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Top 10 Healthy Foods and Drinks that Can Boost Your Energy

Most of us feel tired or rundown at a point during the day. Lack of energy affects our daily activities, making you less productive. Do you know how your energy levels are determined? The answer is FOOD.

The type and quantity of foods that you eat play a significant role in determining your energy levels during the day. Even though foods give you energy, some foods contain nutrients that help in increasing your energy levels, maintain your alertness, and keep you focused throughout the day.

Here are some of the foods that help you in boosting your energy levels.


A highly satisfying food that can provide you with energy throughout the day. This superfood is packed with protein, a significant and sustained source of energy because it does not cause spikes in blood sugar and insulin level while digested.

Besides, leucine helps our body cells take in more blood sugar, stimulates energy production in the body, and increases the breakdown of fat in producing energy. These are rich in Vitamin B that helps enzymes to perform their roles in the process of breaking down food for energy.


Bananas are one of the best foods for energy as they are an excellent source of carbohydrates, Vitamin B6, and potassium. All of these help in boosting the energy levels in our bodies.

Sweet potatoes

Ahh! They are delicious. Besides being yummy, they are a nutritious source of energy, especially for those who need some extra. A medium-sized sweet potato packs up to 23 grams of carbohydrates, 3.8 grams of fiber, 28% of manganese recommended, and a whopping 438% of the RDI for Vitamin A.

Sweet potatoes have high fiber content and complex carbs that our bodies digest them slowly, providing us with a steady supply of energy.


The carbs present in yogurt in the form of simple sugars- lactose and galactose. When these sugars break down, they boost your energy. Besides, yogurt is also rich in protein, vitamins B2 and B12 that are involved in cellular functions.


Black, red and white, beans have several varieties to choose from, and all of them have tons of protein. It is proved that beans helps in improving your focus, make you more alert and ready for doing anything.

Even ½ cup of beans contains protein equal to an ounce of broiled steak. Moreover, these tiny natural protein pellets are packed with fiber that will help you in keeping full for a long time.

Brown Rice

Love eating rice? Go for brown rice. Why? It’s very nutritious, and unlike white rice, it is less processed and retains more nutritional value in the form of fiber, minerals, and vitamins.

A cup or 195grams of cooked brown rice contains 3.5 grams of fiber, providing 88% of the RDI for manganese. Manganese helps your enzymes in breaking down the protein and carbohydrates, thereby generating energy.


Nuts like cashews, almonds, and walnuts are great energy boosters. Not only are these rich in protein, omega-3 fatty acids, and B vitamins, but they are also packed with magnesium. This mineral is the fourth most prevalent mineral found in our body and is essential for better functioning of your heart, kidney, and muscles.

Wait, that’s not all! It also activates several enzymes in our body that helps in metabolizing the energy in our body. Research shows that people with low levels of magnesium tend to tire more quickly during exercise.

Fatty Fish

Salmon, tuna and other fatty fishes are excellent sources of protein, fatty acids, and B vitamins, which makes them a great food to be included in your diet. Only a serving of tuna or salmon will provide you with the recommended daily amount of omega-3 fatty acids and vitamin B12.

Omega-3 fatty acids reduce inflammation in the body, a common cause of fatigue. Additionally, vitamin B12, along with folic acid, produce red blood cells and helps iron to work better in the body. If the red blood cells (RBC) and iron are at an optimum level, your body will surely get rid of fatigue with an increase in the energy level.


Are you looking for a great way to start your day? Want to stay full till lunchtime? Then, make yourself a bowl of oatmeal. Oatmeal is rich in insoluble fibers that help in moving things along in your digestive system slowly. Due to this, it is a meal that provides lasting energy.

Furthermore, oats are also packed with essential vitamins and minerals. These include B vitamins, manganese, and iron that help our body in the process of energy production.

Lemon Water

Often we are low in energy, and it’s always not hunger that makes us feel so. In actuality, we are thirsty. Drinking a glass of water might help you in working again, it’s a great idea to add a splash of lemon to it. Lemon is filled with electrolytes, and adding it to water will prevent you from crashing and burning.

Several foods help you in boosting your energy levels. They might be packed with carbs providing readily available energy or fiber and protein for slow release of energy, thereby helping you in increasing your power and stamina.

Some foods are rich in essential minerals and vitamins, as well as several antioxidants. All of these, if taken together in the form of a well-balanced diet, will improve the energy level in your body. Start with these foods and see the difference in results.

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