9 surprising foods that will boost your energy

Sardines

Okay, we know that sardines fall under the category of fish. But these little fish deserve their own call.

“Sardines are a personal favorite energy-boosting food due to their rich blend of protein, healthy fats and essential nutrients such as vitamin B12. These nutrients play a crucial role in energy metabolism and help efficiently convert food into usable energy,” says Tabib.

Research has shown that consuming foods rich in vitamin b12like sardines, can help combat fatigue and support overall energy levels.

Not a fan of eating them solo? “Pair them with a salad and balsamic vinaigrette for a quick and easy lunch,” says Tabib.

Spinach

Another top recommendation for energy-boosting foods from Tabib is this popular leafy green. Thanks to its rich nutritional profile, including iron, magnesium and vitamins B and C, which are essential for energy production and metabolism.

“The high content of folic acid helps in the formation of red blood cells, which promotes oxygen transport to the cells for energy production,” she adds. “Try combining your plant-based iron sources with a vitamin C source, for example by squeezing a squeeze of lemon, to increase the absorption of iron into your blood.”

Research suggests that consuming leafy greens such as spinach is associated with increased energy levels and improved overall health

Walnuts

Tabib calls walnuts a brain-boosting energy food due to their high content of healthy fats, protein and fiber.

“The combination of omega-3 fatty acids, antioxidants and polyphenols in walnuts supports heart health and cognitive function,” she says.

Whole fruit with nut butter

This combo couldn’t be easier to prepare: grab fruit, spread some almond butter on it.

Pasquariello is a fan of this energy-boosting combination because you get complex carbohydrates and fiber from the whole fruit, plus protein and healthy fats from the nut butter. Try an apple, orange, pear, peach, you name it, and if you don’t have any almond butter lying around, accompany the fruit with a handful of nuts.

“The fats and proteins take longer to break down than the carbohydrates in the fruit, so you get both quick and long-lasting energy, making this an optimal snack,” she says.

Avocado with whole wheat bread

“Avocados contain healthy fats, lots of fiber, some protein and also carbohydrates, so when it comes to single foods, they provide a pretty solid ‘full package’ of nutrients,” says Pasquariello.

Since they are a bit boring/clumsy to eat alone, she prefers adding some avocado slices to a slice of louche, whole wheat or sourdough bread, flax crackers, tacos or salads. macronutrient profile of your meal,” she says.

Which nutrients help increase energy?

“In a world dominated by quick fixes and caffeine boosts, it’s easy to forget that nature has provided us with foods that naturally boost our energy levels in a sustainable and healthy way. While processed, sugar-laden treats can provide a temporary energy spike, they often lead to an inevitable crash, leaving us more tired than before,” says Manaker. “Conversely, foods rich in vitamins, minerals and other essential nutrients can boost our body’s energy production processes, leaving us feeling revitalized and alert all day without the need for artificial stimulants.”

We already touched on it a bit above, but all macronutrients (carbohydrates, proteins and fats) play a role in energy production. In addition to these nutrients, there are other nutrients to look for in food if you’re looking for something to give you a boost. Here’s the breakdown:

Carbohydrates

Carbohydrates are the body’s main source of fuel, although not all carbohydrates are created equal. “Complex carbohydrates, such as those found in whole grains, are essential because they provide a steady release of energy throughout the day due to their slow digestion and absorption,” she explains.

Complex carbohydrates are the best choice if you want energy. Known as “slow carbohydrates,” these foods release glucose (which is our main fuel source) into the bloodstream at a more constant rate because they have a larger molecular chain and are usually intact with fiber, says Tabib. “This means it takes longer for our digestion to break down. Foods rich in complex carbohydrates include whole grains, fruits, vegetables and legumes.

Egg white

Protein is essential for building and repairing body tissues, says Manaker. “They can also serve as a source of energy when carbohydrate stores are depleted,” she adds. “Foods rich in protein, such as lean meat, eggs and legumes, are crucial for sustainable energy.”

Although protein needs vary, 0.8 g to 1.2 g of protein per kg of body weight is generally sufficient as a baseline.

Fat

Pass the avocado and EVOO. “Healthy fats, especially those rich in omega-3 fatty acids, provide energy and can help promote satiety, which maintains the ‘fuel’ that feeds the brain and muscles over a period of time,” says Manaker .

Iron

“Iron, an essential mineral, helps produce hemoglobin, which carries oxygen from the lungs to the rest of the body,” says Manaker. “Foods rich in iron, such as spinach and red meat, can boost energy by increasing the efficiency of oxygen distribution.”

Building on that, Tabib shares that iron deficiency can lead to fatigue and reduced energy levels. “Good sources of iron include lean meats, poultry, fish, legumes and fortified grains,” she says.

Vitamin b12

“Vitamin B12 plays a critical role in energy production at the cellular level and is necessary for converting the food we eat into usable energy,” says Manaker. “This vitamin is mainly found in animal products, which underlines the importance of B12 supplements for people on a vegetarian or vegan diet.”

Magnesium

Magnesium is what Tabibs likes to call the underdog of nutrients. “It plays a key role in biochemical reactions in the body, including energy production and muscle function. It acts as the converter of carbohydrates, proteins and fat into energy,” she says. “Foods high in magnesium include nuts, seeds, whole grains, green leafy vegetables and legumes.”

Sugar

We all know that sugar gives you energy, and sugar tends to get a bad rap, but it’s actually the body’s ‘preferred’ energy source.

“It is the most readily available energy source to fuel our muscles, brain functions and more because the body can break down this energy more quickly than fats or proteins,” says Pasquariello. “As such, a small high-carb snack can actually be best to eat just before a workout, and it’s why distance runners bring things like energy gels for consumption during a race or long run.”

That said, the digestion of sugar (carbohydrates) itself is very fast, so you may find yourself feeling hungry again quickly if you only eat sugar.

This story originally appeared on Men’s Health USA