What are the best foods to eat for energy? Fruits that give energy boost is a healthy way to avoid eating other snacks and to do away with high-calorie junk food energy boosters. Fruits are a great way to stay energized they contain vitamins and nutrients that fuel the body with energy. Learn more about the health benefits of fruits below.
When trying to keep your energy levels high, it’s always good to eat healthy and avoid eating junk food. Eating too much junk food will lead to fatigue and health issues in the future. In this article we discuss Vegetables for energy boost with some of the healthier choices out there that can help maintain a strong body and active mind.
What Are the Best Foods to Eat for Energy?
All food provides the body with energy, but this energy can vary greatly. Some foods, such as sugars and refined carbs, give the body a quick jolt of energy. However, more often, the body needs more sustainable energy from ingredients such as fruits, grains, and legumes.
The list we give here focuses on foods and drinks that provide more stable energy throughout the day.
Fruits
The following fruits may help boost energy:
1. Bananas
Bananas may be the best quick snack for sustained energy. While bananas are a good natural source of sugar, they are also rich in fibers that help slow the digestion of that sugar. Bananas contain helpful nutrients that make the body feel full of energy.
A study in the journal PLoS OneTrusted Source notes that eating a banana before a long bicycle ride helps performance and endurance just as much as a carbohydrate drink. While most people are not cycling each day, bananas may still provide energy.
2. Avocados
Avocados are a well-rounded fruit in terms of health values and nutrients.
As a study in Critical Reviews in Food Science and NutritionTrusted Source notes, they contain nutrients, protein, and fiber that may help sustain energy levels throughout the day.
They also contain good fats that may increase energy levels, and make fat-soluble nutrients more available in the body.
3. Goji Berries
Goji berries are small, reddish berries containing many nutrients and important anti-aging and antioxidant properties, as a review in Drug Design, Development and TherapyTrusted Source notes. The specific antioxidants have many possible benefits, including giving the body more energy.
Dried goji berries make a great addition to a trail mix, and many people add a few to a water bottle to drink throughout the day.
4. Apples
Apples may be another simple snack to give the body lasting energy. Along with fiber and nutrients, a study in the journal Horticulture ResearchTrusted Source notes that apples are high in antioxidants called flavonoids, which may help fight against oxidative stress and inflammation in the body.
5. Strawberries
As a study in the Journal of Agricultural and Food ChemistryTrusted Source notes, strawberries are a good source of minerals, vitamin C, and folates. They also contain phenols, which are essential antioxidants that may help the body create energy at the cellular level.
People can add strawberries to many dishes, and a handful may also be an easy snack to add to a diet.
6. Oranges
Most people enjoy oranges for their taste, which comes from the antioxidant vitamin C. Vitamin C may help reduce oxidative stress in the body and prevent fatigue.
A study in the journal AntioxidantsTrusted Source notes that young adult male students who have higher levels of vitamin C may also have better mood and may be less likely to experience confusion, anger, or depression.
7. Dark berries
Berries, including blueberries, raspberries, and blackberries, may be a good energy boosting food when the body is craving something sweet.
Dark berries tend to be higher in natural antioxidants than lighter-colored ones, which may reduce inflammation and fatigue in the body. They also tend to have less sugar than sweeter fruits, while still satisfying a craving for a sweet taste.
Animal products
The following animal products may help boost energy:
8. Fatty fish
Fish, in general, is an excellent and light source of protein and B vitamins that may give the body sustained energy throughout the day.
Fatty cold-water fish, such as salmon, sardines, and tuna, tend to be higher in omega-3 fatty acids.
As a study in the journal NutrientsTrusted Source notes, omega-3 fatty acids may improve brain function and reduce inflammation in the body, which may be a cause of fatigue in some people.
9. Beef liver
Beef liver may be one of the best meat sources for vitamin B-12, which keeps the body feeling full of energy.
While many cuts of meat contain vitamin B-12, the difference is that beef liver has a large amount. According to the United States Department of Agriculture (USDA), a 3-ounce cut of beef flank steak contains about 1.5 micrograms (mcg)Trusted Source of vitamin B-12.
The same cut of beef liver contains 60 mcgTrusted Source of vitamin B-12, according to the USDA.
