These 8 Foods Will Make You Feel More Energized

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Alexandra Lozovschi

If you're feeling burnt out and are constantly drained, one way to perk yourself back up again is a change of diet. You might not know this, but certain foods can give you an unexpected energy boost -- so why not take advantage of their benefits?

Whether you're looking for a quick, pick-me-up snack or are researching some healthy options for your cooked meals, these eight foods will make you feel more energized.


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Eggs are a high-energy breakfast food that will give you the protein and healthy fats you need to start the day right. They're also rich in vitamins (including B vitamins, which are vital for energy) and minerals, such as contain choline, iodine, and DHA (an Omega-3 fatty acid).

“Eggs are an excellent choice for long-burning energy due to their macronutrient profile,” nutritionist Tori Kornhaas tells Glamor.

Pro tip: try to buy eggs produced by pasture-raised chickens, since these have much higher levels of vitamins A, D, E, and Omega-3s.

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While eating protein will certainly help you fight the 2 p.m. slump, our body's preferred fast-acting source of energy is carbohydrates. Enter yogurt, which has plenty of both: protein, as well as carbs (in the form of lactose and galactose).

“Yogurt also contains probiotics, which offer a slew of health benefits including improved digestion and absorption of nutrients as well as the production of B vitamins, which are essential for energy production," says Katie Cavuto, who is the executive chef for Saladworks.

Pro tip: for a refreshing, reenergizing snack, mix plain Greek yogurt with berries or use it as a sub for whipped cream on roast cinnamon apples and pears.


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One excellent food to keep you alert is green, leafy vegetables, such as kale, collard, and spinach. They contain easily absorbable B vitamins, in addition to iron, calcium, and magnesium. This means they're full of high-energy benefits, which also remain intact when you cook them.

Pro tip: use greens as a side dish, in smoothies, or as a bed for your chicken, fish, or steak dishes.

Sweet Potatoes

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Another carb that will keep you going for a long time is the famously delicious sweet potato.

“Sweet potatoes are a complex carbohydrate, meaning the body can convert it into glucose and use it as an energy source,” says Kornhaas.

They're chock-full of fiber -- "which helps to steady the pace of digestion," she points out -- and have a moderate glycemic index that makes them a viable option for weight loss as well. So savor them to stave off tiredness and maintain your figure at the same time!

Pro tip: combine them with high-quality fat like ghee, avocado, grass-fed butter, or nut butter.


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Another great choice for fast energy is bananas, says Kornhaas.

"Because they are a carbohydrate, they will burn faster and provide a quick source of energy compared to the other macronutrients (protein and fat).”

No wonder they're a preferred snack among athletes and highly active people!

Pro tip: because bananas have sugar, enjoy them with nut butter to avoid any blood sugar spikes.


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Just like eggs, almonds are another source of long-burning energy. They're packed with protein and monounsaturated fat, while also providing a substantial amount of vitamin E, manganese, and magnesium.

Because they're so nutrient-rich and a great combination of healthy fat and protein, almonds are "a wonderful choice for a quick, pick-me-up snack," according to Kornhaas.

Pro tip: combine almonds with dark chocolate for a delightful revitalizing snack.


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Also in the complex carbs category, oatmeal is a high-energy food you don't want to pass up on. It's rich in fiber and energy-boosting compounds, such as iron, magnesium, and B vitamins, and will help provide lasting energy throughout the day. After all, they call it the breakfast of champions for a reason!

Pro tip: look up easy no-bake oatmeal recipes or add some oats to your smoothies -- it's enough to reap the benefits!


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One protein source that ticks all the right boxes for natural energy support is salmon. Acacia Wright, who is a registered dietician for Orgain, explains why that is.

“While it's known for having a high concentration of anti-inflammatory Omega-3 fatty acids, it also provides an excellent source of B vitamins, particularly B12, which plays an essential role in our body's energy production."

As an added bonus, salmon is also one of the few natural food sources of vitamin D, making it effective against vitamin D deficiency-induced fatigue.

Pro tip: squeeze some lemon over your grilled salmon (lemon also helps energize you) and serve with a side dish of your favorite greens.