Best Energy-boosting Foods To Eat Everyday

Himalayan Natives

3 min Read

January 22, 2021 | health-nutrition

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Energy Boosting Foods

Everyone at some point of the day feels tired or exhausted. A lack of energy may affect daily activities, thereby making them less productive. Consequently, the type and quantity of food play an important role in determining the energy levels in the body. Even though all types of food provide the body with energy but the amount of energy provided by each food can vary greatly. There are numerous foods that consist of nutrients that can help increase the energy levels in the body. However, the body mostly needs more sustainable energy from ingredients such as fruits, grains, and legumes. 

Let us take a look at some of the energy-boosting foods:

Brown Rice

Brown rice is highly nutritious when compared to white rice. It is less processed and consists of more nutritional value due to its high fiber, vitamins, and minerals content. One-half cup or 50 grams of brown rice consists of 2 grams of fiber and provides a large portion of your recommended daily intake (RDI) of manganese. Manganese is a mineral that helps enzymes to break down carbs and proteins to generate energy. Moreover, due to its fiber content, brown rice has a low glycemic index which can help regulate blood sugar levels and provide a steady level of energy throughout the day. 

Brown Rice


Quinoa, a seed popular for its high protein, carb, and dietary fiber content is also filled with vitamins and minerals. Even though it has a high carbohydrate content, it has a low glycemic index, which makes it a complex carbohydrate that can provide a sustained energy release. Quinoa is also rich in manganese, magnesium, and folate that helps in overall well-being and improved health. 



Along with being a wonderful source of protein, lentils are a great source of nutrients as well which helps boost energy levels. Lentils are legumes that are filled with carbohydrates and fiber. One cup of cooked lentils provides up to 36 grams of carbohydrate and about 14 grams of fiber. This energy-boosting food can increase your energy levels by replenishing your stores of folate, manganese, zinc, and iron. These nutrients help in the production of cellular energy and the breakdown of nutrients to release energy.


Low levels of omega-3 fatty acids in the body lead to inflammation and fatigue. Seeds like chia, flax, and pumpkin are high in plant-based omega-3 fatty acids which can help increase energy levels. Moreover, seeds are also a good source of fiber and protein which helps in the slow digestion of its nutrients, thereby resulting in a steady, sustained release of energy.


Nuts are packed with nutrients and can prove to be great energy-boosting foods. Nuts like almonds, walnuts, and cashews are popular for their high-calorie proteins, carbs, and healthy fat content. These energy-giving foods provide an adequate amount of carbohydrates and fiber for a steady and sustained energy boost. Nuts also consist of other vitamins and minerals including manganese, iron, B vitamins, and vitamin E which can help increase energy production and reduce tiredness. Walnuts are particularly high in omega-3 & omega-6 fatty acids and antioxidants that can help boost energy levels and protect the body from inflammation.


A large variety of foods can help boost your energy. The above-mentioned energy-boosting foods are a few that can help increase overall power and stamina. Additionally, many of these energy-boosting foods consist of a significant amount of nutrients, including vitamins, minerals, and antioxidants. All of these compounds are involved in the production of energy within the cells, as well as, provide several other health benefits. Incorporate these energy-giving foods into your diet to get an energy boost for a longer period of time.

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