Looking for healthy foods that will boost your energy throughout the entire day? Read our list of 20 healthy foods that boost energy.
Do you find yourself feeling tired or drained as the day progresses? Instead of turning to another cup of coffee or energy drink, incorporating energy-boosting foods into your diet can be the key to feeling refreshed and energized throughout the day. Energy-boosting foods can be just as quick and convenient as an energy drink, and will offer a healthier and more sustainable source of energy.
By eating these energy-boosting foods, you will find yourself feeling alert and productive for hours after your meals. For 20 tasty recommendations on healthy foods that boost energy, keep reading.
Greek Yogurt
Greek yogurt is packed with nutrients including calcium, probiotics, vitamin B-12, and high levels of protein. If you’re looking for a nutritious and convenient energizing snack, consider Greek yogurt.
You can make your own parfaits with granola and fruit, or purchase on-the-go Greek yogurt containers for an energy boosting-snack later in the day.
Sweet Potatoes
Sweet potatoes are a high-fiber superfood that slows digestion and promotes a sustained release of energy throughout the day. Sweet potatoes are an excellent source of fiber and nutrients and will help you feel more satiated and alert as the day progresses.
Sweet potatoes can be prepared by baking, boiling, or even microwaving if you’re in a hurry. This delicious vegetable pairs well with other flavors in a meal, or can be enjoyed by itself.
Hummus
Hummus is an excellent low-fat, low-sugar source of energy and fiber. There are roughly 8 grams of protein in each serving of hummus, making an excellent energy source and a convenient healthy snack. Hummus pairs well with whole grain crackers or raw vegetables such as carrots and celery.
Pistachios
Pistachios offer a slow-release source of energy that can help you feel full for longer as the day progresses. The high fiber content of pistachios can also promote the production of “good” bacteria in your gut.
Shelled pistachios can also help you slow your eating because you must remote each individual shell before eating. Slower eating can promote healthy digestion and an improved quality of energy after meals.
Cashews
Cashews contain high levels of copper and iron that supports your body’s red blood cell production and immunity. The high levels of nutrients in cashews promote energy production and increase good cholesterol in the body.
Good cholesterol (HDL) increases energy and improves your overall health by removing “bad cholesterol” (LDL) from your system. Cashews are typically pre-shelled and easy to eat as an on-the-go snack.
Shrimp
Shrimp contains astaxanthin, which improves memory and brain cell health, and reduces inflammation in the brain. The fatty acids in shrimp provide an excellent and sustainable source of energy that fuels productivity in your heart, blood vessels, and immune system.
Shrimp is high in protein and low in calories, fat, and carbs. The high protein levels in shrimp along with the fatty acids offer lasting energy that will help you feel your best for hours after eating.
Shrimp can be eaten by itself or added to a variety of pasta, vegetable, or rice dishes.
Whole Grain Oatmeal
Whole grain oatmeal is made of complex carbohydrates that offer a slow-burning source of energy. While some tend to steer away from carbohydrates and see it as an unhealthy energy source, carbohydrates are the body’s primary energy source and can be very healthy when consumed alongside other energy sources.
Whole grain oatmeal is in fact quite healthy and contains many vitamins including folate and niacin, both of which aid your body in metabolizing energy.
Oatmeal is a convenient source of energy that can be delicious when mixed with toppings such as fruit and chia seeds.
Eggs
Eggs are known for being an excellent energy source packing 6 grams of protein in each egg, as well as iron and essential amino acids. Some fear that eggs will increase cholesterol, but generally an egg or two each day can be a healthy source of energy without increasing cholesterol.
Unless you have high levels of cholesterol or have been instructed by a medical provider to avoid eggs, you have no reason to fear this powerful energy source. Eggs can easily be prepared on the stovetop within just a few minutes, and even carried as an on-the-go snack if hard-boiled.
Kale
Kale is an excellent source of energy-boosting vitamins and minerals and is known for containing high levels of calcium. Kale is exceptionally healthy, as long as it is consumed in moderation. Eat up to 1 and ½ cups of kale each day in order to reap the benefits of kale without consuming too much thallium.
Kale can be prepared in salads or even blended into a smoothie for a convenient boost of energy.
Avocados
Avocados are full of healthy fats that can help a person to feel more full and energized as the day progresses. Healthy fats help to prevent adrenal fatigue, which is caused by stress and can make you feel lethargic and unenergized.
