Are you feeling tired? Does your head feel like it’s getting heavier? Is it taking a lot of effort to pull yourself out of your chair? Or are you just feeling unmotivated?

We usually feel tired and run-down at some point during the day. A lack of energy could affect our daily activities and make us less productive. The type and quantity of food we eat play an essential role in determining our energy levels during the day. Even though all foods give us energy, some foods contain nutrients that could help increase our energy levels and maintain our alertness and focus throughout the day.

Before you start chugging coffee or eating sugary snacks for some energy, you might want to consider some better food options:


Bananas are one of the best foods for energy. They are composed mostly of sugars and fiber, making them a foolproof energy food. They are an excellent source of carbohydrates, potassium and vitamin B6, all of which can help boost energy levels in your body.


Fatty fishes like salmon and tuna are a great source of protein, fatty acids and B vitamins, making them great foods to include in your diet. A serving of this can provide you with the recommended daily amount of omega-3 fatty acids and vitamin B12. Omega-3 fatty acids can lower cholesterol and reduce the risk of heart disease.

Brown Rice

Since this grain is rich in manganese (the mineral that helps produce energy from protein and carbs), it can help you maintain high energy all day.

Sweet Potatoes

Sweet Potatoes are high in carbohydrates and loaded with vitamins A and C. And thanks to its fiber content and complex carbs, your body digests them at a slow pace, which provides you with a steady supply of energy.


Eggs contain the highest complete form of protein and provide 30% of your daily value of protein. All of the essential amino acids that your body uses to rebuild muscle are also found in eggs. Plus, eggs are rich in B vitamins. These vitamins help enzymes perform their role in the processes of breaking down food for energy.



An apple a day keeps the doctor away. It is high in fiber and natural sugars. Plus, since it takes a bit longer to digest, it can give you a more prolonged lift than other fruits. Furthermore, apples have a high antioxidant content.


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 stomach emptying and the absorption of glucose into the blood. Furthermore, it is rich in vitamins and minerals that help the energy production process. These include B vitamins, iron and manganese.


Yogurt is an excellent snack to fuel up your day. It is packed with protein, magnesium, calcium, and generous amounts of vitamins B2 and B12, which are involved in cellular functions. They aid the formation of the molecule ATP, which your cells use for fuel.


Avocados can keep you feeling energized since they are full of healthy fats. The fiber in avocados helps maintain steady energy levels. Plus, it is an excellent source of B vitamins, which your body uses to convert food into energy


High in vitamin C, potassium, and folate, oranges make a great choice. Additionally, oranges contain antioxidant compounds that can protect oxidative stress.


Seeds, such as chia seeds, flaxseeds and pumpkin seeds, could also increase your energy levels. They are high in plant-based omega-3 fatty acids. The fiber in seeds contributes to the slow digestion of the nutrients, resulting in a steady, sustained release of energy.


Because beans are packed with protein, fiber, and vitamin B9, they are a must for carnivores and vegetarians. Additionally, beans are digested slowly, which helps maintain stable blood sugar levels and gives you steady energy. Beans also contain antioxidants that can help fight inflammation and promote vitality.


Most nuts like almonds, walnuts, and cashews are known for their high calories and abundance of proteins, carbs, and healthy fats. These nutrients can provide you with a slow release of energy during the day. They are also high in omega-3 and omega-6 fatty acids, and antioxidants that can increase energy levels and help with inflammation and antioxidant protection.

Leafy Green Vegetables

Leafy green vegetables, such as spinach and kale, are excellent sources of nutrients that promote energy. They are high in iron, calcium, magnesium, potassium, and vitamins A, C, E, and K. Additionally, they are packed with folic acid, fiber, and antioxidants that provide health benefits.

The foods we eat fuel our bodies giving us energy while promoting both physical and mental health. A diet full of the right combinations of proteins and vegetables can help keep your body healthy by boosting the immune system. If you think healthy foods are tasteless, add your favorite spices. You’ll be amazed at what a difference that can make.


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