10. Yogurt
Yogurt may also be a source of energyTrusted Source. As the USDA show, natural yogurt is rich in protein, fats, and simple carbohydrates, which provide energy to the body.
Yogurt is also very easy to eat on the go, which makes it a great alternative to vending machine food.
11. Eggs
Eggs provide the body with plenty of protein and nutrients for sustainable energy. As the USDA note, one large hard-boiled egg contains about 6 grams (g)Trusted Source of protein and 5 g of fatTrusted Source, as well as vitamins and minerals to help keep the body energized and feeling full for longer than other snacks.
Vegetables
The following vegetables are good options for energy:
12. Yams and sweet potatoes
Yams and sweet potatoes are beneficial sources of carbohydrates, which provide energy. Yet sweet potatoes are also high in fiber, which may help slow the body’s absorption of these carbohydrates. This may make them a good option for sustained energy throughout the day.
13. Beets
As a study in the journal Food Science and BiotechnologyTrusted Source notes, beets may provide the body with a great source of antioxidants and nutrients that help improve blood flow and energy. People can consume beets as dried beetroot chips, cooked beets or as a bottle of beetroot juice.
Fruits That Give Energy Boost
Fruit is a fantastic energy source. Sweet and juicy, they are full of natural sugars, that are broken down quickly into glucose, which the body then uses as a quick energy source. In this article I take a look at 4 fruits that can help boost your energy levels and the best way to add them to your diet
Fruit or fruit juice, which is best?
Whole fresh fruit is much better than fruit juice. When a fruit is juiced, the sugary bit is extracted. All the fibre is left behind. This leaves you with a very sugary drink that spikes blood sugar levels faster than eating the whole fruit. Although it may be rich in certain vitamins, fruit juices lack a lot of the benefits of a whole fruit.
Many ready-made fruit drinks are not the real deal. They can contain sugary stuff that may be hidden. Watch out for terms like ‘fruit drink’ or ‘juice drink’. This will usually mean that the drink contains some fruity substance rather than pure fruit. This may mean that you are not getting the nutrients that you were hoping for. There may be sugar in there that you were hoping to avoid.
Many ‘fruit’ and soft drinks contain artificial sweeteners, like sucralos, acesulfame potassium or aspartame. Some of these have received very bad press over the years. Controversy has plagued the use of aspartame in particular. From the seventies on, numerous studies have liked it to increased health risks – brain damage, cancers and neuroendocrine disorders. Health food stores will not let this ingredient pass their threshold. Despite this, many artificial sweeteners are still legal to use. It’s up to the individual consumer to educate themselves to the potential benefits or risks. Here’s a bit more reading if you would like to know more: The truth about artificial sweetners
Even pure fruit juice consumption has been linked to weight gain. Not to mention an increased risk of diabetes. I think that this is very much to do with portion control. The NHS give the recommended serving of a pure fruit juice or smoothie as 150mls. This is a small teacup. Not a half pint glass. Not a NutriBullet mixer cup.
The NHS also say that juice and smoothies can only count as one of your five a day. Even if you have two or three portions. They want you eating whole fresh fruit and vegetables.
Best fruit to eat for energy
Here’s a breakdown of four of the best whole fruits to eat for energy and stamina:
1. Bananas
Bananas are a little powerhouses (or little powerboats). Surprisingly, they are considered berries. So are avocados, tomatoes, aubergines and peppers. Strawberries and raspberries are not, botanically speaking. They are aggregate fruits. Strange but true.
Bananas are rich in sugars and starches that release their energy slowly. They have a low to moderate GI rating for this reason. They are considered ideal for athletes who are doing prolonged and intensive activity. Try using them before and during a long cycle or endurance activity. Bananas are cheap and accessible. When I am on the road, they are often the only healthy thing that I can find in roadside garages and faraway places.
The other attributes of bananas are the many nutrients they contain.
- Potassium helps regulate muscle contractions. This is another reason why they may benefit endurance sports. Potassium is also an electrolyte. It helps the body regulate fluid balance and hydration. A potassium-rich diet will benefit blood pressure and the heart too.
- Vitamin B6, along with the other B Vitamins, is essential if we want to turn our food into energy. Low levels have been linked to irritability and PMT.
- Antioxidants help keep all the cells in our body in good working order. They help with the repair and regeneration. We wouldn’t feel very energetic if this didn’t happen.
