamins and minerals like iron, manganese, copper, potassium, and magnesium, in addition to fiber and antioxidants.
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6. Peanut Butter
Peanut Butter is high in good fats, and protein and satisfies you providing the energy you need.
Although it is a calorie-dense food, a little take of it goes a long way in providing a great-tasting energy boost.
The healthy fats, protein, and fiber present in peanut butter help stave off hunger and keep blood sugar levels stable.
The fact remains that peanuts have some of the highest amounts of protein and the amino acid L-tyrosine, according to a review published in March 2023 in Foods.
So, instead of covering your morning toast with butter or jelly, which is devoid of protein and fiber, top slices with all-natural nut butter that contains nothing but nuts, Berman suggests.
Bananas are fruits and snacks that can keep you full as well as provide energy when you need it.
According to the National Institutes of Health (NIH) bananas are filled with fiber, vitamin B6, and potassium these nutrients promote sustained energy and muscle function,
They are particularly used as a pre-workout snack, because they provide sustained energy without spiking blood sugar and are gentle on the stomach, notes the International Sports Sciences Association.
A Pair of bananas with a glass of low-fat milk or a cup of yogurt for an energizing combination of fiber and protein, this combo also makes a great breakfast to start your day.
8. Sardines & fatty fish
Fishes and other seafood are the major sources of healthful long-chain omega-3 fats according to an article from Harvard School of Public Health.
They are also rich in other nutrients such as vitamin D and selenium while fatty fish is high in protein and low in saturated fat.
Don’t forget there is also strong evidence that eating fish or taking fish oil is good for your heart and blood vessels.
Additionally, to boost your energy, eating fish once or twice a week may also reduce the risk of stroke, depression, Alzheimer’s disease, and other chronic conditions.
Pistachios have a combination of protein, fiber, and heart-healthy monounsaturated fats, all of which add up to a perfectly satisfying snack.
Pistachios is also rich in the energizing nutrients potassium (147 mg for 3 percent of DV), vitamin B6 (0.164 mg for 10 percent of DV), and magnesium (16 mg for 4 percent of DV), notes the USDA.
As an added bonus, though nuts are calorie-dense, 1 oz of pistachios has only 87 calories.
Almonds are last but not the least food on the list of foods that give energy, as they contain important nutrients like magnesium and B vitamins, which help convert food to energy.
“Research showed that people with low magnesium levels tend to tire more quickly during exercise due to magnesium’s role in energy metabolism,” explains Rachel Berman, RD, CDCES, author of Boosting Your Metabolism for Dummies.
Notwithstanding, insufficient B vitamins can lead to fatigue, irritability, and poor concentration.
Finally, foods that give energy” explores the link between nutrition and vitality, showing the key food groups and their impact on boosting energy levels.
From complex carbohydrates like whole grains to nutrient-dense fruits and vegetables, the book identifies how these foods provide sustained energy through vitamins, minerals, and natural sugars.
It shows the significance of protein-rich sources for fueling the body and emphasizes the role of healthy fats in maintaining consistent energy.
Additionally, it offers practical tips on meal planning and smart food choices to optimize energy levels throughout the day.