Fruits That Give Energy


Fruits That Give Energy are several kinds of fruits, alone or combined that can be eaten to give instant energy.  Fruits contain nutrients and vitamins that are beneficial to human health.  A lot of research has been conducted in this field, regarding fruits and their benefits.  Amongst all fruits, the following are some of those most effective in giving energy.

Best fruits: Top fruits for energy

By the end of the day we are drained out and exhausted. It may be the heavy lunch that’s making you drowsy and lethargic or the fact that you have burned out your energy reserves.!
So how would you bounce back – would you choose oily street food or healthy fruits? We list out 7 fruits that are guaranteed to spring life back into your cells. We give you – the best fruits for energy.

Every trainer will encourage you to eat bananas to boost your energy levels before a workout. Bananas are a good source of carbohydrates, and are at the top of the list for fruits that spike your energy levels.
This fruit is refreshing and contains vitamin C that adds zing to your life. The water content in a watermelon is like an oasis in a desert.

Apples are a great source of slow-release energy, plus they contain vitamin C and B and potassium to give you the much needed boost.

An orange is a ‘power house’ for energy and vitamin C. Besides, oranges contain phosphorus, minerals and fibers for healthy functioning of your body.


Papaya is a very diverse fruit that supplements different aspects of health. This fruitful fruit improves immunity, builds energy and has anti-inflammatory benefits.


Mango is the king of fruits and is filled with vitamin B and C, calcium, potassium, zinc, folate and proteins.


Avocados receive a lot of flack for being high on fat content. However, these are a great source of good fats. Not a popular fruit in India, avacado is a fruit you can count on for boosting your energy.

10 Fruits for an Extra Energy Boost in Your Morning Smoothie

The key to a natural energy boost is picking the right nutrients. You should prioritise natural sugars, complex carbs, fiber, and antioxidant vitamins – like vitamin C – to fight fatigue. And what’s a perfect food that contains most/all of these nutrients – fruit!

You can add fresh fruit into your daily routine in many ways, but a smoothie is a great, on-the-go option to pack energising fruit into your morning. 

Try these ten fruits in your smoothie to help beat morning fatigue with a boost of steady energy. 

1. Banana

Bananas are high in natural, complex sugars and rich in fiber. Fiber slows down digestion of the sugar, making bananas a great source of steady energy.  

They’re also a great source of energy boosting micronutrients like potassium and vitamin B6. 

2. Goji Berries

Goji is a centuries old remedy, used in Chinese medicine due to its many health benefits. These berries are packed with fiber, antioxidants, vitamins, and minerals that benefits the body. They also have plenty of natural sugars for a steady release of energy.

3. Avocados

Avocados are considered a superfood and are another great energy-booster for your morning smoothie!

These unconventional fruits are filled with good, unsaturated fatty acids that increase nutrient absorption in the body and improves mental clarity.

4. Oranges

Oranges are famous for high amounts of vitamin C. They are also filled with many antioxidants, which reduce oxidative stress and general fatigue. 

Many other citrus fruits can provide the same benefits, including – grapefruit, tangelos, lemons, limes, etc.

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.

7. Black Sapote

Black sapote – also known as the ‘chocolate pudding fruit’ – is a type of persimmon native to Central and Southern America. 

This delicious won’t only make your next smoothie extremely creamy and delicious, but it will also provide you with instant energy. 

8. Guava

Guava not only taste delicious, but can also provide energy and benefit digestive health. They contain plenty of natural sugar and lots of fiber

9. Papaya

The tropical fruit papaya can improve your energy levels with plenty of complex carbs, fiber, vitamins C and A, and potassium. It also beats morning fatigue! 

10. Strawberries

Last on the list, but not least, is strawberries. These delicious red berries contain plenty of complex carbs, sugar, and fiber to keep your energy levels steady. Strawberries can also help fight inflammation, stress, and fatigue.

Fruits That Boost Energy

Fruits contain vitamins, minerals and carbohydrates that your body needs to produce energy. The U.S. Department of Agriculture recommends that you consume 2 cups or five servings of fruits per day, and adjust your intake depending on your energy needs. To benefit from fiber content, consume whole fruits rather than fruit juice for most of your daily intake. Also note that variety is important for your body to access more nutrients. The right combination of fruits can help you boost your energy levels.

