Foods That Can Give You More Energy
A few sliced kiwis on a table.

Foods That Can Give You More Energy

pathmedical Nutrition

When we go about our day, we tend to feel tired or rundown. We all crave some energy when we are feeling like that. Even though all foods give you energy, some foods contain nutrients that could help increase your energy levels and help you focus throughout the day.

Here is a list of foods that can help promote your energy levels throughout the day:

Bananas – Bananas are full of energy. They have complex carbs, potassium and vitamin B6, which helps boost your energy levels.1

Brown Rice – Brown rice is more nutritious than white rice because it’s less processed and has more nutritional value like fiber, vitamins and minerals. Brown rice also has a low glycemic index, which helps regular blood sugar levels.

Coffee – Everyone’s go to is coffee when they are feeling tired and rundown. Coffee is rich in caffeine, which goes into your bloodstream, into your brain and releases adenosine, which then stimulates the body and brain.2 Coffee is about two calories per cup and makes you feel alert and focused.

Eggs – Eggs are not only a great food, but they help give you the fuel you need for the day. One egg has 70 calories and 6 grams of protein. It has more nutrients per calorie than other foods. Leucine is the most abundant amino acid in eggs, which helps stimulate energy production in your body.3 Eggs are also rich in B vitamins, which help enzymes break down food for energy.4

Apples – Apples are one of the most popular fruits in the world and have great carbs and fiber. Apple provide a slow and sustained energy release.5 Research has shown that antioxidants show the digestion of carbs, so they can release energy over time.6 It’s recommended to eat apples whole to enjoy the benefits of the fiber in the skin.

Avocados – Avocados are a superfood. They are rich in healthy fats, B vitamins and fiber. These healthy fats promote optimal blood fat levels and help the absorption of nutrients, which can be stored in the body and used as energy sources.7 Avocados contain 80% of fiber in their carb content, which helps maintain energy levels.8

Beets – Beets help improve energy and stamina. Beets are packed with carbs, fiber and sugar for a steady energy boost. Beets contain nitrates, which help increase nitric oxide production and improve blood. This helps increase energy levels, especially during athletic performance.9

These are just some of the foods that can help give you more energy. Many of these foods contain other great nutrients like vitamins, minerals and antioxidants. If you are looking for a natural energy boost, try incorporating these foods into your diet.

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Sources

https://www.healthline.com/nutrition/energy-boosting-foods#The-bottom-line

https://www.webmd.com/diet/ss/slideshow-food-energy-boost

https://www.eatthis.com/foods-all-day-energy/

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/362759/nutrients
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4462044/
  3. https://pubmed.ncbi.nlm.nih.gov/26255285/
  4. https://nutritionj.biomedcentral.com/articles/10.1186/s12937-017-0298-6
  5. https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)31809-9/fulltext
  6. https://www.sciencedirect.com/science/article/pii/S0254629916341667
  7. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550
  8. https://pubmed.ncbi.nlm.nih.gov/23638933/
  9. https://www.ncbi.nlm.nih.gov/pubmed/25412154