9 foods to boost your energy

9 foods to boost your energy
  • Dec 19, 2019

1. Blueberries

Blueberries aren't just a delicious — they're also full of fiber, which slowly delivers energy that will keep you revved up for hours after consuming them. Eat them plain or toss them on top of yogurt or oatmeal.

2. Brown Rice

Since this grain is rich in manganese — the mineral that helps produce energy from protein and carbs — it will help you maintain high energy all day. Brown rice can be served as a side dish with your favorite lean proteins and nutrient-packed veggies for a filling lunch or dinner.

3. Sweet Potatoes

High in carbohydrates and loaded with beta-carotene (vitamin A) and vitamin C, these will help fight off midday fatigue. Bonus: Kids will love this sweet treat at mealtime. Try them mashed or cut into strips, tossed with a little oil, and baked for a healthier alternative to french fries.

4. Honey

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. Add a sweet drizzle to anything from breakfast yogurt to afternoon tea.

5. Apples

Not only will an apple a day keep the doctor away, it'll also give you a powerful jolt of energy. High in fiber, apples take longer to digest, so they'll give you a more prolonged lift than other fruits. Snack on slices with cheese for an especially effective pick-me-up.

6. Bananas

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.

7. Spinach

This green is an excellent source of iron, which is a key component of energy production in the body. Eat a spinach salad for lunch and you probably won't experience that afternoon energy slump.

8. Salmon

Salmon has been receiving a lot of hype lately for its high content of omega-3 fatty acids, which can lower cholesterol and reduce your risk of heart disease. But this pink fish also contains protein, vitamin B6, niacin, and riboflavin — all of which help convert the food you eat into energy. Top a spinach salad with salmon, or serve it with a side of brown rice and veggies.

9. Oranges

High in vitamin C, potassium, and folate, this citrus fruit rations out energy steadily over time instead of giving you a quick sugar rush. Peel and eat an orange to benefit from the pectin and fiber in the fruit's membranes.