Best foods to boost energy: Eat nuts, bananas and dark chocolate to avoid energy crashes

If you find yourself crashing in the middle of the day and your energy levels dip, instead of grabbing a coffee or a chocolate bar, try choosing the right foods that will keep you active and energetic throughout the day.

Maintaining a balanced diet with complex carbohydrates, healthy fats, protein, and essential vitamins and minerals can give you sustained energy and avoid energy crashes.

Whether you’re juggling work, managing a household, or powering through workouts, these foods will keep your going throughout the day, while also providing long-lasting fuel for your body and brain.

Here are the best energy-boosting foods to include in your diet.

• Whole grains

Whole grains such as oats, quinoa, and brown rice are excellent sources of complex carbohydrates, which release energy slowly to provide a steady supply of fuel, as also highlighted by the Harvard T.H. Chan School of Public Health. Their fibre content also helps stabilise blood sugar levels, preventing energy dips.

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• Nuts and seeds

Nuts, such as almonds and walnuts, and seeds, like chia and sunflower seeds, are good sources of healthy fats, protein, and magnesium, which are important nutrients for energy production. The National Institutes of Health notes that magnesium is essential for maintaining steady energy levels.

• Fruits

According to a study in the Journal of Nutritional Biochemistry, fruits such as bananas, apples, and oranges are a source of natural sugars and fibre, which gives a quick and sustained energy boost. Bananas contain potassium, which supports muscle function and energy. Citrus fruits are full of Vitamin C, which reduces fatigue and boosts immunity.

• Lean proteins

Lean protein sources include chicken, fish, eggs, and legumes provide the body with essential amino acids that are necessary for muscle repair and energy production. According to the American Journal of Clinical Nutrition, they support both energy and muscle maintenance. Protein also helps you stay full for longer and keeps your energy stable throughout the day.

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• Legumes

Lentils, chickpeas, and black beans are great sources of complex carbohydrates, iron, and protein. Iron, as also highlighted by the World Health Organization, prevents fatigue and increases energy among people.

• Yoghurt

Yogurt is loaded with probiotics, proteins, and calcium, and all that is good for gut and energy. According to the National Center for Complementary and Integrative Health, they help in regulating energy along with the overall health of the digestive system. The probiotic will help maintain digestion which will ensure nutrient absorption.

• Dark chocolate

Dark chocolate has at least 70 percent cacao and flavonoids, caffeine, and magnesium to enhance mental acuity and energy. Moderate amounts of caffeine can also be felt to provide an immediate boost without jitters. Dark chocolate was proven in studies of the Journal of Psychopharmacology to have cognitive enhancing properties that maintain energy levels.

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• Green leafy vegetables

Spinach, kale, and fenugreek (methi) are packed with iron, folate, and magnesium, all of which are crucial for energy metabolism.

• Sweet potatoes

Sweet potatoes are a powerhouse of complex carbohydrates, fibre, and Vitamin A. Their low glycemic index ensures a gradual release of energy, keeping you energized for longer. The American Diabetes Association also recommends them as a healthy carb choice.

• Water

Dehydration is a common cause of fatigue. Drinking enough water throughout the day helps maintain optimal body function and energy levels.

• Herbal teas

Green tea and ginseng tea are rich in antioxidants and moderate levels of caffeine, providing an energy boost without the sharp spikes and crashes associated with sugary drinks. Research on EGCG, a key compound in green tea, published in PubMed, highlights its role in improving focus and maintaining energy.

• Eggs

Eggs are a complete protein source and contain choline, which supports brain and muscle activity. The Journal of the American College of Nutrition identifies eggs as an excellent source of protein and a nutrient-dense option for sustained energy throughout the day.

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Tips to naturally boost energy

To maximise your energy levels, eat small, frequent meals throughout the day to prevent energy dips. Eat a balanced meal including carbohydrates, proteins, and healthy fats. Avoid refined sugars and processed foods that cause energy spikes and then crashes; and ensure you stay hydrated.

Incorporating these energy-boosting foods into your daily diet will not only help you maintain consistent energy levels but also support overall health and well-being.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.