High energy foods to boost your energy all day long
Is lack of energy derailing your productivity as the day goes on? Do you find that fatigue has become a constant companion? If you answered yes to any of these questions, you need to start eating these 19 high-energy foods to keep your energy high all day long.
Not all foods give you the right kind of energy. Some give you a spike of energy that uplifts you for an hour or less and then you find yourself crashing and reaching for more.
This cycle of eating simple sugar foods, for example, ends up causing you fatigue and excess weight gain.
So if find that as the day wears on you have no energy and you need a nap right there on your desk at noon, you need to start eating more of these 19 high-energy foods that will boost your energy all day long.
Eat these high-energy foods that will have you ready to go each day, and you will be UNSTOPPABLE! You will have all the energy to keep going all day long.
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The 19 high-energy foods that will boost your energy all day long.
You can fight fatigue and win, by simply eating these foods and making them part of meals daily.
Sweet potatoes are really a sweet treat that also is good for you. Sweet potatoes contain mega energy-boosting nutrients, and have great satiety as well, so you don’t feel hungry two minutes later after eating. If you need energy that lasts, eat a sweet potato.
Of course, it’s best not to load them with extras such as excess sugar and fat.
Sweet potatoes provide wholesome complex carbohydrates and fiber that keep your blood sugars level even and steady providing energy for hours.
And sweet potatoes are also a good source of manganese, and magnesium, minerals that play a part in energy metabolism .
So keep sweet potatoes in mind when you are thinking of meals to prepare that provide high and sustained energy.
When you need a quick pick me up for a snack, a banana is great. It will give you quick energy but also keep you energy up for longer.
You see, bananas are an excellent source of complex carbohydrates, potassium, and vitamin B6 and B 9, all nutrients that boost energy. These nutrients contribute to greater energy production and elevated levels of dopamine, improving mood and a sense of well-being (source).
Bananas also contain pectin which has a natural detoxifying effect.
The sugar in bananas gives you a pick me up right away. But the fiber in bananas slows the absorbs so you don’t crash.
Bananas are a good source of tryptophan, which is turned into serotonin improving your mood. And a good mood does contribute to you feeling more pep in your step. So when your energy starts to slump grab a banana for a hearty snack that will also boost your energy.
Even better, be proactive and eat a banana as part of your breakfast to avoid the midday slump. A banana smoothie is an easy-to-make breakfast that will fill you up and provide high energy for hours.
Eggs are a perfect food, packed with energy-producing nutrients. Go on and opt for a boiled egg for breakfast. One egg has only 70 cal and provides 6 grams of proteins, is packed with other nutrients as well.
Eggs are the number one breakfast food for good reason. Eggs are are a great source of protein, contain B vitamins that are crucial in several energy synthesis pathways.
An egg is a perfect food just as nature intended. If you have an egg for breakfast you have energy that is released slowly keeping you feeling full longer and energetic without crashing in a few hours.
Studies have found that the protein leucine in eggs is crucial for protein synthesis in skeletal muscles and adipose tissue, as well as glucose uptake in cells.
This means that more glucose is used for energy instead of slugging around in the blood causing health problems.
Green Leafy Vegetables
One of the wonderful things about leafy greens is the variety.
There are so many including kale, spinach, collards, rocket, turnip greens and many more, yes, even the healing mighty nettle greens.
And they contain so many wonderful nutrients that fight for your health while providing energy to help you power through your day.
They are chockful of vitamins such as vitamins K, A, C, and E, even B vitamins including the very important folic acid. Folic acid deficiency has been implicated in some cases of depression. Of course one doesn’t feel at all energetic when they have depression.
Additionally, B vitamins act as coenzymes in the energy production process.
While antioxidants such as vitamins A, C, and E prevent inflammation and oxidative stress keeping your cells and body functioning properly, preventing pain due to inflammation, all important in keeping one feeling shipshape every day.
The leafy green is an excellent source of minerals such as magnesium, calcium, potassium, and Iron. Iron is necessary for the formation of red blood cells and preventing anemia.
Magnesium is indeed a mighty mineral. You can read more about the amazing magnesium in this book, and also in this post about chronic illnesses and magnesium as well as more foods that prevent deficiency.
