6 Foods That Increase Your Energy Levels


We all know the feeling – it is mid-afternoon on a Tuesday and making it through the staggering

pile of work left for us before it is finally time to go home seems like a daunting task. The energy

drinks and candy bars in the break room vending machine are calling our names, like the

devious little tempters that they are.


Stop! Not only are those quick fixes unhealthy in the long term if consumed regularly, but they

are also ineffective in the short term. While an energy drink or a sugary candy bar will give you a

quick hit of energy, the following energy crash will likely leave you worse off than before. All you

are doing is putting the inevitable exhaustion off a little bit. Instead of an unsatisfying and unhealthy

quick-fix, eat one of those six foods instead to increase your energy level the healthy way!


1. Halibut

Skip the chicken at lunch and go for the fish, instead. Halibut is a rich source of magnesium and

a slight magnesium deficiency is a very common cause of low energy levels! Magnesium is

needed for over 300 biochemical reactions in our bodies and one of those is breaking down

glucose into energy. A magnesium deficiency can make that conversion less efficient and result

in low energy levels!


If you don’t like Halibut or have neither a refrigerator at work nor a cafeteria for hot lunches,

don’t worry. Almonds, hazelnuts, and cashews are all excellent sources of magnesium, as well.

Whole grain cereals, especially bran cereal, can help you get to your daily recommended

300mg for women or 350mg for men of magnesium!


2. Whole grains

Whole grains are widely thought of as an important part of a healthy diet and there are plenty of

good reasons why! Whole grains are not only a great source of magnesium, but they are also a

lower glycemic index food than their refined counterparts.


By opting for a whole wheat bagel at breakfast, rather than a white one, you set yourself up for a

day of steady, strong energy levels. While refined grains are quickly converted to glucose in

your body, hitting your bloodstream all at once for a sharp energy spike followed by that all too

familiar and all too undesirable sluggish feeling, whole grains are digested more slowly,

releasing glucose into your bloodstream slowly and steadily. Whether you choose whole wheat

bread, oatmeal, quinoa, brown rice, or another grain, you won’t go wrong if you choose the

whole grain version!


3. Bananas

Fruits are full of sugar and sugar provides you with quick energy. Unlike the sugar in a candy

bar, however, the sugar in fruit is packaged with vitamins, minerals, and fiber. The vitamins and

minerals improve your overall health and wellbeing, resulting in better energy levels in the long

term. The fiber slows how quickly the sugar hits your bloodstream, so you have a steadier and

longer lasting energy rise without a harsh crash into lethargy.

If you want to mix it up, apples, oranges, pears, and berries are all great choices. Any fruit will

do! Try to choose fresh fruit over dried fruit as often as possible to maximize the energy benefits

and keep caloric intake in check.


4. Yogurt

Healthy carbohydrates are important for keeping energy levels high, but don’t forget about

protein. If you pair yogurt with your whole grain cereal or fresh fruit, the protein in the yogurt will

further slow the release of glucose into your bloodstream, providing you with longer lasting,

even energy. Choose greek yogurt over traditional yogurt for up to four times as much protein

per serving!


5. Beans

Beans may not be the sexiest food out there, but they’re great for you! Beans are low-fat protein

powerhouses with a lot of iron, magnesium, potassium, calcium, and B vitamins. These vitamins

and minerals, especially paired with the slow-burning protein, are excellent for supporting a

healthy metabolism. That is a great reason to add chili to the menu tonight!

Hooray! It looks like you can justify a candy bar as a pick-me-up, after all, as long as you

choose the right kind of treat and keep an eye on portion sizes. Cacao is rich in flavanol, an

antioxidant that can help protect heart health. A healthy heart circulates more oxygen more

efficiently throughout your body, preventing you from falling into the 4pm slump.

The darker the chocolate, the better for you that it is. Higher cacao content in your chocolate bar

not only means that you are getting more of the good stuff in the cacao, but also that there is

less room for sugar!


Whether you are craving savory or sweet and whether you are looking for a meal or a snack,

there is an energy-boosting food out there for you. Include more of the six energy-boosting

foods listed above in your daily diet and enjoy the benefits of high energy! For more information on

nutrition visit www.freshnlean.com/blog.



1. Top 10 Energy-Boosting Foods and Drinks by Bari Lieberman, Men’s Fitness Magazine

2. 8 Energy-Boosting Foods by Alyssa Jung, Reader’s Digest

3. Top 10 Healthy Energy-Boosting Foods by Danielle Wong Moores, Healthline

Makenna Redden
Love social media and connecting with new people. Interests include health, travel, dance, and personal growth.