Nodding off in meetings? Napping after lunch? While getting inadequate sleep and failing to exercise can contribute to feeling sluggish, what you eat contributes more to your energy levels than you may realize. Hi readers and welcome back to GO HEALTH GUIDE! When your energy is low, you might instinctively reach for a cup of coffee, energy drink, or a handful of candy to provide a quick boost. But that will also cause your blood sugar to spike and the high will be short-lived that will end in a crash. Certain foods are nutrient-rich and energy-sustaining that will keep you going all day long. And in today’s video, we will tell you what they are. From eggs, yogurt, dark chocolate, mussels to brown rice, and more, watch till the end to learn about all of them.


Steel-Cut Oats: Steel-cut oats raise blood sugar less than rolled oats. They also have more health benefits due to the way they are processed. They are never cooked and start from the whole grain that is passed through sharp, steel blades which cut them into thin slices. This helps the oats retain more fiber and protein. It also provides a dense and hearty texture, which keeps you energetic and fuller longer.

What is your favorite time of the day to eat oats? Do you prefer it for breakfast? Lunch? Or just as an evening snack? Tell us quickly down below in the comments section!

Almonds: Almonds are a great go-to snack for a quick satisfying pick-me-up. Munching on just a few of them will give you a good boost of energy. They are full of protein, fiber, and heart-healthy fats to keep you satisfied. They also contain minerals and vitamins such as manganese, copper, riboflavin, and magnesium to help support energy production

Eggs: Whole eggs are one of the top foods that give you energy. The protein and healthy fats in them help to keep your blood sugar levels stable. This is key to preventing afternoon slumps and sugar cravings that come after you eat carbohydrate-dense foods. Eggs are very versatile and can truly be eaten any time of the day. You can start your day with them, or choose a hard-boiled one as a snack whenever you get hungry during the day.

Bananas: Bananas are great if you need an energy boost. They are made up of three different types of sugar which are fructose, glucose, and sucrose. These get absorbed into your blood at different speeds. This means that you will get a quick boost of energy and won’t suffer a slump as the sucrose will keep your blood levels steady.

Spinach: Rich in iron, spinach is essential if you are facing an energy slump. A lack of iron in the body can decrease the oxygen flow to the brain, leaving you feeling fatigued. To get an energy boost, add some to your lunch. If you aren’t a fan of salad, add a few spinach leaves to your morning smoothie.

Popcorn: Whole-grain carbohydrates are a snack with staying power. Thanks to fiber, whole grains help prevent the blood sugar crashes that happen after eating refined or simple carbohydrates. Popcorn is a smarter pick than other crunchy snacks, like chips. It’s a whole grain that’s low in calories. Just make sure you don’t use it with butter, salt, or oil. It also provides volume which keeps you satisfied longer than chips and crackers. Ditch flavored microwave popcorn and try popping your kernels, then season them with herbs and spices.

Peanut Butter: Although peanut butter is a calorie-dense food, a little goes a long way in providing an energy boost. Its healthy fats, protein, and fiber help stave off hunger and keep blood sugar levels stable. Instead of covering your morning toast with butter or jelly, which is devoid of protein and fiber, top them with all-natural nut butter. But make sure it contains nothing but nuts. Avoid brands with added sugars, and stick to a 2-tablespoon serving.

Kale: Skip iceberg lettuce and add an energy boost to your salad by using nutrient-rich kale as a base. It is also great sautéed as a side dish, chopped into soups, and tossed with whole-wheat pasta. Kale contains amino acids which can help boost your mood. It is also loaded with several antioxidants and fiber that will fill you up and help keep your blood sugar stable.

Yogurt: Yogurt is packed with magnesium, which instantly releases energy into your body. It not only raises your energy levels but also helps mend torn muscles. Apart from the insane amount of energy, it is a great immunity and digestion booster. It also fights to bloat. Yogurt helps to keep you cool in summers and is a great substitute for milk.

