10 Natural Energy-Boosting Foods


While every meal provides energy to the body, the amount of energy varies greatly. Even though most foods, such as sugary beverages, pastries, and candies, give the body an instant energy boost, they are typically followed by an immediate crash that leaves you feeling even more hungry and exhausted. However, there are longer-digesting, more sustainable foods that provide the body with a steady energy supply.

10 Natural Energy-Boosting Foods

Here are ten foods that you can add to your meal to boost your energy naturally:

Smart Carbohydrates

Carbohydrates are the body’s preferred energy source and play an essential role in providing energy, despite most dieters avoiding them. They increase serotonin levels, which helps enhance and maintain a positive mood.

However, not all carbohydrates are healthy energy boosters.

Dietitians recommend whole-grain carbohydrates such as brown rice, cereal, and whole-wheat bread because they are absorbed slowly into the bloodstream, ensuring a steady energy supply. While sweets can provide an immediate boost, it doesn’t last very long, and fatigue typically follows.

Nuts – Almonds, Cashews, and Hazelnuts

Magnesium is necessary for converting dietary sugars into energy in the body. Cashews, hazelnuts, and almonds are rich in magnesium and protein. Researchers have discovered a correlation between low magnesium levels and low energy levels.

Lean Meats

Excellent sources of the amino acid tyrosine are lean meats such as skinless chicken, turkey, beef, and pork. Tyrosine increases the levels of dopamine and norepinephrine, two neurotransmitters that enhance concentration and vigilance. Additionally, lean meat is an excellent source of vitamin B12, which alleviates insomnia and depression.


For non-meat eaters, sardines are an excellent source of high-quality protein that provides sustained energy. In addition, they are rich in the omega-3 “marine” fatty acids DHA and EPA, which protect against heart disease.


In addition to being an excellent source of energy, leafy green vegetables are rich in folate, which protects against depression. Nuts, legumes, and citrus fruits are also excellent dietary folate sources.


In addition to boosting your energy levels, eating beets has numerous other health benefits. Multiple studies have demonstrated that beets are an excellent source of essential nutrients and antioxidants that improve energy and blood circulation. Numerous professional athletes have admitted to consuming beets for their energy-enhancing properties.

You can consume beets cooked, dried, or as an extract.

Dark Chocolate

Dark chocolates are excellent and healthy alternatives if you must indulge in sweets. Dark chocolates and candy bars contain less sugar than milk chocolate and candy bars. Research has shown that they also enhance cognitive functions and mood.

Additionally, cocoa contains antioxidants that enhance blood flow, reduce blood pressure, and protect body cells. It keeps your energy level high and your body healthy. However, dark chocolate is still chocolate and contains fat, so small portions are recommended.


The United States Department of Agriculture (USDA) recommends natural yogurt as an excellent source of energy-providing simple carbohydrates, fats, and protein. It’s another excellent source of energy and a healthy alternative to unhealthy vending machine snacks that is consumable on the go.


Eggs provide an abundance of nutrients and protein to the body, ensuring a steady energy supply. According to the USDA, a single hard-boiled egg contains 5 grams of fat, 6 grams of protein, and other essential minerals and vitamins required to keep the body satiated and energized.


Water assists in transporting nutrients and fuel to your cells. It also aids in waste elimination, and your body becomes fatigued if you do not drink enough of it. According to research, those who consume more water consume less sugar, fat, and cholesterol than those who do not.

Drinking water is vital when engaging in a strenuous activity because it maintains hydration and energy levels. 


All foods provide energy, but those listed above provide energy that lasts longer and avoids energy crashes throughout the day. They are also easy to find. Combined with a balanced diet, exercise, and good sleep, they can improve energy levels and reduce fatigue.

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