Foods with a lot of energy

Do you feel tired or run-down during the day?Do you feel less productive on a daily basis?Maybe you need to work on your diet, and eat foods that boost your energy levels!Wait, what?Are there natural foods that can give you an instant energy boost?See, all foods give you energy.But there are some that have specific nutrients responsible for a surge in energy flow.


Eating a banana is one of the best ways to get an instant energy boost . Bananas are rich in complex carbs. They also have potassium and vitamin B6, which both elevate your energy levels. How do you eat bananas? Do you eat them on their own, or as part of a smoothie? Share your preferences with the Bestie community in the comments below.

Fatty fish.

Salmon and tuna fall under fatty fish. They’re packed with important nutrients such as protein, fatty acids and B vitamins. Just one serving of fatty fish will give your body all the omega-3 fatty acids and vitaminB12 you need in a day. Studies have shown omega-3 fatty acids can reduce fatigue, as well as help you recover from cancer. Vitamin B12 can also reduce fatigue. Research suggests it helps in producing red blood cells. Having the right levels of red blood cells and iron in your body will boost your energy.

Brown rice.

Brown rice offers more nutrition and goes through less processing than white rice. One cup of brown, weighing about 50 gms, gives you as much as 2 grams of fiber and most of the manganese your body needs in a day. Manganese helps break down carbs and proteins to produce energy. Because of the fiber in brown rice, it also has a low glycemic index.

Sweet potatoes.

This next entry is both delicious and nutritious. One cup of sweet potatoes, weighing about 100 grams, can provide your body with 25 grams of complex carbs, around 3 grams of fiber, a quarter manganese, and as much as 564% of your daily vitamin A requirement. Because sweet potatoes come with fiber and complex carbs, your body also takes a considerableamount of time to digest it. This means you will have a steady supply of energy for a longer period. Looking for answers on all the latest health and wellness news? Hit that “subscribe” button, and join our millions of followers. Stay up to date on all our great Bestie content…


When it comes to energy boosts, coffee needs no introduction. For many people, it’s the first thing they drink in the morning. This is because the caffeine in coffee goes into your bloodstream at a quick pace. This then travels to the brain and reduces your adenosine (uh-den-o-sin) activity, keeping you alert for a longer period. Coffee’s effects as a stimulant is tremendous.


Eggs are energy-rich foods that satisfy your hunger pangs, and give you a steady stream of long-lasting energy. Eggs are packed with protein. They also have leucine (loo-scene) , which has shown to work with your body in different ways to produce energy. To add to these energy producing nutrients, eggs also are a rich source of vitamin B12,which can help break down your food to produce energy.


Apples certainly keep the doctor away. But they’re also a great source of energy and fiber. One apple, weighing around 100 grams, will give you 14 grams of carbs, 10 grams of sugar and around 2 grams of fiber. Since they’re high on complex carbs and fiber, the body takes longer to digest the fruit. This provides you with a steady energy source.


Funnily enough, even water can boost yourenergy. It may not work like other energy-rich items, but it keeps you active. If your body gets dehydrated, all your bodily functions slow down and you feel tired. By drinking water consistently throughout the day, you remain active. You don’t have to wait until you’re thirsty to drink water. Keeping yourself hydrated throughout the day is key. Before we move ahead, here’s another video you might like. Watch and learn more about 7 ways to naturally boost your immune system.

Dark chocolate.

Dark chocolate has a higher concentration of cocoa than regular chocolate. This is why it can help boost your energy levels. But who is responsible for that? The answer lies with antioxidants! Antioxidants in cocoa improve the blood flow in your body. Because of the improved blood flow, your brain gets the required oxygen levels and keeps you active. The antioxidants in cocoa also help bring down your mental fatigue, and elevate your mood.

Yerba maté.

Yerba maté is made from the leaves of a South American plant. The drink is packed with caffeine and antioxidants. One 8-ounce cup has about 85 milligrams of caffeine. This is equal to a small cup of coffee. The specialty of the caffeine in yerba maté is that it increases the production of epinephrine(epp-in-eff-rin).This in turn increases your energy levels. The advantage is that it doesn’t increase your heart rate or blood pressure like otherstimulants.

Goji berries.

Goji berries have been part of Chinese medicine for a number of centuries. This is because they have many benefits. These berries come packed with all the required nutrients, such as antioxidants, vitamins and minerals. One ounce of goji berries also gives you 2 grams of fiber.


Quinoa has become popular due to its manybenefits. These quinoa seeds come packed with high protein, carbs and fiber, along with the required vitamins and minerals. The additional advantage of this superfood is its low glycemic index. This means the carbs in quinoa will be absorbed slowly by your body, providing energy for a much longer period.


Oatmeal cereal gives you energy levels that last longer than your regular sources. This is why you should have oatmeal as part of your breakfast. Oatmeal has beta glucan (glue-can), a soluble fiber. Beta glucan forms a thick gel when it’s combined with water. The gel present in the digestive system ensures your stomach doesn’t empty too quickly. It even prevents immediate absorption of glucose into your bloodstream. Oats are also rich in vitamins and minerals, which are known to delay the digestion of carbs in your body.


Yogurt comes in the form of carbs like lactose and galactose. When your body breaks down these simple sugars, they’re a ready source of energy. Yogurt also comes with protein that can slow down the digestion process. This once again ensures you have energy for a longer period.


Hummus is made with a combination of ingredients that supply energy. Chickpeas in hummus come with complex carbs and fiber. Along with that, the sesame seed paste and oil also have healthy fats which can slowdown the absorption of carbs in your body.

Leave a Comment