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In our fast-paced lives, it’s not uncommon to find ourselves running low on energy. Whether it’s battling through a busy workday, chasing after the kids, or simply trying to maintain our daily routines, we all experience moments where we need a little extra push. The good news is that you can recharge your batteries naturally by incorporating specific foods that increase energy into your diet. In this article, we’ll explore 20 foods that increase energy and help you stay active and alert throughout the day. So, if you’re ready to kick lethargy to the curb, read on!

1. Oatmeal

Starting your day with a hearty bowl of oatmeal is like giving your body a wake-up call. Oatmeal is packed with complex carbohydrates, which provide a slow and steady release of energy throughout the morning. It keeps you full, focused, and energized.

2. Bananas

When you’re feeling that mid-morning slump, reach for a banana. This humble fruit is rich in potassium, vitamin B6, and natural sugars that provide a quick energy boost. It’s the ideal snack to sustain you.

3. Spinach

Popeye was onto something when he devoured spinach to gain strength. Spinach is loaded with iron and folate, which help your body produce energy. Plus, it’s a great source of vitamins and minerals that keep you feeling vibrant.

4. Almonds

Almonds are a great source of fiber, protein, and healthy fats. They provide sustained energy, making them an ideal snack to keep in your desk drawer or your bag when you need a pick-me-up.

5. Sweet Potatoes

Sweet potatoes are an excellent source of complex carbohydrates, fiber, and essential nutrients. They release energy slowly, ensuring you stay energized for hours. Swap your regular fries for sweet potato fries, and you’ll notice the difference.

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6. Salmon

Salmon is not only delicious, but it is also high in omega-3 fatty acids. These healthy fats help reduce inflammation, boost brain function, and provide long-lasting energy. It’s a great choice for a lunchtime energy boost.

7. Eggs Foods that increase energy

Eggs are a protein powerhouse and an excellent source of choline, a nutrient that supports brain function. They keep you feeling full and energized, making them an ideal breakfast choice.

8. Dark Chocolate

Yes, you read that right – dark chocolate can be a source of energy. It contains small amounts of caffeine and is rich in antioxidants. A small piece can provide a quick, delightful energy boost.

9. Quinoa

Quinoa is often called a “complete protein” because it contains all essential amino acids. It’s also packed with fiber and minerals, making it a fantastic choice for sustained energy and overall well-being.

10. Blueberries

These little berries are packed with antioxidants and vitamins, making them a perfect energy-boosting snack. Blueberries improve blood flow, keeping your mind sharp and your energy levels up.

11. Avocado

Avocado is rich in monounsaturated fats, which provide a steady source of energy. They also contain a variety of essential nutrients that support overall health, making them an excellent addition to your diet.

12. Oranges

When you need a quick pick-me-up, oranges are your go-to fruit. They’re high in vitamin C, which helps reduce fatigue and enhance your body’s natural energy production.

13. Chia Seeds

Don’t underestimate these tiny seeds; they are a nutritional powerhouse. Protein, fiber, and healthy fats are abundant in chia seeds. When mixed with liquid, they expand and provide long-lasting energy.

14. Greek Yogurt

Greek yogurt is not only a great source of protein but also packed with probiotics. The protein keeps you full, while the probiotics support digestion and overall well-being, ensuring you have the energy you need.

15. Green Tea

Green tea is a fantastic energy-boosting beverage. It contains caffeine for that instant alertness and an amino acid called L-theanine, which provides a calming focus, preventing the jitters associated with other sources of caffeine.

16. Walnuts

Due to their abundance in omega-3 fatty acids, walnuts are commonly known as “brain food”. These healthy fats not only support cognitive function but also provide sustained energy. Snacking on walnuts is a great way to stay focused and alert throughout the day.

17. Beans

Beans are a versatile food that offers a combination of fiber and protein. This duo keeps you feeling full and energized. Whether you opt for black beans, chickpeas, or kidney beans, they provide a steady release of energy and are a fantastic addition to salads, soups, or burritos.

18. Broccoli

Loaded with vitamins, minerals, and antioxidants, broccoli is a highly nutritious vegetable that provides a range of health benefits. Its nutrient density makes it a superb choice for sustained energy. These compounds support various bodily functions, ensuring you stay active and vibrant.

19. Lean Meats

Lean meats, such as chicken and turkey, are rich in both protein and iron. Protein keeps you feeling full and satisfied, while iron plays a vital role in oxygen transport to your cells, helping you maintain high energy levels. These meats can be grilled, roasted, or included in sandwiches.

20. Cottage Cheese

Cottage cheese is a dairy product known for its high protein content and low fat. The combination of these elements makes it an excellent energy source, keeping you full and fueled throughout the day. You can enjoy cottage cheese with fruit, in salads, or as a healthy snack.

Now that you have the lowdown on these 20 foods that increase energy, you can make informed choices to keep yourself charged throughout the day. But wait, there’s more!


Incorporating these foods that increase energy into your daily meals can work wonders for your energy levels. Whether you need a quick pick-me-up or sustained stamina, these natural options can help you power through your day.

Remember, the key is balance and moderation. Don’t overindulge in any one food. Instead, aim for a well-rounded diet that includes a variety of these energy-boosting options.

And now, let’s address some common questions about foods that increase energy.


1. Can these foods really boost my energy?

Absolutely! These foods are packed with nutrients that can provide both quick energy boosts and sustained vitality.

2. How can I incorporate these foods that increase energy into my daily diet?

You can add them to your meals, have them as snacks, or even create delicious recipes to enjoy their benefits.

3. Are these foods suitable for everyone, including those with dietary restrictions?

Most of these foods are versatile and can be adapted to various dietary preferences and restrictions. Always consult with a healthcare professional if you have specific concerns.

4. Should I consume all of these foods that increase energy every day?

While variety is key, there’s no need to consume all of them daily. Mix and match based on your preferences and dietary needs.

5. How long will it take to feel the effects of foods that increase energy?

The timing varies from person to person. Some may feel an immediate boost, while others may notice increased energy levels after consistently incorporating these foods into their diet.

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