Even though there are hundreds of types of beans, their nutrient profiles are very similar. Research has shown that oxidative stress could promote feelings of fatigue. Additionally, beans contain antioxidants that can help fight inflammation and promote energy (56). All of these compounds are involved in the production of energy within your cells, and they all provide many other health benefits. Healthline Media does not provide medical advice, diagnosis, or treatment. These ingredients are also helpful at slowing the absorption of carbs, which helps you avoid blood sugar spikes (36). You probably know it's every nutritionist's favorite breakfast food, but you may not realize why: It's full of soluble fiber, a bad-cholesterol-buster that also helps burn belly fat. In fact, some studies determined that taking omega-3 supplements could decrease fatigue, especially in cancer patients and those recovering from cancer (4). Fatty fish like salmon and tuna are good sources of protein, fatty acids, and B vitamins, making them great foods to include in your diet. "It's a good idea to stick to two yolks a week or less if you already have high cholesterol," notes Linda Van Horn, a member of the American Heart Association's nutrition committee. In one study from University College in London, people who included it in their diets had lower levels of the stress hormone cortisol, and were more relaxed and able to complete difficult tasks. BLACK TEA for stress relief. One medium banana delivers about 100 calories to your diet, 3 grams of fiber, and a boost of potassium, which helps keep blood pressure in check. And they're so snackable: Just halve crosswise and scoop with a spoon. An abundant variety of foods can help boost your energy. Here are 30 foods that tend to be high in sodium — and what to eat instead. And they're not as high in calories as you might think: only 50 for one quarter of a medium-size avocado. Lastly, it’s recommended to eat apples whole to reap the benefits of the fiber in their skin. Additionally, thanks to its fiber content, brown rice has a low glycemic index. People in a University of Connecticut study who ate eggs for breakfast felt less hungry and consumed fewer calories throughout the day than those who had a bagel. These healthy fats have been shown to promote optimal blood fat levels and enhance the absorption of nutrients. Apples are one of the most popular fruits in the world, and they’re a good source of carbs and fiber. You shouldn't shovel them in by the handful, but studies have found that people who regularly nosh on nuts are leaner than those who don't—possibly because they're so satisfying that you eat less of other foods. If you want more energy, incorporating these foods into your diet is a great place to start. So sauté some in olive oil to add a boost to your whole-wheat penne with marinara. These beans are good sources of folic acid, iron, and magnesium, which are involved in energy production and aid the delivery of energy to every cell in your body (57). This effect may increase energy levels, especially during athletic performance (75). In addition to helping fight inflammation, the antioxidants in strawberries may help fight fatigue and give you energy (48, 51, 52). Kale is an unsung veggie hero: A half-cup serving packs. You can avoid dehydration by drinking water even if you’re not thirsty. They’re high in iron, calcium, magnesium, potassium, and vitamins A, C, E, and K. Additionally, they’re packed with folic acid, fiber, and antioxidants 68). A regular 8-ounce cup can offer about 85 mg of caffeine, which is similar to the amount in a small cup of coffee (22). Aside from being delicious, sweet potatoes are a nutritious source of energy for those looking for an extra boost. A recent study also suggests that adding garlic—or onion—to whole grains may help you absorb more of their iron and zinc. Folic acid works with iron to promote energy and fight fatigue and anemia, while manganese helps generate energy from the breakdown of carbs and protein (38, 39). Or you can simply eat them raw. Even though this superfood is high in carbs, it has a low glycemic index, which indicates that its carbs are absorbed slowly and can provide a sustained energy release (28). Research has suggested that goji berry juice could provide antioxidant protection (26). In fact, one study showed that 13 women who consumed 17 ounces (500 mL) of orange juice and did 1 hour of aerobic training 3 times per week for 3 months experienced decreases in muscle fatigue and improvements in physical performance (51). They can also be stored in the body and used as energy sources (45). They can provide carbs, fiber, and sugars that can enhance your energy levels. Additionally, many of these foods contain significant amounts of other nutrients, including vitamins, minerals, and antioxidants. These vitamins help enzymes perform their roles in the process of breaking down food for energy (12). Dark chocolate also contains stimulatory compounds, such as theobromine and caffeine, which have been shown to enhance mental energy and mood (21). Beans are a top source of fiber and protein, as well as B vitamins, zinc, iron, and magnesium. Additionally, the fiber in avocados accounts for 80% of their carb content, which can help maintain steady energy levels (46). One-half cup (50 grams) of brown rice contains 2 grams of fiber and provides a large portion of your recommended daily intake (RDI) of manganese, a mineral that helps enzymes break down carbs and proteins to generate energy (6, 7). Who are we to get between a girl and her guac? Even though all foods give you energy, some foods contain nutrients that could help increase your energy levels and maintain your alertness and focus throughout the day. Whether they’re packed with carbs for readily available energy, or fiber and protein for a slower release of energy, these foods can help increase your power and stamina. Therefore, the antioxidant protection provided by compounds in oranges may help decrease fatigue (49, 50). There's no point, because the heart-healthy monounsaturated fats and fiber that avocados pack also help you stay satisfied longer. Each 20-calorie cup is packed with glucosinolates, chemicals that bolster your body's defenses against cancer-causing free radicals. This can be especially helpful during exercise (19). Additionally, goji berries are rich in fiber. Compared with white rice, it’s less processed and retains more nutritional value in the form of fiber, vitamins, and minerals. Oatmeal is a whole grain cereal that could provide you long-lasting energy. Yerba maté is a drink made from the dried leaves of a plant native to South America. Additionally, yogurt is packed with protein, which helps slow the digestion of carbs, thereby slowing the release of sugars into the blood (32). Food Hack Alert! Beans are rich in nutrients and a great source of natural energy. One cup of strawberries provides 13 grams of carbs, 3 grams of fiber, and 100% of the RDI for vitamin C (50). Perhaps not surprisingly, the type and quantity of food you eat play essential roles in determining your energy levels during the day. As a result, the production of epinephrine — a hormone that stimulates the body and brain — increases. Fatigue is one of the most common symptoms of iron deficiency (69). A serving of salmon or tuna provides you the recommended daily amount of omega-3 fatty acids and vitamin B12 (2). Green tea is famous for its long list of health benefits. Beets have gained popularity recently due to their ability to improve energy and stamina. So it makes your breath a little stinky. A lack of energy could affect your daily activities and make you less productive. 17 Power Foods for Your Heart Try to work these into your diet To follow a balanced, heart-healthy diet, you want to eat veggies, fruit, fish, soy, grains, legumes, nuts and seeds on a regular basis. Last medically reviewed on August 19, 2020. They’re an excellent source of complex carbs, potassium, and vitamin B6, all of which can help boost your energy levels (1). Brown rice is a very nutritious food. Strawberries are delicious in many recipes, such as smoothies, parfaits, or salads. Many people feel tired or rundown at some point during the day. Optimal levels of red blood cells and iron can reduce fatigue and increase energy (5). Thanks to all of all their significant health benefits, avocados are considered to be a superfood. Beans are digested slowly, which helps maintain stable blood sugar levels and gives you steady energy. Thanks to sweet potatoes’ fiber and complex carb content, your body digests them slowly, which provides you with a steady supply of energy (9).