But suffice it to say that magnesium takes part in over 300 metabolic and physiologic processes in the body, and is a cofactor in hundreds of enzymes, nucleic acid, and protein synthesis, and important in cell signaling process ( per an article in the Micronutrient center of Linus Pauling Institute at University of Oregon).
This underscores just how important magnesium is. And one of those physiologic processes is energy production. And so, with insufficient magnesium levels, your energy production is suboptimal.
What is so sad though is that about half of the US population is deficient in Magnesium (sources). This is likely true of many other developed worlds where too much-processed food is easily available and part of mainstream culture. We need to go back to ancient times.
Calcium is not only necessary for keeping your bones strong so you can move around without breaking them, but is crucial in the smooth movement of your muscles too.
Potassium keeps your heart beating correctly. Do you see how all these elements work together to keep you feeling energetic? Yes, Popeye was right. Eat that spinach!
You can learn much more about how magnesium can help you and your health, by reading The Magnesium Miracle.
Beautiful in salads, beets are really good for you and are a great source of energy. They contain antioxidants and support a healthy heart and circulation, allowing for better blood flow and better oxygenation and nutrient delivery to the cells, giving you more energy.
Beets also provide glucose for the cell’s energy, as well as fiber, and carbohydrates, making beets a great source of energy nutrition.
You can put beets in a salad and get that pop of color or even toss them in a smoothie. It is such an easy and delicious way to boost your energy naturally.
Brown rice is whole grain meaning the layer that contains all the good nutrients is intact. Brown rice is a good, no actually perfect food. It is low-calorie food a cup providing only 216 cal. and has fiber, is gluten-free.
A good source of iron, B vitamins including folate. Brown rice is a good source of nutrients such as selenium and manganese, calcium, protein, and a great source of protein containing 24g of protein per cup (Source).
These nutrients are all involved directly or indirectly in energy production. Take selenium, for example, a crucial element in the way your thyroid works, that tiny powerful driver of all the body’s metabolic processes.
The protein fiber and whole complex carbs in brown are required for energy, while the B vitamins facilitate this process.
The complex carbs and fiber provider sustained energy longer without the spikes as in simple sugars. So you go long feeling full and full of energy.
Chia seeds are a great source of protein, fiber, and good fats. This combo keeps you fueled up and energic longer, and keeps your blood sugars level and you feeling great. Include chia seeds in your breakfast smoothie or bowl of good cereal.
I love lentils. And lentils are so simple to prepare and are packed with energy-giving nutrients. Lentils are a great source of protein and fiber and therefore keep you full longer as well as maintain your blood sugar at even keel so you can avoid an energy slump.
Lentils are also an excellent source of minerals such as manganese, iron and phosphorous and potassium, zinc and copper, and selenium. Lentils also provide folate and, riboflavin, thiamin as well as vitamin B 6.
The minerals such as magnesium and manganese and the B vitamins contribute to energy synthesis, providing needed energy for hours.
And the fiber in lentils keeps you full and helps with elimination. And the lesser the toxins the better and energetic your feel.
Granted water is not food, but we all know it is essential for life. All the processes in the cells occur in a fluid medium. Think about your blood. It is mostly water.
Dehydration causes metabolic processes such as food to break down for energy to slow to a halt. And think about all the waste that needs to be taken out of the body.
One of the first things to occur when you are dehydrated is feeling exhausted, and dizzy, and eventually can progress to confusion.
Water is necessary for the elimination of toxins. One uncomfortable thing that happens when you don’t drink enough water is constipation.
Some of the medications for constipation, such as Miralax work by bringing water to the colon so stool can be flushed out.
To make this easy for yourself. drink water and eat veggies and fruits to up your water intake. And of course, fiber to make things move.
Fewer toxins and you feel better, happier, energetic.
You cant clean your body without water and so are the workings of your inner self.
Toxins build up can make you feel more tired. The break down of all the food into energy requires water, as well.
When you are dehydrated, you feel sluggish and your mind slows down too. Yes, you don’t feel energetic when you are dehydrated.
