List of energy giving foods

List of energy giving foods

Lack of enough energy makes one to be less productive negatively affecting your daily activities. This is because it makes one to feel extremely tired. What you need to know is that some foods contain great amounts of nutrients that are responsible for the increment of your body energy levels. The fact remains that all foods that you take in will give you some amounts of energy, but there are some foods with high amounts of nutrients that increase your energy levels and also maintain all your focus as well as alertness throughout your day. Here we have a list of energy giving foods that will promote your energy levels. Read on.

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Energy giving foods

Here is a list of 17 foods to help boost your energy:

1. Fatty fish

Salmon fish and tuna fish are great sources of fatty acids, proteins, as well as B vitamins. This makes them to be among the best foods that you should consider adding into your diet. When you serve yourself a meal that contains either tuna fish or salmon fish, it provides your body with the daily-recommended amounts of Vitamin B12 as well as omega-3 fatty acids.

Some scientists researched and proved that taking in omega-3 supplements results to a reduction in fatigue. This is the major reason why cancer patients or maybe those recovering from cancer are encouraged to include omega-3 into their diet.

Vitamin B12 is also vital in our bodies, it works with the folic acid, and together they produce red blood cells. It also helps iron to work better in our bodies. When your body contains optimal levels of iron as well as red blood cells, it tends to reduce fatigue; it increases your energy levels.

2. Bananas

Did you that bananas are among the foods that give you energy? They are great sources of vitamin B6, carbohydrates, as well as potassium; all are excellent when it comes to boosting your body’s energy levels. A study owed people by showing that when you eat a banana, then cycle for an approximate distance of 75km it has the same efficiency like taking a carbohydrate drink to improve an endurance athletes performance.

3. Brown rice

Include brown rice in your diet because it is among the excellent nutritious foods. Brown rice is more nutritious that white rice. This is because it does not get more processed meaning that it retains its nutritional value in minerals, fiber, and vitamins form.

A cup of cooked brown rice (195 grams) contains fiber that is approximated to be 3.5 grams and it all provides your body with a mineral that assists the enzymes to break down proteins as well as carbohydrates to generate energy.

4. Coffee

When most people run to coffee whenever they want to boost their energy. Coffee contains caffeine, which is a compound that can pass through your bloodstream quickly to get to your brain to inhibit adenosine activity. Adenosine activity is like a neurotransmitter able to quite your central nervous system. The end consequence will cause the production of a hormone referred to as epinephrine to increase. This hormone causes the stimulation of the brain as well as the body. Yes, coffee provides your body with only 2 calories, but its stimulatory have a great effect of making your body more focused as well as alert. This makes coffee to be one of the energy booster foods.

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5. Sweet potatoes

Sweet potatoes are very delicious, tasty, and good nutritious source that provides your body with extra energy. Now, what does a medium sized sweet potato provides your body? Well, it contains carbohydrates (23 grams), fiber (3.8 grams), and RDI for Manganese (28%), and RDI for A vitamin (43%).

The fiber complex carbs as well as content, makes your body to digest sweet potatoes at a very slow pace resulting to providing the body with a steady and a great supply of energy. The manganese from the sweet potatoes, assist your body to breakdown the nutrients that produce energy as well.

6. Eggs

Most people know that eggs are just a tremendous satisfying food. Eggs are among the best foods for energy and you should include them in your diet to fuel your long day. As we all know, eggs are a good source of protein that provides your body with sustained as well as steady energy. This is because eggs do not cause the spikes in insulin as well as blood sugar during digestion. Eggs also contain leucine, an amino acid that stimulate energy levels in several ways. One of the importance of leucine is the fact that it helps cells to take in increased amounts of blood sugar, it increases fat breakdown to produce more energy, and stimulate the cells with the produced energy.

In addition, eggs are a good source of B vitamins, which assist your body enzymes to play their role well in the breakdown of food processes for energy.

7. Water

Water is life and the shocking part is that it contains about 60% of a person’s body weight. Water is also involved in a number of cellular functions in your body, which includes the energy production. If you do not drink adequate amounts of water, then your body will be dehydrated. Whenever your body is dehydrated, your body functions may slow down resulting to feeling tired as well as sluggish.

Therefore, whenever you feel sluggish and fatigue, drinking water is the best solution. A glass of water will boost your energy levels as well as assist your body to fight illnesses. You do not have to drink water only when you are thirsty, make it your daily routine.

8. Apples

Fruits such as apples are so popular in the world. Apples contains nutritional amounts of fiber as well as carbs. When you eat a medium sized apple (185 grams), it will provide your body with carbs (25 grams), sugar (19 grams), and fiber (4 grams).

Apples are very rich in fiber as well as natural sugar content making them to provide your body with a steady, sustained, and slow energy release. In addition, apples contain high content of antioxidant, which slows down your body’s digestion ability of carbohydrates resulting to the energy being released at an extended time. Note that it is vital when you eat the purees as well as the juices of an apple because they provide your body with a fast and a quick digested energy.

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9. Leafy-green vegetables

Vegetables that give you energy include spinach as well as kale. They contain high amounts of iron, potassium, calcium, A,C,E,K vitamins, and magnesium. They also contain folic acid, antioxidants, as well as fiber that have healthy benefits in your body.

