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Foods That Give You Energy


It has a mild, nutty flavor, and is chewier and more nutritious than white rice, but goes rancid more quickly because the bran and germ – which are removed to make white rice – contain fats that can spoil.

All varieties of rice are available throughout the year, supplying as much as half of the daily calories for half of the world’s population. Rich in manganese, the mineral that helps produce energy from protein and carbs, it will help you maintain high energy all day.


High in carbohydrates and loaded with beta-carotene (vitamin A) and vitamin C, these will help fight off midday fatigue. In addition to dishing out energy-stabilizing high-fiber carbs, sweet potatoes have a quarter of a day’s worth of potassium. Potassium helps keep electrolytes balanced—which allows us to stay maximally hydrated.


A spoonful of honey is nature’s equivalent of an energy drink. Low on the glycemic index, this natural sweetener acts as a time-released muscle fuel during exercise and helps replenish muscles post-workout. The healthy natural sweetener offers many nutritional benefits depending on its variety. Raw honey is the unpasteurized version of commonly used honey and only differs in its filtration, which helps extend its shelf life. A tablespoon of raw honey contains 64 calories, is fat-free, cholesterol-free, and sodium-free.


Bananas are nature’s prepacked and portable healthy snack. They’re filled with fiber, B vitamins, and potassium. Because they are composed mostly of sugars (glucose, fructose and sucrose) and fiber, bananas are a foolproof energy food. Top them with peanut or almond butter for a well-rounded snack, or slice one into your morning cereal for an extra boost that will keep you going until lunchtime.


It’s one of the healthiest foods you can eat, plus it’s going to provide you with energy that will get you through the day, or at least until your next well-balanced meal. Leafy vegetables like spinach are packed with iron that helps you feel more energetic. Eat a spinach salad for lunch and you probably won’t experience that afternoon energy slump.


Beans are a fantastic choice if you need energy not just now but over the next few hours. Both a protein and a complex carb, they’re a must for both carnivores and vegetarians. Fiber takes longer to digest and helps extend the energy boost you get from carbs for long-lasting energy.


Almonds make a great pick-me-up snack. Ounce for ounce these are some of the most nutrient-rich nuts. Packed with protein, manganese, copper and riboflavin, almonds are a handy snack to keep at your desk or in your bag.

Almonds are standouts among healthy foods, as they contain important nutrients like magnesium and B vitamins which help convert food to energy.


The right mix of protein, carbs, and healthy fats is what provides you with long-term energy, and you simply can’t pick a better protein option than salmon. Salmon owes that moniker to its omega-3 fatty acids, nutrients that have been found to improve memory and reduce depression as well as boost energy and mood. But this pink fish also contains protein and vitamin B6, niacin and riboflavin – all of which help convert the food you eat into energy.

10. EGGS

Eggs are a protein-packed way to start your morning, which makes them an especially good choice for those that are lifting weights as part of their fitness agenda. The 6 grams of protein in an egg helps maintain level blood sugar and includes the amino acid leucine, which is an important part of protein synthesis (a factor in muscle growth and recovery). Meanwhile, B vitamins assist with energy production in the body. You don’t have to drink them raw like a bodybuilder to get the high-quality protein from eggs.


It’s the B Vitamins in edamame that work the energy magic. While you may not be used to eating this soybean you should seriously consider keeping it around as a handy snack. Edamame is a young soybean that has been harvested before the beans have had a chance to harden. You can buy them shelled or in the pod, fresh or frozen.


Chia seeds are loaded with nutrients that can have important benefits for your body and brain. Protein and 5 g of fiber per tablespoon keep blood sugar stable, and a hearty helping of omega-3 fatty acids fight inflammation to keep muscles feeling fresh. Aztecs, Incans and Mayans often used the chia seed for its medicinal force and as a major source of energy.


Choose between watermelon, honeydew, and cantaloupe, or have them all together. You really can’t go wrong with this as a high-energy food choice. Melons are low in calories, with just 64 calories in a 1-cup serving of honeydew balls and fewer calories in cantaloupe, casaba or watermelon balls. Watermelon has 90% water content, which helps prevent dehydration and is a good source of energy.


The composition of milk differs widely among species. Factors such as the type of protein; the proportion of protein, fat, and sugar; the levels of various vitamins and minerals; and the size of the butterfat globules, and the strength of the curd are among those that may vary. A glass before bed could make your muscles feel better in the morning.


Oatmeal is another smart way to start your day. Its secret is its fiber. Because fiber takes so long to digest, having this healthy food for breakfast should power you through the entire morning, compared with a breakfast of white toast and jelly. Oats contain quality carbohydrates that are stored in the body as glycogen and provide fuel for our brains and muscles.


The nice thing about blueberries is that they’re delicious, they travel well, and you can pop them like candies so they’re fun to eat. Researchers say that wild berries are more potent than farmed because they’re smaller and more nutrient-dense.

Blueberries are not only popular, but also repeatedly ranked in the U.S. diet as having one of the highest antioxidant capacities among all fruits, vegetables, spices and seasonings.


Powerhouse pistachios have an irresistible buttery flavor. Protein, fiber, and heart-healthy monounsaturated fat add up to a perfectly satisfying snack that’s high in nutrients. Wonderfully delicious pistachio nuts have long been revered as the symbol of wellness and robust health since ancient times.


Hummus is a Mediterranean dip whose few simple ingredients all contribute nutrients for energy: pureed garbanzo beans, sesame-based tahini, olive oil, and lemon juice. The fiber and protein provided by the beans stabilize blood sugar, take the edge off hunger, and boost energy. Hummus is a healthy energy-boosting snack that is sure to satisfy the creamy-salty cravings.


Greek yogurt is a good alternative to regular yogurt because it has more protein, but less lactose and carbohydrates, which add calories. This means that by itself it is a more well-rounded food, providing both carbs and protein as well as digestive enzymes. This is one food that can serve as a snack all by itself and get you through a spot of low energy. Rich in magnesium, which is crucial for the release of energy, yogurt also adds a dose of calcium to your diet.

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