Is lack of energy derailing your productivity as the day goes on? And you find that fatigue has become a constant companion. Yes, it is true that all foods give you energy. But 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 mega 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.
This post may contain affiliate links. See the full disclosure here
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.
Of course, it’s best not to load them with extras such an excess sugar and fat.
Sweet potatoes provide wholesome complex carbohydrates and fiber that keeps your blood sugars level even and steady providing energy for hours. Sweet potatoes are also are a good source of Manganese, which plays a part in energy metabolism as well as a good source of beta carotene.
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.
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 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 vitamin 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 the antioxidants such as vitamin 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 deloped world 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 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. 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 carbohydrate, making beets a great source of energy nutrition.
Brown rice is whole grain meaning the layer that contains all the good nutrient is intact. Brown rice is a good, no actually perfect food. It 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 the energy production. Take selenium, for example, a crucial element in the way your thyroid works, that tiny powerful driver of all the bodies 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 a 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. Lentils are a great food for energy. They are a great source of protein and fiber and therefore keeps you full longer as well as maintaining 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 process such as food 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 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 is 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, snack, and salads. And for good reason. They are packed full of nutrients such as protein, magnesium, manganese, and zinc, that 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 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.
Quinoa also 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 of 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 ones 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 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 feeling full for hours. And because oatmeal hs 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 slices 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.
Eating edamame is a simple yet effective way to get some good nutrients and energy boost. Edamame are low in calories but has loads of nutrients necessary to provide you with energy.
Edamame are 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.
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.
Avocados are a good source of good healthy fats, an 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 has been discussed.
Most of the B vitamins research shows, B vitamins play a role in the process of energy metabolism as coenzymes in energy production from foods such as carbohydrate participating in their breakdown to produce energy.
So order that side o guac, or slice one and use in your salad. Enjoy! It’s good for you.
Nuts such as cashews, almonds, walnuts, macadamia, hazelnuts are powerhouses of nutrition and are also full of fiber. They also contain good fats, are great sources of protein, all helping 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. The good fats with other antioxidants such a vitamin E and vitamins fight oxidative stress and inflammation.
Inflammation can cause long term debility and fatigue, as well as chronic illnesses. But you don’t want to overdo 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 todo list.
Tell me what are your favorite foods, you got to for energy?
And if you found this article helpful, please share.
Here is a pin for you!