Food is a vital piece of the health puzzle – without it, of course, the body would cease to function. In this day and age, eating means more than simply fueling your body. From social gatherings to family bonding, eating has become a centrepiece in many people’s lives.

When it comes to energy levels, diet is the be-all-end-all. Without eating the right foods, the cells in your body will not have the fuel they need to perform, and you will end up feeling tired and fatigued. But what foods are best to keep your energy up? Let’s take a look at some of the different natural foods that boost energy levels. 

Foods for energy

Food is essential for all bodily functions but crucial for your energy levels. Everything you eat contains certain nutrients or substances that can make or break your energy. If you eat a wholefood-rich diet, you’re likely getting the vitamins and minerals the body needs to function correctly. However, if a lot of what you eat has additives or is heavily processed, you’re consuming substances that will eventually harm how well your cells perform their jobs, leading to fatigue.  

The good news is that changing your diet to help boost your overall health and energy levels isn’t difficult, and you don’t have to give up everything you love to eat. You can treat yourself in moderation while incorporating good energy-boosting foods to help you ward off those pesky and lingering feelings of tiredness. 

What foods boost your energy levels naturally? 

Various wholefoods provide the energy you need to tackle your daily life. Foods that contain energy-boosting nutrients such as protein, iron, potassium, CoQ10, B vitamins, carnitine, and creatine are your best option. Let’s delve into some of the foods that contain these nutrients.

Animal-based proteins

Animal-based proteins contain essential vitamins and minerals that are required for energy. The best animal proteins for the abovementioned key nutrients include: 

• Chicken
• Turkey
• Eggs 
• Cheese 
• Milk 

Other animal proteins such as beef and pork also offer nutrients, but they also contain other substances, such as excess amounts of fat, that could stall energy production in your body. That is why it’s best to stick to leaner meat products if you want to reap the benefits of energy-boosting nutrients. That way, you will avoid excess substances that could cause more harm than good. 

Plant-based proteins 

Plant-based proteins are often used as substitutes for people who don’t want to consume much or any meat. However, most plant-based proteins are incomplete, meaning they don’t contain all the amino acids required to build protein in the body. Because of this, you will need to eat more of them to get the same benefit as their animal-based counterparts. 

The nutrients mentioned above can be found in the following plant protein foods: 

• Almonds
• Amaranth
• Cashews
• Chia seeds
• Peanuts
• Pistachios
• Pumpkin seeds
• Quinoa 
• Sesame seeds
• Walnuts 
• Black beans
• Edamame
• Soybeans 

Fruits

Fruits are an essential part of any healthy diet for many reasons. When it comes to energy levels, fruits contain vital nutrients that help cells in the body stay energized. The best way to consume fruit is fresh and whole.

If you want to battle fatigue, you can choose fruits such as: 

• Apples
• Avocados
• Bananas 
• Blueberries
• Dates
• Goji berries
• Cantaloupe
• Lemons
• Oranges
• Raisins
• Strawberries 

These contain vitamins and minerals such as CoQ10, magnesium, potassium, and iron – all of which will fuel your cells to perform appropriately. 

Vegetables 

Similar to fruit, vegetables should be included in everyone’s diet. While each vegetable contains its own nutrient content, all veggies have something to help power your cells with what they need to get things done. When it comes to energy levels, some vegetables may be better than others.

Some good vegetables to incorporate into an energy-boosting diet include: 

• Asparagus
• Broccoli
• Carrots
• Cauliflower
• Spinach
• Squash 
• Sweet potatoes 

Magnesium and potassium are found in all of the foods mentioned above. Others contain extra nutrients such as iron, CoQ10, and protein to help increase the boost you’ll get when eating them regularly.  

Grains

Wholegrains are complex carbs. They are broken down by the body slowly, with the nutrients used more effectively. They also contain more nutrients than simple carbs and are lower on the glycemic index.

Because of their vitamin and mineral content, wholegrains are a perfect addition to an energy-boosting diet. Some of the best options include: 

• Brown rice
• Oatmeal 
• Whole wheat 
• White rice 
• Fortified breakfast cereals

When it comes to fortified cereal, you’ll want to choose an option with the least amount of sugar. Too much processed sugar can hinder your energy levels in the long run. 

Dairy substitutes 

Eating dairy alternatives can be a great way to get high levels of potassium, magnesium, protein, and B vitamins for people who wish to avoid dairy products. All these nutrients are vital to your overall energy levels. Some of the best options for dairy alternatives include: 

• Almond milk
• Cashew milk
• Oat milk
• Rice milk
• Soy milk
• Ice creams and yogurts made from a milk alternative (try to stick with low-sugar options)

If you want to boost your energy levels, regularly incorporating any of these foods is a great way to do it!

