Many people feel tired or rundown at some point during the day. A lack of energy could affect your daily activities and make you less productive.

Perhaps not surprisingly, the type and quantity of food you eat play essential roles in determining your energy levels during the day.

Even though all foods give you energy, some foods contain nutrients that could help increase your energy levels and maintain your alertness and focus throughout the day.

Here’s a list of 27 foods that have been proven to help promote energy levels.

 

1. Bananas

Bananas may be one of the best foods for energy. They’re an excellent source of complex carbs, potassium, and vitamin B6, all of which can help boost your energy levels.

2. Fatty fish

Fatty fish like salmon and tuna are good sources of protein, fatty acids, and B vitamins, making them great foods to include in your diet.

A serving of salmon or tuna provides you the recommended daily amount of omega-3 fatty acids and vitamin B12.

Omega-3 fatty acids have been shown to reduce inflammation, which is a common cause of fatigue.

In fact, some studies determined that taking omega-3 supplements could decrease fatigue, especially in cancer patients and those recovering from cancer.

Furthermore, vitamin B12 works with folate to produce red blood cells and help iron work better in your body. Optimal levels of red blood cells and iron can reduce fatigue and increase energy.

3. Brown rice

Brown rice is a very nutritious food. Compared with white rice, it’s less processed and retains more nutritional value in the form of fiber, vitamins, and minerals.

One-half cup (50 grams) of brown rice contains 2 grams of fiber and provides a large portion of your recommended daily intake (RDI) of manganese, a mineral that helps enzymes break down carbs and proteins to generate energy.

Additionally, thanks to its fiber content, brown rice has a low glycemic index. Therefore, it could help regulate blood sugar levels and promote steady energy levels throughout the day.

4. Sweet potatoes

Aside from being delicious, sweet potatoes are a nutritious source of energy for those looking for an extra boost.

 

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