Feeling sluggish? Don’t reach for that cup of coffee just yet. There are several other healthy options for a quick pick-me-up, and they typically won’t lead to energy crashes like caffeine can. Here are 18 of the best foods to give you an energy boost — and to help you maintain your energy throughout the day.
1. APPLE
- Calories: 95 per medium apple
Apples have an ideal combination of natural sugars and fiber to give you a sustained energy release. “Furthermore, apples have a high antioxidant content,” according to Healthline. “Research has shown that antioxidants could slow down the digestion of carbohydrates, so they release energy over a more extended period of time.” It’s best to eat apples in their fruit form instead of as juices or purees. The processing removes some of the fiber, which leaves you with too much energy-spiking sugar.
2. BANANA
- Calories: 105 per medium banana
Bananas are just about the perfect pick-me-up snack. They’re rich in carbohydrates, vitamin B6, vitamin C and potassium — all of which can help boost energy. One study on cyclists even found that bananas were just as effective as carbohydrate sports drinks to fuel workouts. And bananas actually had the edge with their healthier sugars and other nutrients.
3. BROWN RICE
- Calories: 218 per cup
Whole grains are incredibly efficient at boosting and sustaining energy. Brown rice, for instance, is high in manganese, which helps your body turn carbohydrates and proteins into energy. And that’s not the only way it can put some pep in your step. “Thanks to its fiber content, brown rice has a low glycemic index,” according to Healthline. “Therefore, it could help regulate blood sugar levels and help you maintain steady energy levels throughout the day.”
4. DARK CHOCOLATE
- Calories: 153 per ounce
It’s definitely not ideal to reach for a sugary candy bar when you’re low on energy. It might temporarily perk you up, but the inevitable crash won’t feel so great — not to mention it’s basically devoid of nutrients. But that doesn’t mean you can’t satisfy your sweet tooth and get an energy boost at the same time. Just seek out some dark chocolate. “The antioxidants in cocoa have been shown to have many health benefits, such as increasing blood flow throughout the body,” Healthline says. “… Dark chocolate also contains stimulatory compounds such as theobromine and caffeine, which have been shown to enhance mental energy and mood.”
5. EDAMAME
- Calories: 189 per cup
Edamame is a relatively low-calorie snack that will fill you up and nourish your body. “Fiber, protein, complex carbs and healthy fat are all present for a slowly digested, energy-amplifying snack,” according to Northwestern Medicine. Just try to avoid using salt or sauces on your edamame, which can add too much sodium to your diet.
6. HUMMUS
- Calories: 27 per tablespoon
“Hummus is made with chickpeas, sesame seed paste, oil and lemon,” Healthline says. “The combination of these ingredients makes hummus a good source of energy.” The chickpeas are a good source of carbs and fiber — ideal for sustained energy. And the sesame seed paste and oil provide healthy fats, which prevent blood sugar spikes.
7. KIWI
- Calories: 46 per medium kiwi
Kiwis are packed with nutrients, including vitamin C, vitamin K, folate and potassium. And they have an energizing combination of carbs and fiber. Plus, they might be a pick-me-up in more ways than one. One study had young adult men eat two kiwis a day for six weeks. And in the end, those participants reported a considerable improvement in their overall mood, a decrease in depression and a decrease in fatigue. That’s a pretty good reason to snack on this sweet treat.
8. LENTILS
- Calories: 230 per cup
Legumes, such as lentils, are another great source of sustained energy. “The combination of protein, complex carbs and fiber means even a half-cup of cooked lentils is providing a big boost of healthy energy,” Northwestern Medicine says. Plus, lentils are rich in folate, iron, manganese and zinc — all of which are important to keep your body moving.
9. NUTS
- Calories: 162 per ounce of almonds
Many nut varieties — including almonds, cashews and hazelnuts — are excellent to give you a sustained energy boost. “In addition to energy-extending protein and fiber, nuts are full of additional nutrients to refuel your electrolyte supply,” according to Northwestern Medicine. “… Tip: Choose walnuts for a boost of melatonin, the chemical your body releases at night to regulate your body clock.”
