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Best Foods to Boost Energy Levels

Most people experience tiredness, lethargy, or fatigue at some point of the day. This lack of energy can have quite an impact on your daily life and activities, as it makes you significantly less productive. While there are many factors that play a role in influencing your energy levels, it shouldn’t come as a surprise, that the type and quantity of food you consume also plays an essential role in determining your overall energy levels.

Even though almost all foods give you energy, certain foods contain higher quantities of vitamins, minerals, and other nutrients than others that can help boost your energy levels and help you actively participate in daily activities.

Without further ado, let’s have a look at some of the best foods to boost energy levels.

Fatty Fish

Fatty fish, such as salmon and tuna, are considered great sources of protein that are packed with fatty acids and B vitamins. A single serving or tuna or salmon can give you your recommended daily dose of omega-3 fatty acids that reduce inflammation and fatigue. According to some studies, consuming food rich in omega-3 can help decrease fatigue, especially in those battling cancer. Additionally, fatty fish is also packed with vitamin B12 that works to produce red blood cells along with helping iron work better in your body. Sufficient levels of iron and red blood cells can help give you a boost of energy and reduce fatigue.

Brown Rice

Compared to white rice, brown rice is less processed and contains high nutrients in the form of vitamins, minerals, and fiber. Half a cup of brown right contains just the right amount of fiber that meets a large part of your recommended daily intake of manganese. Manganese is an important mineral that aids enzymes in your body to break down proteins and carbs to generate more energy.

Also, due to its high fiber content, brown rice has a very low glycemic index, which means that it can regulate your blood sugar levels while promoting your energy throughout the day.


Bananas are popular for being one of the best energy-boosting foods. Serving as an excellent source of potassium, vitamin B6, and complex carbs, this wonderful fruit can significantly boost your energy levels.

Sweet Potatoes

Not only are sweet potatoes delicious, but they are also a nutritious source of energy. One serving of sweet potatoes contains just enough carbs, fiber, manganese, and vitamin A that can fulfill your daily energy dose.

The reason sweet potatoes offer you a constant supply of energy throughout the day is due to their fiber and complex carb content that causes your body to digest it slowly.


Coffee is probably one of the first drinks/food that you consider consuming when searching for an energy boost. Due to its rich caffeine content, coffee can pass from your bloodstream into your brain, mimicking the same activity as adenosine, a neurotransmitter that calms down the central nervous system. As a result, there’s a noticeable boost in epinephrine in your body, which stimulates your brain and body. With minimal calories per cup, coffee offers stimulatory effects that can make you feel focused and alert.


Eggs are a highly satisfying, nutrient-packed food that is full of energy. Packed with protein, this food is a steady source of energy. Eggs contain leucine, an amino acid that is known to stimulate the production of energy in many ways.

Leucine aids cells in absorbing more blood sugar to stimulate energy production in the cells while increasing fat breakdown for energy production. Additionally, eggs are also rich in B-vitamins that help enzymes perform their role, breaking down food for energy.


Being one of the most popular fruits in the world, apples are an incredible source of fiber and carbs. Due to its rich content of fiber and natural sugars, this great fruit offers a slow and sustained release of energy throughout the day.

Another huge benefit of apples is their high antioxidant content. According to research, high antioxidants slow down the digestion of carbs, causing them to gradually release energy over a certain period of time. Also, in order for an optimal energy boost, it is important to eat an apple along with the skin.

Dark Chocolate

This delicious treat contains higher cocoa content than milk or regular chocolate. Cocoa is packed with antioxidants that have a ton of health benefits, including boosting blood flow through your body. This helps deliver oxygen to the brain and muscles, improving their overall function.

The blood flow increase caused by the antioxidants in cocoa are quite helpful in reducing mental fatigue and improving one’s mood. Additionally, dark chocolate is also packed with other stimulatory compounds, such as caffeine and theobromine, both of which improve mood and mental energy.

Goji Berries

Typically used in Chinese medicine for years due to their multifarious benefits, goji berries are quite an energy-boosting food. Loaded with vitamins, minerals, and antioxidants, this fruit serves as an excellent source of fiber. Due to their antioxidant properties and fiber content, goji better help in slow digestion and slow energy release.


This whole-grain cereal offers great, long-lasting energy that can keep you active throughout the day. Oatmeal contains beta-glucan, a fiber that forms a thick gel-like substance when mixed with water. The presence of this substance in the digestive system delays the emptying of your stomach, keeping you energetic for longer.

Moreover, oats are also packed with many minerals and vitamins, including iron, B vitamins, and manganese that aid in producing energy. The combination of these amazing nutrients makes oatmeal a great food choice for sustained energy release.

Wrapping Up

There are many foods that can help improve your energy. Now that you know about the best foods to boost energy levels, make sure to effectively incorporate them in your diet.

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