Feeling sluggish as well as tired is a common symptom of iron deficiency. When you eat leafy-green vegetables such as kale and spinach, you tend to boost your iron levels. Iron is vital in your body because it enhances the process of red blood cells production, which delivers oxygen to the body cells efficiently resulting to fighting fatigue. In addition, leafy-green vegetables enhance nitric oxide formation, which assists your body blood vessels to widen resulting to an incredible flow of blood to your entire body.

READ ALSO: Health benefits of cinnamon

10. Beetroot

Are you interested in knowing how to increase stamina by food? Well, beets have the ability to boost and improve your stamina as well as your energy levels. They also have the ability to improve your body blood flow because it contains natural nitrates as well as antioxidant content. Nitrates are very vital, as they are compounds with the ability to increase your body’s nitric oxide as well as improve your blood flow into your entire body, which will result to more oxygen to your tissues. Most athletic people are recommended to eat beets.

Beetroot contains sugar, carbs, as well as fiber that sustains your energy levels. A glass of beets that contains 136 grams will provide your body with fiber (3.8 grams) as well as natural sugars (9.2 grams).

11. Popcorn

If you need a good energizing low-calorie snack, then eat popcorns. Popcorns are rich in fiber as well as carbs making it an excellent option for a person who needs an energy-boosting snack. If you serve yourself with air-popped popcorn (100 gram), it will provide your body with cards (78 grams) as well as fiber (15 grams). This means explains why popcorns are among the highest energy foods list. For health benefits, cook your popcorns with all the wholesome ingredients; you can use ‘air-pop’ cooking method.

12. Nuts

Consider nuts as an excellent snack with the ability to boost your energy. Nuts such as cashews, almonds, and walnuts are very rich in calories, healthy fats, carbs, as well as proteins. The best part is that nuts contain omega-3 & omega-3 fatty acids as well as antioxidants in high amounts, which assists your body with antioxidant protection, inflammation, and boost your energy levels.

Furthermore, nuts contains carbs as well as fiber, which provides your body with sustained energy levels. It also contains minerals as well as vitamins such as vitamin A, Manganese, B vitamins, and iron, which increase your energy levels as well.

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Vegetables that give you energy
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13. Beans

Beans contain nutrients and they are an excellent source of energy. The fact is that all types of beans have similar nutrient profiles. They contain protein, fiber, and carbohydrates. Your body digests beans very slowly maintaining steady energy for an extended time and blood sugar levels. Beans are also rich in antioxidants, which fight inflammation as well as boost your energy levels.

Which are the most famous beans? Well black-eyed peas as well as black beans are so famous. Include them in your diet because they are excellent sources of magnesium, folic acid, and iron, which increases your body energy levels in your entire cells.

14. Strawberries

Another popular fruit that promotes energy levels is strawberries. They are rich in natural sugars, carbs, and fiber thus boosting energy levels. When you take a cup of strawberries, you provide your body with carbs (12 grams), natural sugars (7 grams), fiber (3 grams), and RDI for vitamin C (149%).

Strawberries fight inflammation; the antioxidants in them fight fatigue, and boost your body’s energy levels. Many people incorporate the sweet strawberries in salads, smoothies, or parfaits recipes.

15. Green tea

Green tea is among foods with great health benefits. It is rich in antioxidants, which assists in preventing inflammation as well as oxidative stress. Green tea is rich in caffeine, which improves energy levels. It is also rich in L-theanine compound that moderates the impact of caffeine like the jitters, and anxiety. The L-theanine compound also promotes your body’s energy levels.

A study shows that when you combine L-theanine compound with caffeine, you tend to increase mental concentration, focus, and alertness. This makes green tea to be one of the best energy giving foods that will help your body to improve energy levels for physical activities; it decreases fatigue by breaking down fats and releasing norepinephrine hormone.

16. Seeds

Chia seeds, pumpkin seeds, and flaxseeds are examples of seeds that can boost your energy levels. They contain omega-3 fatty acids, which fights fatigue as well as inflammation. Fatty acids are a good source of boosting energy because they help cells to function well.

Seeds are also rich in protein as well as fiber. That fiber is responsible for slowing down the digestion process of nutrients, which will result to a sustained as well as steady energy release.

Foods that give you energy
Best foods for energy
Highest energy foods list
Vegetables that give you energy
Energy booster foods

17. Yoghurt

If you want an excellent energy-boosting snack, then go for yoghurt. It is rich in simple sugars such as galactose and lactose. When the simple sugars are broken down, they offer the body with ready-to-use energy.

Yogurt is also rich in protein that slows down the digestion process of carbohydrates resulting to the release of natural sugars to your blood flow. Yoghurt is also rich in Vitamin B2 as well as Vitamin B12 that involves all the cellular functions.


There so many foods that can promote the energy levels into your body such as avocados, oranges, lentils, edamame, hummus, oatmeal, quinoa, and goji berries. Energy giving foods are rich in carbs, fiber, and protein, which improves your body’s energy as well as stamina. These foods also contain high amounts of antioxidants, vitamins, as well as minerals. Those in need of extra energy should consider incorporating such foods to their meals.


The information in this article is not intended or implied to be a substitute for the professional medical advice, diagnosis, or treatment. All content including text, graphics, images, and information contained on or available through this page is for general information purposes only.

READ ALSO: List of most dangerous food that makes you fat!


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