15 Foods to Help Naturally Boost Your Energy Levels

Feeling sluggish and depleted? You're not alone. In a world of fast-paced living, maintaining optimal energy levels can be a challenge. But before you reach for another cup of coffee or sugary treat, consider the power of your plate. The food you choose plays a pivotal role in helping you maintain steady energy levels throughout the day and supports your overall well-being.

The Brain-Food Connection

Before we dive into specific foods, it's important to understand how our bodies derive energy from food. The body primarily relies on macronutrients — carbohydrates, proteins and fats — to fuel its functions. However, the effectiveness of these macronutrients in providing sustained energy depends on the presence of key vitamins, minerals, micronutrients and other bioactive compounds.¹

Our energy levels are intricately linked to the delicate dance of neurotransmitters in our brains. These chemical messengers relay signals between neurons, influencing everything from energy levels, alertness and focus to motivation and happiness. Four important key players in this dance include:¹

• Serotonin. Sometimes called the "feel-good" neurotransmitter, serotonin plays a big role in regulating mood, appetite, energy levels and sleep.²
• Magnesium. This essential mineral is involved with metabolic processes in the body, including energy production, muscle and nerve function, blood glucose control and protein synthesis.³
• Omega-3 fatty acids. Omega-3s are healthy fats that contribute to brain function, mood regulation and cognitive performance, and provide calories to give your body energy. In addition, omega-3s are important to functions in your heart, lungs and blood vessels, as well as your immune and endocrine systems.⁴
• Antioxidants. These powerful molecules combat free radicals and are important in protecting our cells from oxidative stress, which can contribute to fatigue and decreased energy levels. Antioxidants can include vitamins like A, E and C, beta-carotene, as well as minerals and flavonoids.⁵

Top Foods That Can Give You More Energy

Optimizing your energy levels involves an overall pattern of eating regular meals that include nutrient-dense foods to support your body's functions. Aim for meals and snacks that incorporate a combination of protein, fat, fiber and carbohydrates for a steady release of energy throughout the day.⁶

Try incorporating the following foods into your meal plan and notice how they make you feel over time.

1. Oats

This source of complex carbohydrates, fiber and iron provides a steady source of energy and can help stabilize blood sugar levels.⁶ Oats also contain tryptophan, an amino-acid building block that helps the body produce serotonin, which can help manage energy-depleting stress.²

2. Bananas

These fruits are fortified with vitamin B6, fiber, complex carbohydrates and natural sugars, which work together to stabilize blood sugar levels.⁶ Vitamin B6 is also necessary for serotonin production.²

3. Leafy greens

Spinach, kale, chard, collard and other greens are excellent sources of magnesium and antioxidants, providing energy while supporting muscle and nerve function.³

4. Legumes

Lentils, beans (red, white, pinto, black, Anasazi) and chickpeas are all ideal sources of protein, fiber, carbs and magnesium. Legumes are also rich in antioxidants, iron, folate and zinc, which help break down nutrients to convert into energy.⁶

5. Cold-water fatty fish

Salmon, mackerel, tuna, herring, tilapia, rainbow trout and flounder contain the omega-3 fatty acids essential for brain health and function.⁴ They're also rich in vitamin D, which aids in serotonin production.²

6. Berries

Blueberries, strawberries, raspberries and blackberries are antioxidant powerhouses — high in vitamin C with anti-inflammatory benefits and positive effects on brain health.⁵

7. Whole grains

Brown rice, quinoa, wild rice, barley and farro are excellent sources of magnesium and complex carbohydrates for sustained energy release.³

8. Orange, kiwi, papaya and cantaloupe

These fruits are all high in vitamin C.⁵ Vitamin C supports our body's ability to produce energy.⁶

9. Cruciferous vegetables

Broccoli, cauliflower, cabbage, brussels sprouts and other cruciferous vegetables are rich in antioxidants like beta-carotene, lutein and additional flavonoids.⁵

10. Nuts, nut butters and seeds

Almonds, cashews, walnuts, hazelnuts and pistachios, as well as sunflower, sesame, chia, flaxseed and pumpkin seeds are rich in omega-3s.⁴ They also contain magnesium³ and vitamin E.⁵ Snacking on or adding these nutrient-dense foods to meals helps maintain steady energy levels throughout the day.

11. Tea

Green, black, white and oolong tea, among others, contain bioactive compounds and antioxidants that offer anti-inflammatory properties, insulin regulation and amino acids that may help with brain function.⁷

12. Avocados

Avocados offer plenty of “good" monounsaturated and polyunsaturated fats that help contribute to healthy blood-fat levels and aid in the absorption of nutrients. Plus, they're packed with fiber and B vitamins for steady energy.⁶

13. Dairy products

Yogurt, milk and other dairy products are good sources of magnesium.³ The carbohydrates in Greek yogurt, for example, come from simple sugars, which are easily broken down and converted to energy.⁶

14. Dark chocolate

Delicious and packed with powerful antioxidants, polyphenols, flavonoids, iron, magnesium and zinc, dark chocolate has been shown to help control cortisol levels and stress hormones and have a positive impact on mood. It also may be linked to improving blood flow and lowering the chance of developing heart disease.⁸

15. Sweet potatoes

These root vegetables are a great source of serotonin as well as iron, magnesium and vitamin C. Complex carbohydrates and fiber make them ideal sources of fuel and regular energy.⁶

Find the Best Combination for Your Dietary Health

Focus on incorporating nutrient-rich, energy-boosting foods into your meals, and experiment to find what combinations of complex carbohydrates, lean proteins, healthy fats and fiber are ideal for you. If you're concerned about how your current diet is impacting your health, consider scheduling an appointment with your doctor or a nutritionist to learn more about making positive nutritional changes.

The key is to listen to your body, make informed choices and enjoy the process of nourishing yourself for energy and vitality.

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Author Bio

Anne-Marie Kennedy is a freelance writer with more than 20 years of experience covering health and wellness, personal finance and real estate/investing.