Avocados also contain tyramine, which helps you to feel more awake and also regulates blood pressure. Avocado can be enjoyed by itself, on avocado toast, or in salads.
Bananas
Bananas are an excellent source of sustained energy. While they do contain natural sugars, bananas contain high levels of fiber that transform the sugar into a slow burning source of energy. Bananas are also high in potassium and amino acids.
Bananas are a filling snack that is perfect for taking on the go when you know that you’ll need an extra boost of energy later in the day.
Brown Rice
Brown rice contains high levels of manganese, the mineral that helps to transform carbohydrates and protein into an energy source. Brown rice also contains high levels of fiber and promotes a healthy heart.
Brown rice is a rather neutral tasting-dish, which means that it can be mixed with essentially any protein or vegetable of your choice to make a satisfying and nutrient-dense meal.
Salmon
Salmon is an excellent source of protein while being very low in fat. Salmon is one of the cleanest and healthiest sources of protein you can consume, with virtually no downsides to consuming it regularly. Salmon is packed with essential vitamins and nutrients such as B12 and omega-3s.
While salmon requires a little more planning and preparation than most items on this list because it typically needs to be eaten fresh, it is well worth the extra effort. Salmon is still quite easy to cook and prepare and guarantees a clean source of energy.
Dates
Dates are typically eaten dried, and have a sweet, caramel taste. If you’re looking to satisfy your sweet tooth by indulging in a healthy source of energy, consider adding dates to your grocery list. Dates provide an instant boost of energy through natural sugars such as glucose and fructose.
Dates also contain essential vitamins including magnesium and potassium. They can be eaten directly as a snack, but are often used in a variety of recipes for a healthy sugar substitute. This is common in recipes for healthy brownies or muffins.
Peanut Butter
Peanut butter is known for being high in calories and protein. Some avoid eating peanut butter due to how calorie-dense it is, but the reality is that these calories convert into healthy protein and fats that will help to keep you satiated and energized throughout the day.
Adding only a tablespoon or two of peanut butter to a sandwich, smoothie, or rice cake is an easy way to boost your protein intake and energy levels for the day.
Lentils
Lentils contain high levels of iron, which contributes to overall health and energy levels. Lentils also have a low glycaemic index, meaning that they supply energy slowly throughout the day. This makes lentils an excellent source of sustainable energy that will last you for hours.
The high fiber content of lentils also helps to slow the release of energy. Lentils can be served on their own or in a soup.
Beans
Beans are packed with plant-based protein, as well as fiber, antioxidants, and carbohydrates. Beans support healthy cell production and are an excellent source of nutrients such as iron and magnesium.
Beans digest slowly, so they stabilize blood sugar and provide a consistent source of energy throughout the day. Beans can be served alongside brown rice to make a complete protein, or added to a variety of dishes such as burritos.
Almonds
Almonds are an excellent source of healthy fats, fiber, and protein. Almonds contain about 6 grams of protein in just a handful, making them an exceptional source of convenient and sustainable energy.
Almonds contain a variety of healthy vitamins and minerals such as vitamin E, which promotes healthy skin. Almonds are easy to eat as a snack or can even be purchased in the form of almond butter, if you’re looking for an alternative to peanut butter that is equally as energizing.
Cinnamon
While a spice might not be the first thing that comes to mind when considering what foods can boost energy, cinnamon is an excellent source of energy. Cinnamon increases alertness and focus so much that even smelling cinnamon oil from a diffuser can have these effects.
Adding cinnamon to your oatmeal or cup of coffee is an excellent way to increase alertness and energy throughout the day.
Chickpeas
Chickpeas are an excellent source of plant-based protein that contain fiber and B9, making them the perfect energy-boosting snack. The high levels of fiber in chickpeas promote a sustained release of energy after consumption to ensure that you will feel energized and productive for hours after eating.
Chickpeas can be used to add protein to salads, and also mix well with rice. They can even be served alongside other energy-boosting foods such as sweet potatoes and kale to make a superfood Buddha bowl.
20 Healthy Foods That Boost Energy: Final Thoughts
Boosting energy can be done in a healthy way that nurtures your body and contributes to your overall well-being . Before reaching for another sugary energy drink which will only lead to a crash a few hours later, consider incorporating the delicious natural sources of energy provided on this list into your diet.
Some people shy away from perishable sources of healthy energy because they find that their fresh foods and produce expire before being consumed. If this is you, try the Lil’ Broc app to monitor the freshness of your produce and ensure that it is all eaten or frozen for later before it expires.