11 foods that will help keep your energy up

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It is fair to say that most foods give you an energy boost, but they do it in different ways. For example, eating pastries, cakes, dairy-based desserts as well as drinking fizzy sodas – foods rich in sugar – will provide you with an instant but short-term energy boost. But soon enough, the following crash will leave you hungry and tired again.

On the other hand, enriching your diet with slow-release carbs, healthy fats, and diverse protein sources will provide you with a slower, steadier energy stream. Below, you will find a list of eleven foods that will help you keep your energy levels up throughout the day. They include but are not limited to almonds, dark chocolate, matcha, avocados, brown rice, edamame beans, and many more. Continue reading to learn more about the foods that will keep you energized.


Almonds are a great source of unsaturated fats and protein. Eating almonds regularly has been proven to increase your energy levels as well as keep your brain sharp. Almonds also contain vitamin E, which helps fight free radicals and prevents premature cell degeneration.

Chia seeds

Chia seeds are another great source of protein and fiber. They can help regulate your blood sugar levels, which in turn will help you avoid sugar crashes. Chia seeds are also very rich in calcium, magnesium, and potassium. They provide the body with long-lasting energy and can boost your endurance during exercise.

Matcha green tea

Green tea is rich in antioxidants such as epigallocatechin gallate (EGCG), which is a powerful anti-inflammatory. Matcha green tea contains more EGCG than any other green tea product. It also contains L-theanine, an amino acid that helps reduce your stress and anxiety levels. Drinking one or two cups of matcha every morning will make you feel energized for the rest of the day.

Dark chocolate

Chocolate contains flavonoids, a compound that reduces oxidative stress and improves cognitive function. At the same time, you should know that dark chocolate happens to be much healthier than other types of chocolate. A mixture of some dark chocolate pieces in your oatmeal or cereal works just as well. As an alternative, dark cocoa powder can be added to smoothies or used to make hot chocolate.


Avocados are rich in monounsaturated fats and fiber. These fats improve your digestion and help maintain a healthy weight. Avocados also contain potassium, magnesium, folate, and vitamins C, K, and B6. They help you fight inflammation and keep your brain and memory sharp.

Brown rice

Brown rice is an excellent source of fiber; it helps your body remove toxins and prevents constipation. Brown rice contains complex carbohydrates that release energy slowly into the body. As a result, you get steady energy levels throughout the day.


Edamame is a great source of protein and fiber. The fiber in edamame makes it easy to digest and prevents constipation. Edamame also contains anti-inflammatory agents, which can help you fight off a cold or seasonal allergy symptoms.

Dark leafy greens

Dark leafy greens such as kale, collard greens, Swiss chard, and spinach are loaded with vitamins A and C, as well as iron, calcium, magnesium, and omega-3 fatty acids. These nutrients help boost your immune system, reduce inflammation, keep you energized and alert, and stave off fatigue.

Coconut oil

Coconut oil is one of the healthiest fats you can consume. It is loaded with medium-chain triglycerides (MCTs), which are sent straight to your liver where they are immediately converted into energy. As a result, coconut oil can significantly improve your cognitive function and memory. Coconut oil also contains lauric acid, which has anti-fungal, anti-viral, and anti-bacterial properties.


Turmeric contains curcumin, a powerful antioxidant that fights free radicals and prevents cell damage. It also improves your immune system and helps fight off inflammation. Turmeric can be added to soups, stews, or smoothies.


A bowl of oatmeal in the morning will keep your energy levels up all day long. Oats are rich in soluble fiber, which slows down digestion, making you feel fuller longer. Oats are also a great source of protein and fiber – the fiber in oats helps regulate your blood sugar levels, keeping hunger pangs away for hours.


There is a lot of pressure on us to perform at our best all the time. And today, it is more than just about keeping up with the Joneses, but about living up to our own self-imposed expectations of success. However, when we don’t get enough sleep and other essential nutrients, it will be very difficult to work and live in high gear every day.

The foods that will keep your energy levels up and help you perform at your best include dark chocolate, avocados, dark leafy greens, coconut oil, turmeric, green tea, oats, and many more. You can find these foods online or in your local supermarket.