7 Nutrient-Packed Foods That’ll Keep Your Energy Levels High
Dubela, Amritangshu Paul: Ever wake up feeling like you didn’t sleep at all? Don’t worry—you’re not alone! We’ve all been there. The best way to take care of yourself is by choosing the right foods. As much as you might want a cup of tea or coffee to get through the day, that’s not what we’re talking about here. Think of nutritious foods that keep you going even when you haven’t slept well.
Here are seven energy-boosting foods that can help you stay refreshed all day:
Bananas
Bananas are one of the best foods for a quick energy boost. According to the U.S. Department of Agriculture, bananas are packed with fiber, vitamins, potassium, and carbohydrates—everything you need to beat fatigue.
Nuts
Nuts are small but powerful. They are loaded with healthy fats, protein, and fiber, which help keep your energy steady throughout the day. Snacks like almonds, pistachios, walnuts, cashews, or Brazil nuts are great whenever you need a boost.
Oats
A warm bowl of oats is a smart way to start your day. Rich in fiber and a bit of protein, oats help regulate your blood sugar and prevent fatigue.
Lean Proteins
Lean proteins like chicken, turkey, eggs, fatty fish, tofu, and soy products help fight tiredness. They maintain muscle mass, keep you full longer, improve digestion, and prevent sudden blood sugar spikes.
Whole Grains
Whole grains like brown rice, quinoa, and oatmeal at breakfast can boost your energy levels. They are rich in fiber, promote better digestion, keep you full longer, and help avoid morning slumps.
Non-Caffeine Beverages
We all love coffee when we’re tired, but it only gives a short-term boost. A study in the journal Critical Reviews in Food Science and Nutrition found that too much caffeine can cause headaches, sleep problems, and more fatigue. Try decaffeinated coffee, unsweetened teas, or just water to stay hydrated.
Fruits and Vegetables
Fruits and vegetables are full of essential vitamins and minerals. Eating seasonal produce helps fight fatigue. The Centers for Disease Control and Prevention (CDC) recommends eating at least 400 grams of fruits and vegetables daily to keep your energy up.
Next time you feel low on energy, grab one of these foods and fuel up to stay refreshed all day.