- Inulin is a type of prebiotic that nourishes the good bacteria in our gut. This type of soluble fibre has been linked to enhanced satiety. This is a pleasant feeling of fullness that stops you over-eating.
2. Avocados
Avocados are another fruit that benefit energy. Smooth, creamy and filling. Avocados are nutrient dense and delicious. I absolutely love them in burritos. Have a look at this recipe – Mexican Avocado & Bean Burrito
- Fibre-rich and low in sugar, avocados contain prebiotics like FOS.
- Monounsaturated fats and oleic acid are what make avocados good as an energy source. These beneficial fats are known to reduce inflammation and protect against heart disease.
- Vitamin E is a powerful antioxidant and has known anti-ageing properties.
- Vitamin C is an antioxidant as well. Low levels can cause fatigue and our bodies can’t store it/ so we need a daily supply. Vitamin C has been linked to reduced anxiety and better sleep. Without Vitamin C, we can’t absorb iron from plant sources.
- Potassium – as for bananas
- Magnesium is vital for the production of energy at cellular level. Without it we wouldn’t be able to use our food for energy. It helps our muscles to contract and relax.
- B Vitamins: folate, vitamin B6, niacin, pantothenic acid and riboflavin. These help us to release energy from food. They also help with the production of many chemicals that regulate mood.
- Vitamin K is involved in energy production and a myriad of other functions: bone formation, blood clotting and heart health.
3. Goji berries
Goji berries were super fashionable a few years ago. Traditionally used in Chinese medicine as a kidney and liver tonic. Like anything touted as a superfood, there were all sorts of claims made. There are studies to show that they do have a favourable effect on glucose control. That is very good news for anyone who wants to avoid energy spikes and the subsequent crashes. Goji berry muesli would be an excellent alternative to coffee and a croissant. Goji berries will work as a stable source of energy and keep you going for longer. They are very rich in a number of nutrients, especially antioxidants.
- Vitamin C
- The carotenoid zeaxanthin is in the red pigment of the goji berry. It’s been found to help prevent macular degeneration of the eyes.
- Selenium is really important for a healthy thyroid gland. The thyroid gland controls the metabolism.
- Vitamin A is an antioxidant. We need it for the lungs and heart to work properly.
- Minerals: copper, iron and zinc – all of these are important for energy production.
My Self-Care Tip: One way to boost your Vitamin C naturally
Vitamin C is a water soluble nutrient and because of this, the body doesn’t store it. We need a constant supply and can fall short in times of stress, or when we are run down. Watch my self-care video tip below for my top tip on how to boost your vitamin C naturally:
4. Apples
Apples are another fruit that are so easy to get anywhere. Unlike many of the fruits mentioned, it grows in this part of the world, which is a huge bonus. Locally-grown fruit are often much fresher and are more nutritious. They haven’t spent ages being shipped around the world, locked up in cold storage. One study found that an apple a day led to a 28% reduced risk of diabetes. There are also studies showing that it may help with heart health as well as cholesterol.
- Fibre-rich, apples are quite high in fruit sugar. An apple can contain between 10 and 19 g of sugar. Because of the fibre, apples release their sugars more gradually than a juice. They are ideal to reach for if you have an energy slump between meals.
- Vitamin C and flavonoids contribute to apples’ antioxidant action. Both quercetin and pectin can help to reduce inflammation too. That’s an added extra if you are feeling a bit stiff and achy.
These are only a few of the fruit and vegetables that can transform your energy levels. Increasing the amount you eat every day has all sorts of proven benefits.
5. Watermelon
Need a fruit that keeps you energized and well hydrated? Watermelon has you covered!
This juicy melon contains a 92% water content, but also contains vitamins B, C, A, and energy-boosting minerals like potassium.
6. Dates
Dates are an popular sugar-replacement in baked goods, but they can also be a sugary addition to your morning smoothie!
These fruits have an amazing nutrient profile to benefit your body and energy levels.
Vegetables for Energy Boost
When it comes to getting that midday energy boost, energy bars and drinks aren’t always ideal. A better alternative is snacking on whole foods that give you energy without the calories and caffeine.
Sugary snacks may cause unwanted side effects such as irritability, anxiety and withdrawal fatigue, whereas healthy fruits and many types of vegetables provide not only energy but nutrition that your body needs to stay healthy.
