8 Best Healthy Food Items for Increased Energy

8 Best Healthy Food Items for Increased Energy

Our bodies are fueled by healthy food, and poor nutrition is a leading cause of low energy levels. Many people could feel more upbeat and energized on a daily basis by simply improving their diets. In fact, there are a number of specific foods that can provide the body with a healthy boost of energy.

The best foods to eat to improve energy levels are high in protein and complex carbohydrates with fiber. Simple carbohydrates, like those found in fruits and vegetables, provide an instant source of energy, but they burn quickly and do not sustain high energy levels for long. Complex carbohydrates include food items like starchy vegetables and whole grains, and they burn slowly, producing a steady supply of energy. Fiber helps these complex carbohydrates to be absorbed even more slowly and steadily, while protein helps us use energy more efficiently.

Even dehydration can contribute significantly to low energy levels, so it is important to drink enough water every day. Consuming enough of foods high in certain vitamins and minerals can also help people feel more consistently energetic. The following are a few specific foods that may improve energy when added to the diet.

Orange Juice
Low levels of vitamin C have been linked to lowered energy levels in some people. Regularly consuming dietary sources of vitamin C can counteract this effect. Citrus fruits like oranges are a good source of this vitamin, and one glass of orange juice per day is enough to help. Other dietary sources of vitamin C include broccoli and tomatoes.

Greek Yogurt
For a quick snack or a healthy food to add to any meal, Greek yogurt is a smart choice. This type of yogurt contains more protein and less fat than regular yogurt, which makes it a healthy alternative. As a good source of protein, it helps the body regulate its use of energy.

Peanut Butter Sandwich
Peanut butter is packed with protein. Paired with whole wheat bread, which contains complex carbohydrates with fiber, this snack is a great energy booster. The energy it provides will be steadily released over time, so it won't result in a crash, and it will keep energy levels raised throughout the day.

Winter Squash
Winter squashes like butternut and acorn can add an energy-boosting element to any meal. These are starchy vegetables, so they are high in complex carbohydrates, which provide a steady release of energy. Squash is also an excellent source of vitamin C, so this could be an alternative to that glass of orange juice.

Fatty fish like salmon is a healthy source of protein. It also contains a variety of other nutrients that can contribute to higher energy levels. Fish like this contains B vitamins, which are known to help the body create energy from food.

Tree Nuts
Almonds, cashews, walnuts, and other tree nuts are another healthy, high-energy snack. They contain plenty of protein, fiber, healthy fats, vitamins, and other substances that can help people feel more energetic.

This whole grain cereal contains large amounts of soluble fiber, which slows the absorption rate of carbohydrates. This is good because whole grains are also a good source of complex carbohydrates, which already produce a slow, steady stream of energy.

Iron plays an essential role in transporting oxygen throughout the body, so low levels of this mineral can cause fatigue. If this is the source of low energy, then it may help to improve the diet by adding foods like spinach that are rich in iron.

Which specific foods are best for helping a person feel more energized depends on what is causing the low energy levels to begin with. In general, the above foods are good choices. For most people, eating plenty of healthy food as part of a well-balanced diet is one of the best ways to achieve a more energetic body and mind.


Fitness Tools

Are You Overweight?

Calculate your Body Mass Index

Your Height: ft. in.
Your Weight: lbs.

How Many Calories Should I Consume?

Use Our Calorie Calculator To See How Many Calories You Should be Consuming.