Updated: 12/29/23
Feeling tired all the time is no fun and it can seriously impact your quality of life. We’ve all had those days where it felt like we were moving through mud just to get basic tasks done. I used to struggle with low energy levels regularly until I realized it was something I had control over – my diet. What we put into our bodies has a huge effect on how we feel and function. I started paying closer attention to the nutrients my body was getting from the foods I was eating each day. Quality protein, healthy fats, complex carbs, vitamins and minerals – these are all important for sustaining our energy levels naturally throughout the day. With some simple swaps, your diet can become an energy booster instead of an energy drainer.
What are the best foods for energy? We all know that food is what fuels our bodies. But how our bodies function also depends on what kind of food we use to fuel them. For example, if you’re feeling sluggish and tired not just in the mornings but throughout the day, sometimes it’s instinctual to reach for a cold soda or another cup of coffee. But we have a better solution you may want to try food, the very thing our bodies need for fuel in the first place. Go figure!
The Best Foods for Energy to Fuel Your Body Naturally
Quinoa
This gluten-free grain is a nutritional powerhouse, with protein, fiber, vitamins, and minerals. It’s also a complex carbohydrate, which means it releases energy slowly over time, providing sustained fuel for your body. Swap out your morning oatmeal for a quinoa bowl with nuts and berries for a breakfast that will keep you energized until lunch.
Leafy Greens
Dark, leafy greens like spinach, kale, and collard greens are loaded with iron, a mineral that plays a key role in energy production. Iron helps deliver oxygen to your cells, which helps them produce energy. These greens are also full of vitamins and antioxidants that help fight fatigue and keep your body running smoothly. Add them to your smoothies or incorporate them into salads for a flavorful energy boost.
Chia Seeds
These little seeds pack a big punch when it comes to energy. They are rich in omega-3 fatty acids, fiber, and protein, which help stabilize blood sugar levels and prevent energy crashes. Chia seeds are also a good source of magnesium, a mineral that plays a crucial role in energy metabolism and muscle function. Sprinkle them on your yogurt or add them to your smoothies for a tasty energy boost.
Blueberries
These tiny berries are bursting with antioxidants that can help combat oxidative stress, a major contributor to fatigue. They also contain natural sugars and fiber, which provide a steady stream of energy without the crash that comes from refined sugars. Add them to your morning oatmeal or yogurt for a delicious energy boost.
Almonds
These nuts are a great source of healthy fats, protein, and fiber, which help keep you full and energized. They also contain magnesium, zinc, and B vitamins, all of which play important roles in energy production and metabolism. Snack on a handful of almonds between meals for a quick energy boost.
Lean Protein
Protein is essential for muscle growth and repair, and it’s a great source of energy. Chicken, turkey, and fish are excellent sources of lean protein. Eggs are another great source of protein, vitamins, and minerals that can help you feel full and energized. You can also opt for plant-based proteins such as chickpeas, lentils, and quinoa to keep your energy levels up.
Bananas
Bananas are an excellent source of complex carbohydrates, fiber, and antioxidants that can provide a great dose of energy. They also contain potassium that helps regulate your blood pressure and fluids in your body. As such, bananas are perfect for people who are engaging in sports or other forms of exercise.
Sweet Potatoes
Sweet potatoes are a great source of complex carbohydrates, which break down more slowly in the body and provide long-term energy. They’re also loaded with vitamins and minerals like beta-carotene, vitamin C, and potassium, which support both physical and mental energy levels. Roast them in the oven for a tasty side dish or mash them up for a creamy and filling alternative to mashed potatoes.
Whole Grains
Whole grains are an excellent source of energy-providing carbohydrates. Unlike their processed counterparts, whole grains contain more fiber, which slows down the release of sugar into the bloodstream, providing sustained energy over a longer period. Brown rice, oatmeal, quinoa, and whole-wheat pasta are some examples of whole grains that can help keep your energy levels stable throughout the day.
Fatty Fish
Fatty fish like salmon, tuna, and mackerel are excellent sources of omega-3 fatty acids. They play a crucial role in energy production in the body. These healthy fats help reduce inflammation and promote the efficient use of oxygen by muscles, improving cardiovascular health and providing a boost of sustainable energy. Try incorporating fatty fish into your diet at least twice a week to reap the benefits.
Oatmeal
Oatmeal is a versatile and filling breakfast option that is rich in fiber, protein, and complex carbohydrates. This makes it a perfect food for sustained energy. Eating oatmeal for breakfast can help you avoid mid-morning energy crashes and keep you feeling full and focused throughout the morning. You can add a spoonful of nut butter, fruit, or honey for a tasty and energy-packed meal.
Next time you feel the energy draining from your body, put down the coffee and reach for a healthy, energy-boosting snack instead. There are a wide variety of options for the best foods for energy. If any of these don’t quite work for you, there are plenty more to choose from. Ask your doctor about the best options for your health and your needs.
The Bottom Line
Eating a balanced diet that includes the best foods for sustainable energy is crucial for maintaining long-lasting energy throughout the day. Incorporating whole grains, fatty fish, nuts and seeds, leafy greens, and oatmeal into your diet can help you maintain steady blood sugar levels, reduce inflammation, and promote the efficient use of oxygen by muscles, all leading to sustained energy levels. So next time you’re feeling low on energy, ditch the sugary snacks. Try incorporating some of these superfoods into your diet and feel energized all day long.
These statements have not been evaluated by the Food and Drug Administration. These products and statements are not intended to diagnose, treat, cure or prevent any disease.