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If you experience short-term or chronic anxiety, you’re likely familiar with how it feels when an attack is happening. It may come on slow and begin to build rapidly. Your heart begins to race and your breathing quickens. During this time, your body goes through several different processes, all of which consume energy. This is why people often feel exhausted after a bout of anxiety or stress.

Many people may feel the mental anguish of a stressful situation causes tiredness. However, there’s more going on beneath the surface that causes fatigue following an attack of anxiousness. But what does anxiety do to the body, and how does it affect how much energy you have? Read on to learn how anxiety can influence energy levels. 

What does anxiety do to the body? 

Anxiety is an intense feeling of dread, worry, or impending doom. It can occur sporadically because of stressful events. It can also be chronic, as is the case with anxiety disorders. In many cases, people feel anxiety in entirely safe situations, where nothing specific is triggering the feelings.

When the brain thinks there is a threat, hormones are released from different areas such as the pituitary gland, adrenal glands, and hypothalamus. These hormones prepare you to fight or flee the perceived danger. When those hormones are released, they trigger physical symptoms that can include:

• Shaking 
• A faster heart rate
• Chest pain
• Shallow and rapid breathing
• Dry mouth
• Muscle tension
• Nausea
• Diarrhea
• Dizziness 

These physical symptoms all contribute to the fatigue people feel after experiencing a bout of anxiety. However, if stress is constant or occurs more often, that tiredness can stick around even after rest. 

How can anxiety affect a person’s ability to function? 

Because of the physical symptoms above, a person’s ability to participate in regular activities during a bout of anxiety can be near impossible. Every system in the body is affected differently. 

Central nervous system 

The release of hormones during anxiety and stress increases symptoms such as headaches, dizziness, and depression. That is because the nervous system becomes flooded with the hormones and chemicals that are released to help deal with a specific threat. 

Cardiovascular system

The cardiovascular symptoms arising during bouts of anxiety put stress on your heart muscle. That can increase a person’s risk of developing heart disease and high blood pressure. Some chest pain associated with anxiety may even feel like a heart attack, prompting people to visit a hospital. 

Digestive system 

The digestive system can get thrown out of balance because of anxiety. Stomach aches, nausea, and diarrhea are all common symptoms of anxiety, meaning day-to-day living can be disrupted severely. Dealing with gastrointestinal issues can also sap your energy. 

Immune system

The flood of chemicals released during anxiety also affects the function of the immune system. Constant stress can leave a person with a weakened immune system that cannot fight off pathogens as well as it should. With a weaker immune system and more risk of sickness, you are likely to feel more tired if you catch a common cold or other illness. 

Sleep 

If you aren’t getting enough quality sleep, you will not be able to function at your best. Long-term anxiety can negatively affect your sleeping patterns, sometimes leading to insomnia. Insomnia and other sleep issues such as the inability to stay asleep throughout the night can, over time, cause a person to feel chronically tired. 

The issue with sleep and anxiety is that the two can be codependent. That means that one can cause the other and vice versa. If it goes on long enough, this cycle will lead to severe tiredness in people with chronic anxiety.  

What does anxiety fatigue feel like? 

There are two ways that anxiety can cause a person to feel tired all the time. The first is sleep-related, and the second is known as anxiety fatigue.

Fatigue is mental or physical tiredness that does not go away. People with fatigue often feel weak, unmotivated, and as if they need sleep throughout the day. Anxiety fatigue is fatigue brought on by anxiety.

Some symptoms that you can experience if you have anxiety fatigue include: 

• Brain fogginess 
• Inability to concentrate or finish a thought 
• Poor memory 

The little things that you do daily can feel highly taxing, and it’s hard to escape those feelings if you have anxiety that continues every day. Eventually, stress and anxiety may lead to chronic fatigue syndrome, a condition marked by excessive fatigue that will not go away. 

How can you restore your energy levels? 

To address fatigue caused by anxiety, you have to take it step by step. The first thing you will want to do is manage your stress and seek treatment. You should also adopt specific lifestyle changes. To help curb anxiety’s effects while undergoing treatment, you can: 

• Develop bedtime and wake-up routines to get into a good cycle of sleep 
• Engage in some form of exercise every day 
• Try meditation to reduce the overall levels of stress hormones in your bloodstream

Anxiety isn’t easy to deal with, and neither is being tired all the time. The best thing you can do for both is address your anxiety head-on and get the proper treatment and lifestyle practices in place. 

