A close-up of a woman pouring a handful of mixed nuts from a glass jar.

Top 10 Energy-Boosting Foods to Try

Feeling tired all the time? Struggling to get through your day without multiple cups of coffee? If we had to guess, this is a challenge that most people can relate to, but the solution you are looking for may be as simple as making a few small changes to your diet. Whether you realize it or not, nutrition plays a key role in maintaining energy levels throughout the day. This is why incorporating certain foods, like avocados and blue-green algae, into your diet is a simple step you can take to help yourself feel more alert and productive throughout the day. 

The Role of Nutrition in Energy Levels

Your diet is the key to maintaining healthy energy levels. This is because the foods you choose to consume provide your body with calories, which are, in simple terms, a measure of energy. To carry out various daily functions, your body needs the energy that calories provide. Without this energy, your cells would begin to die and the various organs and systems that make up your body would stop working. 

With that being said, just because all foods contain calories doesn’t mean they are all equally beneficial when it comes to providing you with the energy you need to get through the day. In fact, some calories are often referred to as “empty calories” because while they contain energy they don’t provide any additional nutritional value. These foods often contain simple carbohydrates, such as sugar and white flour, that our bodies digest quickly. This fast digestion can result in a quick energy boost as your blood sugar spikes but is likely to be followed by an “energy crash” when your blood sugar drops again.

Meanwhile, complex carbohydrates, proteins, and healthy fats take longer for your body to digest, which means that the energy these foods contain gets released into your body at a slower rate. This means that they increase your blood sugar levels at a slower rate, allowing them to supply your body with a more steady supply of energy as you go through your day.

Additionally, consuming foods with micronutrients like vitamins and minerals can also help with energy. While these micronutrients don’t directly provide energy to your body like carbohydrates do, they do play a vital role in energy metabolism. Essentially, this means that vitamins like vitamin C and B-complex vitamins as well as minerals like iron, copper, and zinc are necessary for your body to carry out the processes that allow it to extract energy from your food and put it to use within your body.

When it comes to fixing a well-balanced, energy-giving meal for yourself, it can be beneficial to include foods that will give you a quick energy boost up-front as well as some that are more nutritionally dense so that your energy levels can be sustained throughout the day.

What are the Best Energy-Boosting Foods?

The best energy-boosting foods are ones that contain calories in the form of complex carbohydrates, proteins, and healthy fats. Some of the best options in this case include avocados, bananas, leafy green vegetables, nuts and seeds, and whole grains like brown rice. Let’s explore some of these foods more in-depth.

1. Avocados

Avocados are not only delicious, but they are also a great source of healthy fats, vitamins, and minerals, making them an excellent addition to energy-boosting meals. These green powerhouses are rich in vitamin B vitamins, which help support energy metabolism by assisting in the process of converting food to energy. Avocados also contain fiber, which aids in steady energy release and helps maintain stable blood sugar levels.

2. Bananas

Bananas are known for their quick energy boost, thanks to their high sugar content. However, because they contain fiber and key micronutrients like vitamin B6 and potassium, this well-loved fruit can also help maintain your energy levels throughout the day, especially if you combine it with other energy-boosting foods.

3. Leafy Greens

Leafy greens, such as spinach, kale, and cabbage, are packed with essential vitamins, minerals, and fiber. The combination of these nutrients promotes sustained energy levels, making leafy greens one of the best foods for a natural energy boost. Additionally, the nutritional value of leafy greens also supports numerous other areas of health, which makes them a great addition to your plate. Combining leafy greens with foods that contain macronutrients like complex carbohydrates, healthy fats, and proteins is a great way to support your body’s energy levels naturally.

4. Beets

Similar to bananas, beets contain natural sugars which makes them a great go-to food if you are looking for a quick boost of energy. With that being said, they also have fiber which is known to slow the digestion and absorption of sugars, releasing them and the energy they contain into your body at a slower rate. This means that they can supply you with a more steady source of energy than other sweet foods can.

5. Sweet Potatoes

Sweet potatoes are a great source of complex carbohydrates, vitamins, and minerals, which means they can help provide sustained energy throughout the day. The complex carbs are digested slowly, preventing blood sugar spikes and crashes and slowly releasing energy into your system. Plus, sweet potatoes are rich in vitamin A, vitamin C, and fiber, which are all known for supporting energy metabolism and blood sugar regulation.

6. Brown Rice

As a whole grain, brown rice is a common alternative to white rice and other refined grains. Not only does it have complex carbohydrates and fiber to provide long-lasting energy, but it also has important vitamins, minerals, and antioxidants that support both energy production and overall health. This combination of nutrients makes brown rice a great option for those looking for a steady energy release.

7. Nuts

Nuts, such as almonds, walnuts, peanuts, and cashews, are not only delicious but also great sources of healthy fats, protein, and fiber, which makes them fantastic options for sustained energy. They also contain vitamins, minerals, and antioxidants that support energy production and overall health. The combination of protein, healthy fats, and fiber in nuts helps regulate blood sugar levels, preventing energy spikes and crashes. Whether you prefer them in their whole form or would rather use a nut butter like peanut butter, adding a variety of nuts to your diet can help boost your energy levels and keep you feeling your best as you move through your day.

8. Chia seeds

Chia seeds are truly tiny powerhouses of energy. They are high in protein, complex carbs, fiber, omega-3 fatty acids, and various vitamins and minerals. They are well-known for boosting energy, enhancing digestion, and supporting the maintenance of a healthy weight. Adding chia seeds to other healthy foods, like yogurt, salads, oatmeal, or fruit smoothies is a great way to keep you feeling vibrant and lively all day long.

9. Greek Yogurt

Greek yogurt is not only delicious but also packed with protein, vitamins, and minerals, including calcium and vitamin B12. It provides long-term energy, making it great for breakfast or a snack. The probiotics in Greek yogurt also promote healthy digestion and boost immune function. Enjoy it plain, or add fresh berries, chia seeds, or nuts for added nutritional value.

10. Blue-Green Algae

Blue-green algae, such as spirulina, chlorella, or Aphanizomenon flos-aquae, is a rich source of vitamins, minerals, amino acids, and antioxidants, including vitamin C, vitamin E, and beta-carotene. It supports energy production, brain health, muscle function, and more. Adding blue-green algae to your smoothies or energy bars, or mixing it with lemon juice and water for a refreshing drink can help boost energy levels, enhance mental clarity, and promote overall well-being.

Boost Your Energy Naturally

The bottom line is this: incorporating energy-boosting foods into your diet can have a significant impact on your overall energy levels as well as provide benefits for other areas of your health. Avocados, bananas, leafy greens, beets, sweet potatoes, brown rice, nuts, chia seeds, Greek yogurt, and blue-green algae are all excellent choices to fuel your body and keep you feeling energized throughout the day. So, start incorporating these energy-boosting foods into your daily routine and experience the difference they can make in your life.

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The best part? You can put it to the test risk-free with our 90-day money-back guarantee.

At New Earth we are on a mission to positively impact the health of every body and soul we come in contact with. We specialize in producing third-party certified, organic whole food supplements including a variety of probiotics, and digestive support. Our supplements feature a rare, yet highly nutritious superfood, Aphanizomenon flos-aquae (AFA). Also known as organic Wild Microalgae®, AFA is a unique type of microalgae that is available in many forms including tablets, capsules, and powders all designed to help you on your journey to holistic wellness. The best part? We offer a 90-day money-back risk-free guarantee on all of our products. Visit our website to learn more.