High Water Content Fruits

Water transports nutrients to different parts of your body and carries waste away. Taking in enough water protects you against dehydration, which can cause fatigue. Eating watery fruits boosts your fluid intake and helps you meet your daily requirement. Fruits with at least 85 percent water content include apple, pineapple, apricot, raspberry, orange, strawberry and peach. Melons such as watermelon and cantaloupe have more than 90 percent water content.

Carbohydrate-Rich Fruits

Carbohydrates are the body’s main source of energy. Your body stores carbohydrates in the form of sugar called glycogen, and it burns it for energy when you engage in physical activities. Eating carbohydrate-rich fruits replenishes your glycogen levels and keeps you energized. Additionally, fruits contain simple carbohydrates that your body easily breaks down into glucose to give you a quick boost of energy. Fruits rich in carbohydrates include bananas and oranges. A 1-cup serving of bananas or oranges contains 34 and 21 grams of carbohydrates, respectively.

Fruits High in Iron

Iron deficiency can cause low energy levels, fatigue and poor concentration. Your body needs iron to produce hemoglobin, a protein that transports oxygen to your body cells to produce energy. Iron-rich fruits include peaches, apricots and watermelons. Add fruits high in vitamin C such as apples, oranges, pineapple and raspberries to your diet to help your body absorb iron.

Foods That Give You Energy

If you plan it right, what you eat can help keep you healthy and energized all day long. The key is to maintain balanced blood sugar levels and to eat meals made up of low glycemic index carbohydrates combined with protein and small amounts of healthy fats. A well-balanced meal can keep you fueled for as long as four hours, so another pro tip is to eat every four hours or so, to keep a steady flow of energy. The worst foods to eat for sustained energy are high-sugar foods because they cause your blood sugar to quickly rise, triggering the release of too much insulin, which triggers a plunge in blood sugar levels, AKA a sugar crash.

Steady energy feels great. To optimize your daily energy level, try adding some of these foods into your meal plan.

  • Oatmeal. The complex carbs in oatmeal mean it’s a slow-burning source of energy. Oats also boost serotonin production which can help us manage stress and enhance learning and memory function. Caveat: sugar-packed packets of flavored instant oats are worth avoiding. Make your own instead and load them up with berries, bananas and a drizzle of maple or honey for a healthy treat of a breakfast.
  • Bananas. One of the best foods for energy, whether frozen and blended into a smoothie, sliced onto oatmeal or eaten on the go. They’re full of complex carbohydrates, vitamin B6, potassium and even a little protein. 
  • Yogurt. The carbs in yogurt are mainly in the form of simple sugars, such as lactose and galactose. When broken down, these sugars can provide ready-to-use energy. Greek yogurt is an especially good choice. Top with fresh berries and a drizzle of local honey or maple syrup.
  • Sesame seeds. Toasted sesame seeds add a little crunch and flavor to salads, soups, stir fries and more. They’re chock full of magnesium, which helps convert sugar into energy, plus they’ve got a blood-sugar-stabilizing dose of healthy fat and fiber.
  • Cinnamon. Cinnamon works to keep blood sugar levels stable, therefore it also helps to stabilize your energy levels. One teaspoon of cinnamon contains as many antioxidants as half a cup of blueberries, one of the most antioxidant-rich foods. Shake a little into your yogurt or add a dash to your coffee.
  • Water. Dehydration is a certain cause of low energy and even brain fog. Feel a slump? A nice tall glass of cool water might just do the trick. 
  • Beans. Whether you opt for pinto, Great Northern, red, black or Anasazi beans, or any of the hundreds of other varieties, they share a similar nutrient profile. They digest slowly, which stabilizes blood sugar. They also contain antioxidants, fiber, protein and carbs. Beans are great sources of folic acid, iron and magnesium, which help produce energy and deliver it to our cells.
  • Lentils are tasty little legumes, rich in carbs and fiber. Just one cup of cooked lentils contains about 15 grams of fiber and 36 grams of carbs. Lentils are energy powerhouses, upping your energy levels by replenishing your stores of iron, folate, zinc and manganese. These nutrients help break nutrients down and help with cellular energy production.
  • Hummus. Chickpeas in hummus are a good source of complex carbs and fiber, which your body can use for steady energy. The tahini (sesame seed paste) and olive oil in hummus contain healthy fats and slow the absorption of carbs, which helps us avoid blood sugar spikes. 
  • Dates are high in natural sugars, so if you need a quick burst of energy mid-day, instead of going for a second cup of coffee go for a handful of dates. Or, if you don’t like plain dates, whip up some energy balls or oatmeal bars packed with dates and cinnamon to fight the mid-day slump. Dates contain vitamins and minerals like iron, manganese, copper, potassium and magnesium, in addition to fiber and antioxidants.
  • Brown rice is a very nutritious, satisfying food. It’s less processed than white rice which allows it to hang onto more nutritional value in the form of vitamins, fiber and minerals. Just a half-cup of brown rice packs two grams of fiber and lots of your recommended daily intake of manganese, a mineral needed for enzymes to break down carbs and proteins, turning them into energy. It’s also low on the glycemic index, meaning it could help regulate blood sugar levels and promote steady energy levels throughout the day. 
  • Avocados. They’re a superfood! Avocados are rich in ‘good’ fats, fiber and B vitamins. Around 85% of the fat in avocados is from monounsaturated and polyunsaturated fatty acids, which promote healthy blood-fat levels and boost the absorption of nutrients. About 80% of the carb content in avocados is made up of fiber, which means delicious, sustained energy.
  • Sardines & fatty fish. According to an article from Harvard School of Public Health, fish and other seafood are the major sources of healthful long-chain omega-3 fats and are also rich in other nutrients such as vitamin D and selenium. Fatty fish is high in protein and low in saturated fat. There is also strong evidence that eating fish or taking fish oil is good for your heart and blood vessels. In addition to boosting your energy, eating fish once or twice a week may also reduce the risk of stroke, depression, Alzheimer’s disease and other chronic conditions.
  • Eggs are satisfying and packed with protein, which means steady and sustained energy. They also contain leucine, an amino acid known to stimulate energy production in several ways. It helps cells take in more blood sugar, stimulates energy production in the cells and ups the breakdown of fat to produce energy. Eggs are also rich in B vitamins, which help enzymes perform their roles in the process of turning food into energy.
  • Shrimp. These versatile little critters are low in calories and offer nice helpings of vitamin B12 and omega-3 fat, a known mood and energy booster. 
  • Cashews are low in sugar and rich in fiber, heart-healthy fats, and plant protein. They’re a solid source of copper, magnesium and manganese which are key ingredients for energy production, healthy bones brain health and immunity.
  • Sweet potatoes are a great source of iron, magnesium and vitamin C, a nutrient needed for energy production. Add to that a healthy dose of fiber (complex carbs) and these nutritional powerhouses are also rocket boosters for your energy level.