Shrimp: Shrimp are low in calories and contain vitamin B12, which helps with energy metabolism. They also have a nice amount of omega-3 fat, which has been shown to help boost energy and mood. Worried about the cholesterol in shrimp? Don’t be. The latest Dietary Guidelines Committee Report concluded that eating high amounts of cholesterol in foods like shrimp and whole eggs, doesn’t raise blood cholesterol.

Sweet Potato: Sweet potato is loaded with fiber and complex carbohydrates, which provide long-term energy. To add to that, it is also rich in manganese, which helps in the breakdown of nutrients for more efficient energy production. Apart from being a great source of energy, it packs so much vitamin A, that 100 grams of it account for 238% of the recommended daily value.

Dark Chocolate: Dark chocolate may not be as healthy as the other foods on this list. Nonetheless, it is an excellent source of energy and healthier than milk chocolate. It has less sugar, which means less immediate energy. However, a higher concentration of cocoa provides its benefits. It is high in flavonoids, an antioxidant that increases the sustainability of energy. It also increases blood flow. This improves the delivery of oxygen to the brain and muscles, improving their functionality.

Chia Seeds: These little seeds provide you with a stable source of energy thanks to their ratio of protein, fats, and fiber. They’re also low in carbohydrates, so won’t cause spikes in blood sugar or insulin levels. These can leave you feeling tired and craving sweet foods.

Grass-Fed Beef: Lean beef is a prime source of iron and keeps fatigue-causing anemia at bay. Your body uses iron to hold on to oxygen in your blood and transport it to your tissues. At the cellular level, iron is used then to make energy. One serving of beef contains roughly 12 percent of your daily requirement.

Mussels: Mussels are packed with the energy-producing vitamin, B12. Just 3 ounces of these provide more than 100 percent of your daily requirement. Because B12 plays a key role in your body’s nervous system and metabolic process, it’s an important part of a regularly balanced diet. It is required for energy metabolism the body cannot create on its own. That vitamin is essential for turning the food you eat into energy.

Avocados: Avocados are a well-rounded fruit in terms of health values and nutrients. They contain nutrients, protein, and fiber that may help sustain energy levels throughout the day. They also contain good fats that can increase energy levels, and make fat-soluble nutrients more available in the body. Apart from giving you energy, avocados can do wonders for your body in other ways as well.

Green Tea: it’s no secret that green tea has a slew of health benefits. You can add “putting some pep back in your step” to the long list. The combination of caffeine and L-theanine gives you energy without the jitters. Research suggests that it boosts brainpower as well, which may come in handy when you’re down to the wire at work.

Fatty Fish: Fatty fish – like mackerel and salmon – are high in both protein and healthy Omega 3 fatty acids. Studies have shown that diets high in Omega 3 can reduce inflammation which helps keep both mental and physical energy levels high. The fatty acids also boost the mood making you feel happier and be more productive. Just remember to choose sustainably sourced fish at all times.

Brown Rice: Brown rice is less processed and retains more nutritional value than white rice. It is rich in fiber, vitamins, and minerals. One cup or about 195 grams of cooked brown rice contains about 4 grams of fiber and provides about 88% of the RDI for manganese. This mineral helps enzymes in your body break down carbohydrates and proteins to generate energy. Additionally, thanks to its fiber content, brown rice has a low glycemic index. So, it regulates blood sugar levels and helps you maintain steady energy levels throughout the day.

Coffee: Coffee might be the first thing that comes to your mind when you’re looking for a boost of energy, after all, It Is rich in caffeine. This compound can quickly pass from your bloodstream to your brain and inhibit the activity of adenosine, a neurotransmitter that quiets the central nervous system. In consequence, the production of another hormone, epinephrine increases. This stimulates the body and brain. Even though coffee only provides two calories per cup, its stimulatory effects on the body can make you feel alert and focused.

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