7 Best Foods to Boost Your Energy, according to the Experts

The start of a new year is marked with new goals, such as exercising more, spending less and eating better. According to a recent survey by Statista, eating healthier is the the second most popular resolution by 2025.

If you are committed to clean up your diet this year, it is a good idea to incorporate foods that you improve your energy. We talked to several diet and nutrition experts to learn more about the energy-boosting foods you should be focusing on.

For more on healthy eating, check out the best happiness enhancing foods and the best vitamins for healthy aging.

7 best foods to boost your energy

Your daily nutrition has a major impact on your energy levels and overall vitality. If you are looking to boost your energy and fight fatigue, experts recommend adding these seven foods to your diet.

1. Oats

Oats are a complex carbohydrate, which makes them a excellent source of energy for the body and the brain.

“Oats are rich in fiber, especially beta-glucan, which slows down digestion, stabilizes blood sugar and provides sustained energy. It also contains iron and B vitamins, which are essential for energy metabolism,” he says Morgan.
Walker
a sports nutritionist at Lebanon Valley College.

Kayla Farrell, a registered dietitian, adds that “Glucose from carbohydrates is the body’s primary energy source. Unlike refined carbs, such as white rice or white bread, these options prevent energy spikes and crashes, keeping the food longer.”

The most common way to add oats to your diet is through oatmeal. However, you can also add oats to smoothies or yogurt, incorporate them into baked goods or use them in homemade granola bars.

2. Avocados

Avocados are a great source of healthy fat, an essential macronutrient for optimizing energy levels.

“Avocados are rich in monounsaturated fat, which provides a sustained source of energy. They’re also packed with fiber to keep blood sugar levels stable and contain B vitamins, particularly folate, which help convert food into energy ” says Walker.

Not only can avocados boost your energy, but they also have cardiovascular health benefits. In a 2022 study, Harvard University researchers found that adults who ate at least two servings of avocado per week had a 21% less risk of heart disease than adults who did not consume.

3. Salmon

Salmon is one of the top food sources for better energy, according to nutrition experts.

“Salmon is an excellent energy-boosting food because it is rich in high-quality and healthy protein omega-3 fatty acidswhich supports muscle repair and reduces inflammation. It provides B vitamins, which are essential for energy metabolism and red blood cell production,” says Walker.

Farrell adds that “These benefits can translate into improved physical endurance while exercising and better energy throughout the day.” She notes that other fatty fish such as sardines, anchovies and mackerel are also great for boosting energy.

4. Beans

Beans are widely promoted as one of the best food sources for energy, especially if you’re on a budget.

“Beans of any variety pack a ton of nutrients and calories into every meal, which is helpful when you’re working to reduce your food spending,” says Trista Best, a registered dietitian at The Candida Diet.

“The fiber content of beans keeps you full and satisfied long after a meal and is beneficial for feeding the good bacteria in the gut, binding and clearing toxins and waste from your body. Beans can also help to reduce cholesterol and body weight,” he adds. The best.

Another benefit of beans is that they can be incorporated into many types of diets. If you follow a vegetarian or plant basedfor example, beans can be a good source of vegetable protein.

5. Berries

All kinds of berries, like blueberriesstrawberries, raspberries and blackberries, are known to promote better energy levels.

“Berries are rich in natural sugars and fiber, which provide a quick but sustained energy boost without blood sugar spikes. In addition, their high water content helps to maintain hydration, which is essential for the levels of optimal energy,” says Walker.

Berries are also proven to reduce the risk of Type 2 Diabetes, improve memory and cognition and reduce body weight. According to Harvard University researchers, evidence suggests that adults who regularly consume berries live longer than people who don’t eat them.

There are many ways to incorporate fruit into your diet throughout the day. Add berries to a morning protein smoothie or top a salad with berries at lunch. If you want a sweet treat at the end of the day, adding berries to whipped cream or ice cream can make for a healthier dessert.

6. Nuts and seeds

Nuts and seeds are incredibly nutrient dense, and can help with energy.

According to Walker, “Nuts and seeds are full of healthy fats, fiber and protein. They are excellent sources of magnesium, which plays a vital role in the production of energy by helping to break down carbohydrates and fats. In addition, nuts and seeds contain B vitamins, which are essential to convert food into usable energy.

In a study published in the medical journal Advances in Nutrition, adults who ate 28 grams of nuts per day had a 22% reduction in all-cause mortalityan 11% risk reduction for cancer deaths and a 21% risk reduction for heart disease.

Walker explains that almost all types of nuts and seeds can be incorporated into your diet for better energy. That includes nuts like almonds, walnuts, cashews, pistachios and Brazil nuts, and seeds like pumpkin, chia, flax and hemp.

7. Greek yogurt

Greek yogurt, which is high in protein and low in sugar, has been shown to improve energy levels.

“With a good balance of protein and carbohydrates (from lactose-free milk), Greek yogurt is a great choice for sustained energy. Its probiotics, too. supports intestinal healthwhich can affect energy levels. In addition, fortified Greek yogurt can be a source of vitamin D, which plays a role in energy by supporting muscle function and metabolic processes in general,” says Walker.

There are many creative ways to get the energy benefits of Greek yogurt. You can add Greek yogurt to smoothies, incorporate it into dips and sauces, add it to breads and use it as an alternative to sour cream.