These little seeds are so nutritious. They are a great addition to smoothies, snacks, and salads. And for good reason. They are packed full of nutrients such as protein, magnesium, manganese, and zinc, which are essential for many processes contributing to more energy.
They are also a great source of fiber, healthy carbs, and omega 3 fatty acids. Grab a handful for an afternoon pick me up and you will abate the afternoon crash.
Quinoa is a great source of energy. Quinoa is a small but mighty grain, one that contains all of the 21 amino acids. A complete protein. It is a great grain to include in your diet as it is also gluten-free making it easy on the digestive system.
Also, quinoa contains magnesium an important mineral essential for many metabolic processes in the body including energy production.
Quinoa also contains folate, a B vitamin also that impacts both physical and mental energy. Folate is required for cell synthesis including red blood cells, and without sufficient folate, anemia can result.
And you know that anemia leaves one feeling tired and even dizzy all the time.
So include this amazing grain in your diet and you will increase your energy level.
Salmon is a powerhouse of nutrients including omega3 oils that have been proven by research to contribute to many healthy bodily processes.
Salmon also provides vitamin D, a nutrient that many are deficient in our modern world. Vitamin D deficiency can contribute to lethargy as well as many chronic health problems.
Salmon is also a good source of vitamin B12. Vitamin B 12 is necessary for the production of red blood cells, and a deficiency can lead to anemia, and as stated above leaves one with a sluggish body, shortness of breath, dizziness and more.
Grab some garbanzo beans, or chick peas-all the same thing. They are a great way to increase your energy naturally. Garbanzo beans are a good source of protein and vitamin B 9(folate).
They also are a good source of fiber. And you know fiber is essential for energy because it allows for energy to be released slowly into the bloodstream and prevents sugar crashes.
What I love about garbanzo beans is that they are versatile too. You can add them to your salad, you can have them as a dip. Grab some hummus and use it as a dip for crunchy veggies such as carrots.
If you want to have great focus and concentration, which requires energy, drink some green tea. Drinking green tea boosts your focus thanks due to the caffeine and L theanine in green tea.
Green tea does not contain as much caffeine as coffee, and that helps you keep focus without the jitters and crash late on.
So reach for an energizing cup of green tea over the afternoon coffee. The L theanine also calms the caffeine effect so you don’t end up wide awake later in the night.
Green tea provides that good buzz of energy but no jitters.
Oatmeal is a complex carbohydrate and is a great source of energy. Best breakfast if you really want to keep focus and feel full for hours.
And because oatmeal has complex carbs and fiber, oatmeal provides energy evenly for hours. That way you have the energy for a good chunk of your day before it is time for a snack.
Make sure not to load your oatmeal with sugar. Add instead some berries, and nuts, and or seeds such as chia. That kicks it up a notch and you get the added benefit of vitamins and minerals from fruits and nuts, upping your B vitamins, iron, and magnesium as well.
And all of these additives contribute to energy metabolism.
Steel-cut oats are way better than that quick-cooking oats. These oats are passed through steel blades which slice the oats into easy-to-cook slivers.
You still get the whole grain. The oat then is able to keep more of the fiber and protein necessary to keep you feeling full and fueled.
If you want to have energy that lasts for hours, have a bowl of good old oatmeal.
An oatmeal breakfast is a good way to ensure you have energy all day long.
Eating edamame is a simple yet effective way to get some good nutrients and energy boost. Edamame is low in calories but has loads of nutrients necessary to provide you with energy.
Edamame is rich in folic acid and iron, both required in the production of red blood cells providing enough oxygen for the cells. They also contain manganese, protein, and fiber, allowing for slow absorption of nutrients and preventing energy crashes.
And they are easy to prepare. Steam them and sprinkle of salt, and enjoy as a snack. Having optimal folic and iron levels prevents anemia and excess fatigue.
Beans are delicious, and a great source of energy. Beans contain complex carbohydrates, protein, and fiber. They also contain magnesium, a powerful mineral that is used in many metabolic body processes including energy production. ( I know, can I say this enough)?
Beans also provide folic acid and are a good source of iron, both needed for healthy red blood cells.