6 foods on an empty stomach for better stamina and more energy

Fuel your body by having these 6 foods to increase stamina, and get the energy you need to power through the day like a champ.

Working from home has definitely made all of us lazy. Not to mention, we’ve become a little too comfortable with the idea of sitting in one place all day long, even though it’s not healthy! Leading an active lifestyle is essential to maintain a healthy body and mind. And if you are trying to get on track this new year, but can’t thanks to a lack of energy and stamina, then read this!

Despite a good diet, if you constantly feel that you don’t have the zeal to get through the day, then you may want to include these six foods to increase stamina to feel more energetic: 

Yoghurt or dahi has calcium and protein. But that’s not all it does. Since it is soothing for your stomach and easy to digest, it is a great food to have before your workout or even on an empty stomach. Adding some fruit to your yoghurt can give you an extra boost of nutrition and stamina.

2. Bananas

Banana is one food that is loved by most people, irrespective of their age. It also happens to be one of the best foods to increase stamina. This fruit is rich in carbohydrates and also has natural sugar and starch which gives you the energy to keep going throughout the day.

3. Oatmeal

Oatmeal is one of the best things you can start your day with. Being nutrient-dense and rich in fibre, oatmeal provides your body with the much-needed energy. It is also a great pre-workout meal if stamina is what you are after. Add in some nuts and seeds to make it even better!

4. Eggs

Eggs are the most versatile, healthy, and easy to cook food on this planet. And we cannot be thankful enough for it. Eggs are not only rich in protein and other nutrients, but they help in muscle repair and build stamina. Packed with essential amino acids, eggs can keep fatigue away!

5. Peanut Butter

Peanut butter is one breakfast essentials that you cannot miss out on. If you aren’t allergic to peanuts, then you can have it with a slice of multigrain bread the first thing in the morning to kickstart your day. It has healthy fats and proteins, which can keep your hunger at bay while boosting your stamina in a jiffy.

6. Almonds

Almonds are nutrient-dense nuts which not only help in boosting metabolism but also improving your stamina. Undeniably, almonds are a powerhouse of healthy fats that you cannot ignore.

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