The Best Foods to Eat for Energy

Healthy Foods

If you have to drag yourself with the day, it’s easy to think popping a supplement or chugging an energy drink might help recharge your battery. Not so fast. All-day energy doesn’t originate from a pill or a concoction inside a can. It comes from real food, that is packed with nature’s secret stash of natural revitalizers such as complex carbs, protein, and fiber. All foods and most drinks contain calories which we are able to use as an energy source. The nutrients that provide us with energy are carbohydrates, fats, protein and alcohol.

Many of these food choices are healthy and will provide energy because according to the study they contain an excellent source of vitamins, minerals, fiber and antioxidants, while being low in calories. Try these energy boosters on the run, inside a recipe, for a snack, or in a meal.

Red Beans

Small and dark red beans are low in fat, high in protein and fiber that will leave you feeling full and energized. A good source of iron, magnesium, phosphorus, potassium, copper and thiamin red beans also contain phytonutrients.

Bananas

Since they're composed mostly of sugars (glucose, fructose and sucrose) and fiber, bananas really are a foolproof energy food. Top them with peanut or almond butter for any well-rounded snack, or slice one into your morning cereal for an extra boost that will keep you going until lunchtime.

Salmon

Salmon is low in saturated fats and cholesterol and is a good source of protein. Most importantly though salmon is definitely an excellent source of omega-3 fatty acids. Omega-3s are a type of fat which makes your blood less likely to form clots and could also protect against irregular heartbeats, decrease triglyceride levels, decrease the growth of artery-clogging plaques, lower blood pressure and prevent stroke.

Beans

Lean protein, iron, B-vitamins and amino acids make beans a clear go-to for energy, but another big benefit originates from their fiber content. Fiber slows digestion, giving your body a longer-term source of energy.

Brown Rice

Rich in manganese, the mineral that helps produce energy from protein and carbs, it can help you maintain high energy all day. A versatile ingredient, brown rice can be served like a side dish with your favorite lean proteins (together with nutrient-packed veggies!) for a powerhouse your meal.

Sweet Potato

With only 54 calories in one small sweet potato, this delicious food is fat-free and low in calories. Additionally, the deep orange-yellow color of sweet potatoes means that they're high in the antioxidant beta carotene. Energy food sources of beta carotene, that are converted to vitamin A in your body, might help slow the aging process and prevent some cancers. Sweet potatoes are also good sources of fiber, vitamins B-6, C and E, folate and potassium.

Yogurt

Having a rainbow of flavors to choose from, yogurt is really a healthy breakfast or snack option when you’re on a tight schedule. Rich in magnesium, which is crucial for that release of energy, yogurt also adds a dose of calcium to your diet. Enjoy it post-workout to help replenish your glycogen sources.

Almonds

Almonds, like many nuts, are one of the best plant sources of protein. Protein will help regulate your blood sugar and keep your energy level stable through the day. Almonds are also good for your heart simply because they contain monounsaturated fat which may help lower blood cholesterol levels. Along with protein, almonds contain fiber, riboflavin, magnesium, iron and calcium.

Apples

Fiber will help satisfy your appetite and provide you with a quick energy supply by making you are feeling full. Apples contain pectin, a soluble fiber that may lower blood cholesterol and glucose levels. Antioxidants, like vitamin C, will help protect your body's cells from damage and fresh apples are an excellent source of vitamin C. Vitamin C also helps make up the connective tissue collagen, keeps your capillaries and blood vessels healthy, and helps with the absorption of iron.

Carrots

Carrots are high in fiber, so that they are a great crunchy way to take the edge off hunger, while providing some good nutrition. They contain high amounts of Vitamin A, in the form of Beta-Carotene, which is good for that eye sight. Since they are a veggie which mixes well with most other foods, they are great to snack on through the day.

Blueberries

Blueberries have been shown to improve short-term memory and promote healthy aging. Blueberries will also be a low-calorie source of fiber and vitamin C. Just 1 cup of fresh blueberries has 84 calories, 3.6 grams of fiber and 14 mg of vitamin C.

Foods that Give You Energy

Broccoli

Broccoli is another great source of the antioxidants vitamins A and C to safeguard your cells from damage. It's also a good source of calcium, potassium, folate and fiber. Many of these will leave you with energy and a powerful immune system.

Lemon Water

It may sounds simple, but sipping water with lemon (cold or hot) may provide energy. One of the biggest forms of fatigue is dehydration, so be sure to sip up! Lemon gives an additional boost of vitamins and enzymes. Be sure to start your day having a cup of hot water with lemon.