Top 12 Foods High in Energy to Keep You Going Through the Day

Daisy Whitbread BSc (Hons) MSc DipION is a fully qualified nutritionist also trained in nutritional therapy. After her undergraduate degree in Anatomy and Physiology, she studied a Masters degree in Nutrition at King’s College, London, one of the leading nutrition departments in the United Kingdom. She then studied Nutritional Therapy for three years at The Institute of Optimum Nutrition, London. Her areas of specialism include weight management, meal planning, and improving energy levels.

One of the best ways to lead a healthy lifestyle and maintain a healthy weight is to eat food that sustains your energy levels throughout the day. The following list gives you 12 common foods that have been chosen for their ability to provide the body with energy.

Some of the foods provide slow-releasing energy from healthy carbohydrates, which are the body’s main energy source. Others contain a range of important vitamins and minerals involved in cellular energy production processes in the body.

Good quality protein sources are also included, as these are needed for maintaining body tissues, including muscle.

1Oatmeal
A bowl of oatmeal with blueberries

Oatmeal is one of the best sources of slow-releasing energy from low GI complex carbohydrates, to keep you going all morning. Also a great source of B-vitamins, which are needed to convert food into energy.
Nutrition Facts for Cooked Oatmeal.

2Spinach
Spinach

Spinach is high in iron, magnesium, and potassium. Iron transports oxygen around the body, needed for energy production. Magnesium plays a vital role in energy production, and together with potassium, is important for nerve and muscle function.
Nutrition Facts for Spinach.

3Sweet Potatoes
Sweet Potato

Sweet potatoes are a fantastic source of complex carbohydrates, along with iron, magnesium, and vitamin C. Vitamin C is needed for transporting fats into the cells of the body for energy production.
Nutrition Facts for Baked Sweet Potatoes.

4Eggs
Eggs

Eggs are a complete protein, (containing all the essential amino acids), B-vitamins, healthy fats, and some vitamin D. They also provide choline, the precursor for the neurotransmitter acetylcholine, which activates skeletal muscle.
Nutrition Facts for Hard Boiled Eggs.

5Fruit
Half an apricot

Fruits provide natural sugars, which are quickly absorbed into the bloodstream for an instant pick me up (but without the ‘sugar crash’ you get after eating refined sugars). Fruits are also high in fiber, vitamins, and antioxidants.
Nutrition Facts for Apricots.

6Green Tea
A glass of green tea

Green tea contains some caffeine for an energy boost, but without the ‘jittery’ side effects of stronger caffeine drinks, such as coffee. Furthermore, green tea may also help lower cholesterol.
Nutrition Facts for Green Tea.

7Nuts
Almonds

Nuts are energy dense due to their high content of healthy fats. They are also high in vitamins and minerals. Soaking nuts in water overnight ‘activates’ them (starts the germination or sprouting process) increasing the nutrient value even more and making them easier to digest.
Nutrition Facts for Almonds.

8Soybeans
Green Soybeans (Edamame)

Soybeans are high in protein, B-vitamins, copper, and phosphorous. Copper and phosphorous are involved in converting food into energy and releasing it into cells so it’s available for use by the body.
Nutrition Facts for Edamame.

9Fish
Salmon Fillets

Fish such as salmon, sardines and mackerel are an excellent source of complete protein, B vitamins, essential fats, and vitamin D. A lack of vitamin D can cause low energy, muscle fatigue, and low mood.
Nutrition Facts for Wild Atlantic Salmon (Cooked).

10Seeds (Squash and Pumpkin Seeds)
Squash and Pumpkin Seeds

Seeds are an excellent source of protein, healthy fats and minerals involved in energy production – including manganese, magnesium, phosphorus and zinc. Zinc is needed for the production of hormones in the body that affect energy and mood. It is also important for muscle recovery after exercise.
Nutrition Facts for Roasted Squash And Pumpkin Seeds (Unsalted).

11Natural Yogurt
Bowl of Yogurt with Raspberries

Yogurt contains live bacteria with many health benefits including regulating the immune system, improving digestion (so that more energy-giving nutrients are absorbed) and possibly even improving mood.
Nutrition Facts for Plain Yogurt.

12Water
A glass of water

Dehydration is one of the fastest ways to feel your physical and mental energy levels drop. Even mild dehydration of 1-2% can affect mood, energy levels, and ability to concentrate. Drink 8 glasses per day to keep your energy levels up.
Nutrition Facts for Tap Water.

source: https://www.myfooddata.com

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