Bananas for Energy
Bananas are one of the best fruits that give you energy. They are relatively low in calories, but they are rich in antioxidants, healthy carbohydrates, potassium and vitamin B6, all of which help boost energy levels in the body. Bananas happen to be low in fiber and are easily digestible, which means their sugar enters your body quickly for a rapid energy boost. Because bananas tend to break down quickly by themselves, their energy benefits might dwindle faster if you don’t include them with a protein or healthy fat. Dip your banana in peanut butter for a well-rounded, extended energy boost.
Spinach as a Source of Iron
Not getting enough iron from foods might cause a condition called anemia, which means your body tissues aren’t receiving as much oxygen as they should be getting. The end result: constant fatigue. Of all the types of vegetables, spinach is one of the richest sources of iron, containing about 3.2 grams, when a half cup of it is boiled and drained, according to the Office of Dietary Supplements. This makes up approximately 20 percent of your daily iron needs. You will easily meet your iron needs if you have 1 cup of boiled spinach a day and add in other iron-rich foods such as oysters, clams, lentils and pumpkin seeds.
Citrus Fruits for Vitamin C
Citrus fruits, such as oranges and grapefruits, are fruits that gives you energy and offer some major other benefits. Vitamin C in citrus fruits plays a role in helping your body form amino acids, which are precursors to chemicals that regulate your energy levels. One of the first major signs of a vitamin C deficiency is fatigue, according to Merck Manuals. Also, including a vitamin C-rich fruit with your spinach or other iron-rich food will enhance your body’s ability to absorb the iron, according to Health Services at Columbia University. For instance, you could eat a warm spinach salad topped with sunflower seeds and fresh wedges of oranges to get a full iron boost out of your meal. Other sources of vitamin C include kiwi, strawberries and bell peppers.
Sweet Potatoes for Complex Carbs
Complex carbohydrates are made up of long sugar molecule chains that generally break down slowly in your body, according to the Franklin Institute. Starchy vegetables such as sweet potatoes are considered complex carbohydrates, and they not only provide you with long-lasting energy, but also help keep you energized and reduce feelings of hunger in between meals. They also happen to be chock-full of other important energy nutrients such as vitamin C. If you’re planning to put in a long workout, baking a sweet potato and topping it with some no-sugar-added applesauce is a sweet way to build up energy stores.
Health Benefits of Fruits
1. Fruits and vegetables are a great source of vitamins and minerals.
You won’t find a better nutritional source than fruits and veggies, which are packed with vitamins A, C and E, as well as magnesium, zinc, phosphorous and folic acid. For potassium, one of the most important minerals for your health, eat plenty of avocados, sweet potatoes, bananas, prunes and even tomato paste puree.
2. You get to enjoy a variety of flavors and textures.
With all their unique and interesting flavors, plant-based foods let you get creative in the kitchen. You can try strong flavors like onions, olives and peppers, or milder options such as mushrooms and corn. For sweet flavors, fruits like pineapple, grapes or plums are great, while lemons and grapefruits are more sour.
3. Lots and lots of fiber.
Most fruits and vegetables have plenty of fiber to fill you up and boost gut health, but some have more than others. Fiber-rich vegetables include artichokes, green peas, broccoli and cauliflower. High-fiber fruits include raspberries, pears, apples and pumpkin.
4. They’re low-calorie and low-fat.
On average, fruits and especially vegetables are very low in calories and fat, which means you can eat more to keep you feeling full without worrying about extra calories or fat. You can save more than 200 calories by eating half a cup of grapes versus a fourth of a cup of M&Ms. That said, there are exceptions, such as avocados, olives and coconuts.
5. Protect against cancer and other diseases.
Many vegetables and fruits contain phytochemicals, which are biologically active substances that can help protect against some diseases. That means you can lower your risk of type 2 diabetes, stroke, heart disease, high blood pressure and cancer by adding them into your diet. Specifically cruciferous veggies, such as broccoli, cabbage, collards and watercress, have been linked to reducing cancer risks.
6. Fruits and vegetables help you maintain good health.
Because they’re low in saturated fat, salt and sugar, fruits and vegetables are part of a well-balanced diet that can help you lose weight or prevent weight gain. Plus, they can help you decrease inflammation, and lower cholesterol levels and blood pressure.