Top 16 Healthy Foods That Give You Energy

Have you been feeling run-down all day long? Do you feel like you have next to no energy or fatigued throughout the day?

A large component that contributes to our energy levels is the food that we eat. Of course, every edible item contains energy, however, there are several food items that are known to give us much more energy than the rest.

These are the food items that we should incorporate within our diet in order to stay active and productive all day, every day. Here are is a list of fifteen healthy foods that give you energy that lasts all day.



Oatmeal is the perfect healthy food to start your day off with a boost of energy. It has been written off by several off from many diets due to its carbohydrate content.

However, once oatmeal is broken down in our bodies, it is absorbed in the form of nutrition and energy. The rate with which it absorbs in the body is slow, which is why it will last you all day.

The best part is that oatmeal is highly versatile, which is why you can pair it with not only something sweet but with something savory as well.



Blueberries are an incredibly tasty and refreshing snack that you can munch on at any time of the day.

We all know that blueberries are rich with antioxidants but, what many don’t know is that they are also energy-boosting. It has been reported that blueberries contain fibers that are both soluble and insoluble.

These fibers have the ability to slow down the rate with which food is digested, within our GI tract. This leads to a much steadier release rate of sugar and energy within our system, which is why you will feel energetic throughout the day.



Apart from containing rich amounts of potassium, bananas have been popular amongst athletes who snack on them after their workout. Bananas are rich in carbohydrates as well as those minerals that have energy-boosting properties.

Not only do these minerals boost physical energy levels but also mental energy levels. This is why bananas are ideal to have at any given time. Mix them with your oatmeal for the perfect start to your day.



People can debate whether eggs are tasty or not, but what people can’t debate on is the fact that eggs are fuel for our bodies. Eggs are known to provide us with a steady stream of energy, as they are packed full of proteins.

They are incredibly healthy as, while increasing energy levels, they do not increase insulin and blood sugar levels when digested. Not only that, but eggs also contain an amino acid known as leucine, which helps in stimulating our energy production.

Leucine also serves the purpose of breaking down fat and turning it into energy. Eggs are truly one of the best healthy foods that give you energy.


Dark Chocolate

The taste of dark chocolate is an acquired one. Nevertheless, there is no doubt that it is a great addition to the list of healthy foods that give you energy. Dark chocolate is perfect for those who do not want to feel fatigued after working out.

It has been reported that dark chocolate helps in widening blood vessels. This leads to our body consuming less energy while you are working out. A study conducted on cyclists showed that those who consumed dark chocolate were able to workout faster and for a longer time.

Incorporating dark chocolate in moderation, within your daily eating habits will be one of the best things that you can do for yourself.



Beans are one of the best healthy foods that give you energy that will last you all day. They are packed with proteins that, once ingested, will help in stabilizing your levels of blood sugar.

Not just that, beans are rich in vitamin B, which assists your body in generating energy from food. The best part is that beans are something that is both inexpensive and readily available anywhere in the world. It is the simplest way to introduce yourself to meals that boost your energy.



Shrimps aren’t just delicious but are energy-boosting as well. They are full of vitamin B12 as well as omega-3 fats, which serve the purpose of boosting your energy levels and even your mood.

Not to mention, they have a low amount of calories, which makes it one of the most balanced and healthy foods that give you energy. Also, great news, it has been reported that ingesting cholesterol, which is contained in shrimps and eggs, won’t increase the cholesterol within your blood.

Shrimps are truly the perfect item to incorporate within your weekly meal plan.



Yogurt is another healthy food item that is considered as fuel for our body. Two components, known as galactose and lactose, which are referred to as simple sugars, make up the carbohydrates that are present in yogurt.

Once these simple sugars are broken down, they turn into energy that is ready to use. If that’s not enough, yogurt is also rich in proteins. These proteins help to reduce the rate of digestion of carbohydrates as well as the release of sugars within our bloodstreams.

It also functions as fuel for our cells, as it contains both vitamin B2 and vitamin B12. Both of these aid in the formation process of molecule ATP’s. Yogurt truly is the king of healthy foods that give you energy.



There is no doubt that nuts provide us with instant and ready to use energy. Nuts are the perfect healthy food that you can snack on no matter where you are.

They are packed full of fiber, carbohydrates, and even proteins. All of these components assist in releasing a steady stream of energy that will last you all day. Apart from that, nuts are also packed with healthy fats, minerals, as well as vitamins.

Grab a handful of nuts every day and simply enjoy the benefits as well as the taste. Nuts may be small, but they pack a punch with the amount of energy-boosting properties they contain.



