27 Foods That Can Give You More Energy

Many people feel tired or run-down at some point during the day. A lack of energy could affect your daily activities and make you less productive.

The fact is that the type and quantity of food you eat play an essential role in determining your energy levels during the day.

Even though all foods give you energy, some foods contain nutrients that could help increase your energy levels and maintain your alertness and focus throughout the day.

Here is a list of foods that have been proven to help promote energy levels

1. Bananas

Bananas may be one of the best foods for energy. They are an excellent source of carbohydrates, potassium and vitamin B6, all of which can help boost energy levels in your body.

One study showed that eating a banana before a 75-km cycling trial was as efficient as a carbohydrate drink for improving the performance of endurance athletes.

2. Fatty Fish

Fatty fish like salmon and tuna are good sources of protein, fatty acids and B vitamins, making them great foods to include in your diet.

A serving of salmon or tuna provides you with the recommended daily amount of omega-3 fatty acids and vitamin B12 (3, 4).

Omega-3 fatty acids have been shown to reduce inflammation in the body, which is a common cause of fatigue.

In fact, some studies determined that taking omega-3 supplements could decrease fatigue, especially in cancer patients and those recovering from cancer.

Furthermore, vitamin B12 works together with folic acid to produce red blood cells and help iron work better in the body. Optimal levels of red blood cells and iron in the blood can reduce fatigue and increase energy.

3. Brown Rice

Brown rice is a very nutritious food. Unlike white rice, it is less processed and retains more nutritional value in the form of fiber, vitamins and minerals.

One cup (195 grams) of cooked brown rice contains 3.5 grams of fiber and provides about 88% of the RDI for manganese, a mineral that helps your enzymes break down carbohydrates and proteins to generate energy.

Additionally, thanks to its fiber content, brown rice has a low glycemic index. Therefore, it could help regulate blood sugar levels and help you maintain steady energy levels throughout the day.

 4. Sweet Potatoes

Besides being delicious, sweet potatoes are a nutritious source of energy for those looking for an extra boost.

One medium-sized sweet potato could pack up to 23 grams of carbohydrates, 3.8 grams of fiber, 28% of the RDI for manganese and a whopping 438% of the RDI for vitamin A (12).

Thanks to sweet potatoes’ fiber content and complex carbs, your body digests them at a slow pace, which provides you with a steady supply of energy .

Sweet potatoes are also a great source of manganese, which helps in the breakdown of nutrients to produce energy

5. Coffee

Coffee might be the first food you’d think to consume when you’re looking for a boost of energy.

It’s rich in caffeine. This compound can quickly pass from your bloodstream to your brain and inhibit the activity of adenosine, a neurotransmitter that quiets the central nervous system.

In consequence, the production of epinephrine increases. This hormone stimulates the body and brain.

Even though coffee only provides two calories per cup, its stimulatory effects on the body can make you feel alert and focused (16).