Bananas may be the best quick snack for sustained energy. While bananas are a good natural source of sugar, they are also rich in fibers that help slow the digestion of that sugar. Bananas contain helpful nutrients that make the body feel full of energy.
Avocados are a well-rounded fruit in terms of health values and nutrients. As a study in Critical Reviews in Food Science and NutritionTrusted Source notes, they contain nutrients, protein, and fiber that may help sustain energy levels throughout the day. They also contain good fats that may increase energy levels, and make fat-soluble nutrients more available in the body.
Goji berries are small, reddish berries containing many nutrients and important anti-aging and antioxidant properties, as a review in Drug Design, Development and TherapyTrusted Source notes. The specific antioxidants have many possible benefits, including giving the body more energy.
Apples may be another simple snack to give the body lasting energy. Along with fiber and nutrients, a study in the journal Horticulture ResearchTrusted Source notes that apples are high in antioxidants called flavonoids, which may help fight against oxidative stress and inflammation in the body.
As a study in the Journal of Agricultural and Food ChemistryTrusted Source notes, strawberries are a good source of minerals, vitamin C, and folates. They also contain phenols, which are essential antioxidants that may help the body create energy at the cellular level.
Most people enjoy oranges for their taste, which comes from the antioxidant vitamin C. Vitamin C may help reduce oxidative stress in the body and prevent fatigue. A study in the journal AntioxidantsTrusted Source notes that young adult male students who have higher levels of vitamin C may also have better mood and may be less likely to experience confusion, anger, or depression.
Berries, including blueberries, raspberries, and blackberries, may be a good energy boosting food when the body is craving something sweet. Dark berries tend to be higher in natural antioxidants than lighter-colored ones, which may reduce inflammation and fatigue in the body.
Fish, in general, is an excellent and light source of protein and B vitamins that may give the body sustained energy throughout the day. Fatty cold-water fish, such as salmon, sardines, and tuna, tend to be higher in omega-3 fatty acids.
Yogurt may also be a source of energyTrusted Source. As the USDA show, natural yogurt is rich in protein, fats, and simple carbohydrates, which provide energy to the body. Yogurt is also very easy to eat on the go, which makes it a great alternative to vending machine food.
Eggs provide the body with plenty of protein and nutrients for sustainable energy. As the USDA note, one large hard-boiled egg contains about 6 grams (g)Trusted Source of protein and 5 g of fatTrusted Source, as well as vitamins and minerals to help keep the body energized and feeling full for longer than other snacks.
Yams and sweet potatoes are beneficial sources of carbohydrates, which provide energy. Yet sweet potatoes are also high in fiber, which may help slow the body’s absorption of these carbohydrates. This may make them a good option for sustained energy throughout the day.
As a study in the journal Food Science and BiotechnologyTrusted Source notes, beets may provide the body with a great source of antioxidants and nutrients that help improve blood flow and energy. People can consume beets as dried beetroot chips, cooked beets or as a bottle of beetroot juice.
Dark, leafy greens such as kale, spinach, and collard greens are nutrient dense and contain filling proteins, as well as nutrients and antioxidants. Greens may be difficult to digest raw for some people, so breaking them down by cooking them with a bit of vinegar or lemon juice may help.
Dark chocolate may be an easy way to increase energy. Rich, dark chocolate usually has much less sugar than milk chocolate. Less sugar means less immediate energy, but more cocoa content means more of the benefits of cocoa, including helpful antioxidants such as flavonoids.
A bowl of whole-grain oatmeal may be a great way to provide the body with energy. Oats are rich in fiber, and they may enable the body to feel fuller for longer than other breakfast choices. As a study in The Journal of NutritionTrusted Source notes, whole-grain oats are also a source of essential minerals, vitamins, and phenolic compounds, all of which may help energize the body.
Popcorn is rich in carbohydrates. However, it also contains fiber to help slow the digestion. Popcorn may make a person feel full for longer than other carbohydrates. As a study in Nutrition JournalTrusted Source notes, people who ate popcorn rather than potato chips felt fuller from the snack.
One of the benefits of brown rice may be that it retains much of the fiber from the husk. The husk is not there in white rice, which may cause the body to absorb the carbohydrate content quickly. This may lead to a spike and then a crash in energy levels.
Whether roasted soybeans or young edamame beans in the pod, soybeansTrusted Source contain protein with a wide variety of amino acids, as well as magnesium and potassium, according to the USDA.
Lentils are a relatively cheap form of protein and fiber, which may make them a great option for people on a budget. The fiber may help to manage the digestion of the carbs, keeping the body full and providing a source of sustained energy.
Many nuts contain a blend of protein, fats, and some carbohydrates to provide energy throughout the day. Nuts are typically also rich sources of vitamins and minerals such as magnesium, calcium, or phosphorous.
Peanut butter is typically rich in protein, fats, and fiber, and may help a person feel full for longer after eating it. This may cut the need for constant snacking, which may also leave a person feeling drained as their body has to digest continuously.
Water is the most crucial energizing ingredient on this list. Water is vital for every cell in the body to work correctly. While most people think of dehydration as an extreme scenario, the body may become partially dehydrated if a person goes all morning without water.
Coffee is a recognizable energy booster. The caffeine in coffee makes the body and mind feel alert and may make people more productive. Coffee also contains antioxidants called polyphenols, which may reduce oxidative stress in the cells and help the body function better.
Green tea still contains small amounts of caffeine, but it also has compounds that may help reduce oxidative stress and inflammation in the body. The result may be a smoother transition than coffee to a more awake and energetic state.
Yerba maté is a drink native to South America. Drinking the herb as a tea provides the body with similar stimulating effects as tea or coffee. Yerba maté contains many active nutrients, antioxidants, and amino acids. People who drink yerba maté say it provides a much smoother form of energy by comparison to the jolt of energy from coffee.
