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What's the Best Energy-boosting Food?

Do you feel tired and lazy and feel like you don’t have the energy at all for the entire day? Sometimes we all feel that way and just want to lie down and rest. But hey! Don’t be discouraged, as there are foods that can give you the energy boost you need.

We need energy for countless reasons. First and foremost, it is required to stay alive simply. Energy is in everything that we eat, consume, or use.  

For the body to perform its natural functions, it must have sufficient energy. The body uses energy to repair cells and body tissues, build muscle, and maintain homeostasis. As an environment becomes harsher, more energy is needed to maintain homeostasis. 

If we need that extra energy to start the day, here are the Best Energy-Boosting Foods to make you alive and kicking throughout the day.


In the United States, bananas are one of the most popular fruits. Aside from being highly nutritious, bananas also contain the energizing antioxidant gallocatechin, the same as the one found in green tea. In addition, bananas contain high dopamine levels, which is why endurance athletes and recreational athletes prefer them. 

A group of trained cyclists found that bananas were just as energy-boosting as sugary sports drinks. On the other hand, Bananas provide cyclists with antioxidants, fiber, potassium, and vitamin B6, making them more energetic and reducing inflammation. 

Dark chocolate

Those with chronic fatigue syndrome were given chocolate every day for two months. The study subjects received either dark chocolate or white chocolate dyed brown. Dark chocolate eaters reported significantly fewer feelings of fatigue, suggesting that the polyphenols in dark chocolate boost happiness-boosting brain chemical serotonin levels, which reduces fatigue symptoms.

Among the energy-supporting nutrients found in dark chocolate are flavonoids, calcium, iron, magnesium, potassium, and zinc, along with a higher cacao content and less sugar. Dark chocolate contains at least 70% cacao solids, which means it has more flavanols.

Fatty fish

The omega-3 fatty acids in fish, including salmon, anchovies, herring, mackerel, and mackerel, are known to reduce fatigue in endurance athletes by modulating oxygen absorption during exercise. Fish is also high in iodine, a nutrient that helps maintain sufficient levels of thyroid hormones that regulate your energy level and mood.

Green tea

Green tea may beat coffee in terms of caffeine, but it lacks epigallocatechin-3-gallate (EGCG) and L-theanine, two essential fatigue-fighting ingredients. According to preliminary research, EGCG inhibits fatigue by decreasing blic acid and creatine kinase blood levels while increasing liver and muscle glycogen. As well as enhancing superoxide dismutase (SOD), catalase, and glutathione activity, EGCG is known to enhance the activity of several other antioxidants.

Research suggests that drinking three to five cups of green tea daily can provide these energizing benefits by reducing fatigue and improving alertness, memory, and reaction time.

Leafy greens

There are many vitamins and minerals in leafy green vegetables. Consuming B vitamins, essential for producing cellular energy, in bok choy and mustard greens are crucial. In addition to vitamin C, iron, and magnesium, spinach and kale are also high in these nutrients, which are necessary for energy production. Fatigue can signal a deficiency of iron, which plays a vital role in maintaining energy. Red blood cells carry oxygen all over your body, so iron plays an important role in energy maintenance.


Several nutrients in nuts can help fuel your day. For instance, almonds are a good source of protein, fiber, and B vitamins, all of which help convert food into energy. On the other hand, walnuts are rich in omega-3 fatty acids, which can alleviate fatigue during physical activity in mice. Since nuts can pack a significant calorie punch, limit yourself to about 14% of daily servings.

Pumpkin seeds

You may be lacking magnesium after your workout. It was found that those with magnesium deficiencies used more energy, required more oxygen uptake during physical activity, and became fatigued faster than those with adequate magnesium when researchers restricted this mineral among 13 women aged 47 to 75. You'll get about a third to a half of your daily magnesium needs from just a handful of pumpkin seeds.


Oats have several nutrients, including fiber, complex carbohydrates, and nutrients essential for blood sugar stabilization and sustained energy. Oats are also a good source of vitamins B, iron, and manganese, which the body uses for energy production.


It's more than what you eat to boost your energy. It's about what you drink too. Over two-thirds of a person's body is made up of water. Your body's cells and organs depend on water to function correctly. You may be dehydrated if you feel fatigued. 


  1. What Is Energy? A Guide to Understanding Energy (
  2. Top 10 Energy-Boosting Foods | Fullscript

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