While beans get a bad name for gas issues, you can avoid that by soaking them before cooking and rinsing that water. Enjoy beans often to keep your energy on the up and up. The health benefits of beans are many but boosting energy is a good place to start.
Avocados are a good source of good healthy fats, and so a good source of energy. Avocados also provide ample fiber and B vitamins. B vitamins are essential for metabolic processes in which energy is synthesized in the body as we have seen.
Most of the B vitamins research shows play a role in the process of energy metabolism as coenzymes are needed in energy production.
B vitamins help to break down carbohydrates to produce energy. So order that side of guac, or slice an avocado for your salad. Enjoy! It will boost your energy for hours to come.
Nuts such as cashews, almonds, walnuts, macadamia, hazelnuts are powerhouses of nutrition and energy. And they are also full of fiber and contain good fats, and protein. All these nutrients help to sustain your physical and mental energy longer.
Nuts are also good sources of magnesium, folate, and copper that work to keep the metabolic processes moving along well, including energy production.
You only need a handful of these as they are high in fat. Good fats with other antioxidants such a vitamin E and vitamins fight oxidative stress and inflammation. Now you may wonder, what does inflammation have to do with energy. Turns out, a lot.
Inflammation can cause long-term debility and fatigue, as well as chronic illnesses. And of course, if you are sick you have no energy.
So, reduce inflammation and chronic illnesses by eating a handful of nuts daily. This will fight inflammation and give you lots of energy as well.
But you don’t want to overdo it even with a good thing. So eat only a handful of this a day.
Also, Read Related Posts
- How to stay energetic throughout the day
- 16 Habits That Accelerate the Aging Process
- Many people are deficient in magnesium, are you?
So there you go. Go get them! Get fueled and power through that to-do list with the best superfoods for high energy all day long.
Tell me what are your favorite foods for energy?
And if you found this article helpful, please share.
Here is a pin for you!
I had no idea what all of these did for my body!
Good to know I’m eating most of these foods regularly..except edamame, pumpkin seeds, and lentils.
Adriana! That is so good to hear! I bet you have lots of energy every day!
Hi Maria!. Good, now you know, and you can eat more of them knowing you are giving yourself health and more energy every day.
This is so handy, thank you! I have arthritis which means I also suffer with chronic fatigue and I’ve realised that I need to try really hard to eat healthy, energy rich foods to try and give me a boost. Happy to see a lot of what I’m eating is on this list, but there are a few I could definitely add!
Hi Annie! I am so glad, really that you found this post. I wrote this for someone just like you, someone needing help to ease the pain of chronic illness that may cause fatigue. Eating these whole nutritious foods will give you so much more energy for your day. So glad you found value in it.
Great post! Now I can eat more of them knowing I’m giving myself health and more energy every day. Thanks for sharing ♥️ ♥️ By any chance, are you interested in doing collabs? xx
Hi Tiffany! Great to hear that you are eating healthy. Glad to hear you liked this post. And yes, I would love to do a collab. Email me at Thrivingwithjanie@gmail.com, and let me know what yu have in mind.
The amount of research you put into this is incredible. SO INFORMATIVE! I love it.
I love this! Great explanations for each food recommended. Thanks for the inspiration!
Ceci, you are so welcome! Glad you feel inspired to eat for more energy.
Marley, thank you! I love for everyone to know more and so get inspired to eat better.
Thanks for sharing this detailed post it is so helpful. I really need to make some changes and add make sure I am having some of these foods everyday.
Hey Jade! You are so welcome! And I am so glad that you feel inspired to add more healthy foods to your diet.
Nice list Adriana. I’d add berries there
Thank you! Berries are great for health and energy. Good going, Craige!
It looks like I need to rethink on my diet. Thank you so much for your efforts
Hi Sarath! You are so welcome! glad you learned the best foods to eat for great energy.
Hi Sarah! It can be daunting to change the way we have always eaten, but research is clear, the SAD diet is bad for health, and it saps energy, causing inflammation, fatigue and much more. These 19 high energy foods can change all that.
Great article 🙂
Thanks so much for reading!
Thank you, Maja! So happy you like this article.