Health Care

11 Excellent Foods To Give You Energy


Wrong food choices can make any person feel constantly tired or sluggish. There are numerous so called ‘elixirs’ or ‘pick-me-up’ drinks and energy bars in the market which claim to boost flagging energy levels. However, these supposed miracle foods can rev up your energy levels only for a short duration of time.

You don’t necessarily have to depend on nutritional supplements or energy drinks to feel energetic. Sustained energy comes from eating nutrient packed natural foods, which contain good amounts of fiber, protein, complex carbohydrates along with essential vitamins and minerals. Some super foods which can help you to maintain energy levels throughout the day are mentioned in this article.

Excellent Foods To Give You Energy

1. Lentils

This is the perfect food choice for people suffering from low energy levels, as lentils release energy in a slow and sustained manner once they are consumed. Lentils are packed with essential amino acids, slowly digestible proteins, complex carbohydrates, besides a host of vitamins and minerals.

The slow burning complex carbohydrates in lentils can increase your metabolic rate and rev up energy levels. Furthermore, the high iron content of lentils can also help to maintain energy levels throughout the day [1].

2. Bananas

If you are feeling low or drained of all energy, you should snack on a banana. Bananas give an immediate, sustained and substantial spurt of energy. Bananas happen to be one of the few fruits which contain good amounts of both simple and complex carbohydrates. The high carbohydrate content in bananas makes it the ideal food choice to boost waning energy levels. The natural sugars present in bananas which are easily digested by the body can also increase energy levels substantially.

Bananas are also a rich source of potassium. A sudden drop in potassium levels in the body can leave you feeling tired. So, eat a banana to maintain the potassium levels of the body and to feel energetic [2].

3. Walnuts

This super food can boost energy levels like no other food can. In fact, consuming just one small fistful of nutrient dense walnuts can boost energy levels instantly [3].

Walnuts contain good amounts of magnesium. Magnesium helps to covert carbohydrates into energy. Walnuts are also rich in L-arginine, an amino acid which gets converted into glucose. To increase blood glucose levels and to replenish lost energy, eat L-arginine rich foods like walnuts regularly.

4. Oatmeal

Oatmeal is one of the best foods that can give you all day energy. Oatmeal is a rich source of energy sustaining complex carbohydrates. Complex carbohydrates release energy in a slow and steady manner.

The high insoluble fiber content of oatmeal can maintain blood glucose levels and it will leave you feeling full for a longer duration of time. Oats contains appreciable amounts of B-vitamins. Eating foods rich in B vitamins can help to convert carbohydrates into functional energy efficiently [4].

5. Eggs

Protein rich eggs are another excellent food source to improve energy levels. Eggs are often referred to as a high energy food source as they contains numerous vitamins, minerals, fatty acids and amino acids.

The high protein content of eggs can leave a person feeling fuller for a longer duration of time. Egg yolks are excellent sources of B- vitamins, which help to convert food into energy. To feel energetic through out the day, eat two eggs in the morning [5].

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6. Melons

Melons contain a host of essential vitamins and minerals which can maintain energy levels. In fact, nutritional research has shown that eating melons regularly can boost energy levels by almost twenty three percent. Melons are loaded with B-vitamins, particularly vitamin B1 and B6, which are vital to sustain energy levels. Melons also contain good amounts of potassium. A sudden dip in potassium levels can cause intense tiredness or fatigue [6].


The high levels of magnesium which fuels cellular function for all day energy, also makes melons a top food choice for boosting energy.

7. Edamame

A great ‘pick me up’ for flagging energy levels is boiled soybeans or edamame. Edamame are rich sources of B – complex vitamins. The B group vitamins play a pivotal role in breaking down the carbohydrates (from the food that is consumed) into glucose. Edamame also improves the transportation of oxygen throughout the body, which can improve energy levels.

Edamame contains appreciable amounts of the trace mineral molybdenum, which improves cellular function and aids in balancing out blood sugar levels. Stabilising blood sugar levels is vital for maintaining and boosting energy levels [7].


8. Dark Chocolate

If you want to boost your energy levels eat some delicious dark chocolate. Sudden dip in blood sugar levels can cause fatigue. Nibbling on some dark chocolate can help to improve blood sugar levels and boost energy. Furthermore, dark chocolate contains a host of antioxidants, minerals and vitamins which can leave you feeling energized.

Additionally, dark chocolate contains theophylline, theobromine and caffeine which has a stimulating effect and can give a quick burst of energy [8].

Dark Chocolate

9. Brown Rice

Switch from white rice to brown rice to boost energy levels. Brown rice is an excellent source of complex carbohydrates. Eating foods rich in complex carbohydrates can help to maintain blood sugar levels and prevent a sudden dip in energy, as the body absorbs complex carbs more slowly.

Brown rice is also a rich source of magnesium. Including magnesium rich foods into the daily diet can help to improve energy metabolism. The high satiety value of brown rice ensures that you feel full for a longer duration of time [9].

Brown Rice

10. Fresh Yogurt

For a burst of instant energy, dig into a bowl of fresh yogurt. Yogurt is an excellent source of protein. Consuming protein rich foods like fresh yogurt can increase satiety value and help to maintain energy levels for a longer period of time. The semi liquid consistency of yogurt means that it can be digested much faster. This also ensures quick release of much needed energy [10].

Yogurt contains high amounts of the specific B group of vitamins namely vitamin B2, vitamin B5 and vitamin B12. These B-vitamins help to break down carbohydrates from the foods that are consumed into glucose in a more efficient manner.

11. Ripe Pineapple

Tuck into some fresh pineapple chunks to rev up energy levels. Pineapple is a rich source of numerous vitamins, copper and fiber. Pineapple is also a rich source of fructose or fruit sugar. Consuming fructose rich fruits like ripe pineapple can help to boost energy, by increasing blood sugar levels. Pineapple is also a rich source of thiamine and magnesium. These nutrients aid in energy production by metabolizing carbohydrates faster and more efficiently [11].


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