10. OATMEAL
- Calories: 166 per cup
Another whole grain, oatmeal also is a pro at sustained energy. “It contains beta-glucan, a soluble fiber that forms a thick gel when combined with water,” according to Healthline. “The presence of this gel in the digestive system delays stomach emptying and the absorption of glucose into the blood.” Plus, oats are rich in several vitamins and minerals that help with energy production. And if you add some fruit to your oats, you’ll amplify that healthy energy boost.
11. ORANGE
- Calories: 69 per medium orange
Like kiwis, oranges are notoriously high in vitamin C, as well as other antioxidants that can protect the body against oxidative stress. “Research has shown that oxidative stress could promote feelings of fatigue,” according to Healthline. “Therefore, the antioxidant protection provided by compounds in oranges may be able to help decrease fatigue.”
12. PINEAPPLE
- Calories: 83 per cup of pineapple chunks
If you’re feeling a bit sluggish and achy, pineapple might be able to help. Pineapples contain bromelain, an enzyme that has anti-inflammatory properties. It might be able to offer pain relief to people with conditions, such as osteoarthritis. Plus, pineapple is rich in nutrients — especially vitamin C and manganese, which are important for maintaining a healthy immune system and metabolism.
13. POPCORN
- Calories: 31 per cup
Popcorn can be a great energizing snack, thanks to its high amounts of carbs and fiber. “Popcorn [is] one of the highest-fiber foods there is,” according to Healthline. “Therefore, it could provide a steady release of energy.” Air-popping your own plain popcorn is the healthiest cooking method. Just go easy on the toppings.
14. QUINOA
- Calories: 222 per cup
This little seed has experienced a substantial rise to superfood stardom for good reason. Quinoa is one of the few plant sources that contain all nine essential amino acids. A 1-cup serving has roughly 8 grams of protein and 5 grams of fiber — as well as high levels of several vitamins and minerals that are used in energy production. “Even though this superfood is high in carbohydrates, it has a low glycemic index, which indicates that its carbs are absorbed slowly and can provide sustained energy release,” Healthline says.
15. SPINACH
- Calories: 7 per cup of raw spinach
If you’re low on iron, you probably won’t be feeling like your most energetic self. Enter: spinach (and other leafy greens). “Leafy green vegetables like spinach and kale are excellent sources of iron to replenish your body’s stores, and of vitamin C to enhance the absorption of iron in the body,” Healthline says. “… Furthermore, leafy green vegetables may also enhance the formation of nitric oxide, which helps the blood vessels widen for better blood flow through the body.”
16. STRAWBERRIES
- Calories: 46 per cup
Strawberries and other berries are a sweet, simple way to perk up your body. They have energizing natural sugars with ample fiber to slowly release that energy. Plus, they’re rich in vitamin C and other antioxidants. “Besides helping fight inflammation in the body, the antioxidants in strawberries may help fight fatigue and give you energy,” according to Healthline.
17. SWEET POTATO
- Calories: 103 per medium baked sweet potato
Sweet potatoes are a healthy carb choice to boost energy. “Thanks to sweet potatoes’ fiber content and complex carbs, your body digests them at a slow pace, which provides you with a steady supply of energy,” Healthline says. “Sweet potatoes are also a great source of manganese, which helps in the breakdown of nutrients to produce energy.” And they’re high in several other vitamins and minerals. One medium sweet potato has more than 400 percent of the daily recommended intake of vitamin A, as well as a decent amount of vitamin C, vitamin B6, potassium and more.
18. WATERMELON
- Calories: 46 per cup of diced watermelon
Sometimes fatigue can mean you’re dehydrated. It’s important to drink water regularly throughout the day to keep your body processes chugging along. But you also can eat some of that hydration, thanks to foods with high water contents. Watermelon is roughly 91 percent water — hence the name. So a serving of watermelon can definitely put a dent in any dehydration fatigue. Plus, watermelon has natural sugars and fiber to boost energy. And it contains several antioxidants that strengthen your body.
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