People have been jumping on the quinoa bandwagon and for good reason. It is made of incredible components that are healthy as well as energy-boosting. These components include amino acids, manganese, folate, protein, magnesium, and many more.

It is easy to cook, delicious, versatile, and energy-boosting. What more could one ask for?



Hummus, a Mediterranean side dish that is made up of ingredients, such as sesame seed paste, chickpeas that have been pureed, lemon juice, and olive oil. Sounds absolutely delicious, doesn’t it?

Well, it also consists of incredible energy-boosting properties. Its main component is chickpeas, which are packed full of healthy fats, proteins, and carbohydrates. The existence of carbohydrates will provide you with the energy boost that you need.

While the proteins that are contained in chickpeas will assist your body stabilizing levels of blood sugar, that exist within your system.

That is not all, hummus will also reduce the rate with which carbohydrates are absorbed into your system. It is truly the perfect dish that you can have every single day.



Apart from being readily available in every part of the world and being incredibly inexpensive, lentils are a great source of energy. Lentils consist of proteins and are further packed full of fiber and carbohydrates.

It has been reported that just one cup of lentils provides us with approximately sixteen grams of fiber and forty grams of carbohydrates. Lentils boost our energy levels by restoring the amount of iron, manganese, zinc, and folate, that is stored within our body.

Every single one of these nutrients plays a vital role in enhancing the effectiveness with which our cells produce energy. Apart from that, it further helps in breaking down these nutrients to turn them into energy. There is no doubt that every single person should be incorporating lentils into their diet.



Apples are deemed to be one of the most popular fruits, all over the planet, and rightfully so. This fruit has one of the greatest amounts of energy-boosting properties due to its components, which are fiber as well as carbohydrates.

Not only that, but apples are also rich with natural sugars. Fiber combined with natural sugars is the ideal source of energy, as it influences our body to release energy at a much steadier pace. This is why the energy we sustain from eating an apple has the potential of lasting us all day.

Apples, similar to blueberries, are also rich with antioxidants. It has been reported that these antioxidants assist in slowing down the rate with which our body digests carbohydrates.

This is another reason why energy sustained from apples can last for a lengthy period of time. For full effect, you should eat whole apples.


Goji Berries

Goji berries, even though they aren’t as world-renowned, they are an incredible fruit that, those who can, should make a part of their diet. These berries are a fruit that is considered to be quite prevalent within the realm of Chinese medicine for centuries.

The reason behind this significance is the benefits that they provide. Goji berries, similar to apples and blueberries, are rich in antioxidants, minerals, as well as vitamins. One of the most majorly beneficial components of the goji berries is its fiber content.

It has been reported that goji berries reduce the occurrence of feeling fatigued and enhances our mental performance. If you have never tasted goji berries, there is no need to fret, as they taste delicious and are incredibly versatile in terms of eatability.

You can either eat raw goji berries or even mix them in yogurt for an extra boost of energy.



As time progresses, the market for avocados has experienced an exponential growth in the demand for it. Avocados are considered to be a part of the list of superfoods and rightfully so.

It is delicious, healthy, and incredibly energy-boosting. Not only are avocados rich and packed with fiber but also with healthy fats and carbohydrates. It has been reported that 84 percent of the carbohydrates, that are consisted within avocados, are made up of polyunsaturated and monounsaturated fatty acids.

Research has proven that both of these fatty acids are considered to be healthy fats. They serve the purpose of promoting blood fat levels that are optimal as well as enhancing the rate with which our body absorbs nutrients.

Once these healthy fats are stored within our body, they are converted into energy. Truly one of the most ideal sources of energy that also tastes delicious.


Fatty Fishes

Fatty fishes, such as fresh tuna or even salmon are incredibly healthy foods that you should incorporate into your diet.

Not to mention that they will provide you with tons of energy throughout the day. They are packed with fatty acids, proteins, and even vitamin B. These components are what make them so healthy.

It has been reported that, by eating one serving of either tuna or salmon, you will provide your body with the complete daily recommended amount of omega 3, through the fatty acids. The best part is that fatty fishes are a natural and organic source of omega 3.

People, for years, have been known to take ingest omega-3 to reduce fatigue.



It is important for all of us to be mindful of all of the things that we incorporate into our diets. Every single thing that we eat has a direct effect on us and our lifestyle.

Considering how hectic and fast-paced everyday life has become, it is important for us to stay active and productive so that we may not fall behind. This state of productivity can be achieved by simply eating healthier food items that provide us with energy.

We hope that you will incorporate some, if not all, of these food items into your diet plan.


More Ideas For Your Weight Loss