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10 Foods That Help Boost Your Energy Throughout the Day

salmon, avocado, egg, nuts, almonds, seeds, and greek yogurt are great foods to boost energy

When you’re lacking energy, you may find yourself inadvertently reaching for foods to perk you up. While you may feel that caffeine or carbohydrates can help, they will spike your blood sugar and make you crash after a short-lived burst of energy. Here are better foods that you should consider when you need an energy boost next time.


One ounce of almonds is full of magnesium and vitamin B. Studies also show that you’ll grow tired faster if you have magnesium or vitamin B deficiencies. Additionally, you may become irritable and have problems concentrating.


When you’re considering what foods give you energy, don’t overlook popcorn. Since it is a whole grain, it will not lead to the crash that comes after consuming simple carbohydrates. It also provides volume, which will keep you satisfied longer.

Peanut Butter

Although peanut butter is a calorie-dense food, it is also one of the foods to boost energy. Two tablespoons contain healthy fats, protein, and fiber that will keep your blood sugar level stable while making you feel less hungry.


Known as a “brain food” because of the omega-3 fatty acids it contains, salmon provides a boost of energy and also improves your mood. Since it contains a lot of protein, salmon will keep you full and energized for quite a while.


One of the foods that give you energy but is not mentioned very often – bananas. Bananas can sustain your energy because they are full of fiber, Vitamin B6, and potassium.


Packed with nutrients and the amino acid L-tyrosine, kale will fill you up and keep your blood sugar stable.


Oatmeal can boost your energy and keep you full for a while. It is filled with fiber, which takes time to digest. Since it will keep your blood sugar level stable, you will feel energized and focused without the need for another snack. It is also a great choice for breakfast in the morning.


When you eat 25 pistachios, you only consume 100 calories and a whole lot of protein, fiber, and heart-healthy monounsaturated fats. When you snack on pistachios, you have to remove their shell, which will slow you down so that you don’t accidentally overeat.


Hummus is a Mediterranean dip that is rich in protein and contains many nutrients. It contains a few simple ingredients: pureed garbanzo beans, lemon juice, sesame-based tahini, and olive oil. These ingredients work together to give your body the energy that it needs. The fiber and protein from the beans will stabilize your blood sugar while making you less hungry and more energized. Some people have started using it on their sandwiches instead of using less nutritious options like mayonnaise.

Greek Yogurt

Instead of simply reaching for just any yogurt, make sure you reach for the Greek variety. It contains twice as much hunger-satisfying protein, 17 grams per 6 ounces, as regular yogurt. You can make this snack even better with toppings. Adding fresh berries and chopped nuts will provide additional nutrients. You may want to select the nonfat variety to avoid extra calories if you’re watching your weight.

Now that you know what foods give you energy, isn’t it time to start including more of them in your diet? Z.E.N. Foods can help you do just that. Call (310) 205-9368 for more info.

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