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Having low energy levels can hinder your performance throughout the day. Whether you need to be sharp for a work presentation or your afternoon workout routine, having a good amount of energy is vital. Since food is your body’s energy source, it’s only natural to assume that any type of food will give you the energy levels you need to get through your day. However, there are some foods that provide much more energy than others.

If you’re wondering “What can I eat to give me a boost of energy?”, look no further than the following 14 foods, which are proven to give you that stamina you’re looking for.

Which foods give you energy quickly?

Not all foods are created equal when it comes to energy. This is because of different nutritional content. Certain foods with a high level of quality nutrients will be far better for that energy increase you need. To incorporate more energy-rich foods into your meals, try consuming the following things.

1. Fatty fish

Salmon and tuna are types of fatty fish that are packed with energy-providing nutrients such as protein, fatty acids, and B vitamins. Vitamin B12, in particular, is especially important for energy levels because of its ability to produce red blood cells and help iron do its job in the body. A single serving of fatty fish provides all the vitamin B12 you’ll need throughout the day, and this is what helps to increase energy.  

2. Brown rice

Brown rice is nutritious for a variety of reasons, but when it comes to energy, it’s the high amount of manganese that really helps keep you alert and ready to take on any task. Manganese helps enzymes break down foods in the body to turn them into energy.

3. Sweet potatoes

Sweet potatoes also have a high amount of manganese that is vital in keeping energy levels up. Because they are also nutrient-dense and classified as complex carbohydrates, they digest slower. This gives the body more stable energy levels.

4. Quinoa

Quinoa is high in protein, complex carbohydrates, and dietary fiber. It also has a good amount of minerals and vitamins the body needs for different processes. It is low on the glycemic index, which makes it a great source for sustained energy throughout the day. It also contains manganese, magnesium, and folate, all of which are important for energy levels.

5. Oatmeal

Oatmeal is the breakfast of choice for many people because of its health benefits. What some people may not know is that it’s a great energy booster. This is because it is full of B vitamins, iron, and manganese as well as beta glucan. Beta glucan is a soluble fiber that can aid the digestive system and its absorption of nutrients. This keeps energy levels stable and consistent throughout the day.

6. Lentils

Lentils are typically eaten as a plant-based protein, but the legumes are great for increasing energy and keeping levels steady. They are high in both carbohydrates and fiber, as well as manganese, zinc, and iron. The combined nutrient value of lentils is what helps to give the body the boost it needs.

7. Beets

Beets may not be a favorite food for everyone, but with their health benefits and the many different ways you can incorporate them into meals, everyone should be trying to get a little more beet into their diet. Beets are high in antioxidants, which help to improve blood flow; they also contain nitrates, which help in the production of nitric oxide. Nitric oxide helps oxygen flow throughout the body and can increase energy levels. 

What snacks are high in energy?

For many people, snacking is a big part of their energy intake. Leading a busy life can often have people skipping meals or foregoing healthier meal options for quick takeout when time is scarce. There are, however, some great snack options that will help to keep energy levels up throughout the day.

8. Bananas

Bananas are full of complex carbohydrates, potassium, and vitamin B6, all of which can give the body the energy boost it needs to help ward off fatigue throughout the day.

9. Coffee

Coffee is typically the first thing people reach for in the morning to wake themselves up, and for good reason. Its caffeine content passes through the blood into the brain quickly. There, it stimulates the production of epinephrine, a hormone that stimulates both the body and the brain, leading to higher energy levels.

10. Eggs

Eggs are great in both meals and snacks; however, on their own as a snack, an egg can provide the body with a good amount of protein. Eggs also contain an essential amino acid known as leucine, which gives the body a boost of energy.

11. Apples

Apples are nutrient-dense and contain natural sugars and fibers. This helps the body to release energy slower, thus keeping a steady stream flowing throughout the day. Their antioxidant content also helps to boost energy because antioxidants have been shown to lead to slower digestion, thus releasing energy for longer periods of time.

12. Dark chocolate

This sweet treat is great for energy levels for a few reasons. It is full of antioxidants, which help to maintain steady energy release, increase the flow of blood to aid in oxygen delivery, and reduce mental fatigue.Dark chocolate also contains caffeine and theobromine, which are stimulants designed to enhance energy levels.

13. Goji berries

Goji berries are nutrient powerhouses. They are high in antioxidants, vitamins, minerals, and fiber, all of which help to provide energy to the body.

14. Edamame

Edamame is a great snack for those looking for an energy boost because of its high levels of protein, carbohydrates, and fiber. It also contains manganese and folic acid that can help increase energy.

By adding these foods into your meal and snack schedule, you can help give your body the energy boost it needs as well as keeping energy levels steady and consistent throughout each day.

Featured image by Louis Hansel @shotsoflouis on Unsplash