​​Foods You Should Eat to Increase Energy and Vitality

Feeling a loss of energy, concentration, and mental alertness in the early afternoon is common for many people. In part, this is due to the body’s natural circadian rhythms. The energy drop may also be the result of the food you consume. Adults, in general, tend to feel a loss of daytime energy as they age. Remedies to combat afternoon fatigue include taking a short power nap, exercising or going for a walk. These options may not be practical in some situations. A better and longer-term solution can be found by including specific foods in your daily diet.


Consuming a candy bar or a sugary drink is not a real solution. You may get a quick energy boost but then feel even more tired when the sugar rush wears off. What your body and brain require are foods that are high in fiber and that provide a healthy balance of carbohydrates, protein, and fat.


Grains & Nuts

Your body digests whole grains more slowly than other foods. The benefit is greater stability in both blood sugar and energy levels. Oatmeal, an excellent source of fiber and carbs, provides a healthy way to start your day. Oats, in general, work to reduce the risk of heart disease and provide Vitamin B essential for transforming carbs into energy. Replacing white bread with a whole grain option is also a wise choice.


Brown rice contains a high level of manganese, which breaks down proteins and carbs and converts them into energy.Unlike starchy white rice, brown rice is less processed and contains higher nutritional value. The fiber content helps to regulate blood sugar levels and sustain an even energy level throughout the day.


Walnuts, almonds, and pistachios will all provide a quick boost to your energy level. They contain magnesium and vitamins B and E, which reduce stress and fatigue. Pistachios are high in both fiber and protein. Even peanut butter, when used in moderation, is an energy booster. Choose an all-natural brand to reduce sugar content.


Fruits and Vegetables

Eating one orange not only provides the recommended daily dose of vitamin C but also contributes natural sugars and fiber to sustain energy levels. Oranges contain antioxidants, which can reduce feelings of stress. To obtain the full benefit, you need to consume the entire orange except for the peel. Apples are also a great source for carbs, fiber, and antioxidants. The best results come from eating the whole apple, peel and all, rather than simply consuming apple juice.Bananas offer another energy stimulating option. They provide potassium and electrolytes with the added benefit of high fiber content.


Other energy-producing fruits include raspberries, cherries, blackberries, pears, and strawberries. Fruit works great as a stand-alone snack you can toss in your bag or briefcase or as an ingredient in a salad, on cereal or when combined in a smoothie. Yogurt, which is, by itself, an excellent energy-producing snack containing carbs, protein and important vitamins, can also be enhanced by topping it with your favorite fruit.


If your diet preference tends toward the vegetarian side of the menu, you can choose from a wide selection of items rich in manganese, vitamins, iron, and other energy-producing nutrients. These include asparagus, broccoli, mushrooms, carrots, cabbage, spinach, kale, sweet potatoes, and artichokes.



Salmon and tuna are often referred to as brain foods. They contain healthy omega-3 fatty acids that have been shown to improve memory, mood, and energy. A tuna sandwich on whole-grain bread provides an excellent energy boost to work through the afternoon. Adding tuna or salmon to a lunch salad also serves to enhance alertness and eliminate feelings of fatigue.


Honey, Chocolate, and Coffee

Consuming a moderate amount of honey will boost your energy in just minutes. Honey contains important nutrients, vitamins, and minerals plus natural sugars. Combine it with oatmeal for a double dose of energy.


Dark chocolate contains a natural stimulant similar to caffeine. Snacking on a small amount can generate a large energy boost plus an improved mood. Antioxidants improve blood flow, which, in turn, increases oxygen to the brain-stimulating alertness and focus.  


Coffee is a natural go-to drink for many who feel the need for a little energy boost. The caffeine content, which quickly passes from the bloodstream to the brain, often results in a quick jump in both alertness and focus. An average cup of coffee contains few calories as long as you don’t start adding, sugar, cream, and flavorings. 


Both the quantity and quality of food eaten during the day impact energy levels. Replacing some of the foods in your diet with these energizing options should result in sustained vitality plus improved concentration and focus, enhancing your productivity all day long.


⭐️Related Healthy Eating Articles:⭐️

 3 Easy Tips for Making Healthy Food Choices

Eating Right in the Fight Against Cancer

How Diets Should Really Work

Seven Things to Put in Healthy Salads

Are You Consuming More Calories Than You Think? - 5 Food Types to Check

7 Iron-Rich Foods to Boost Your Energy Levels

Reasons to Try Intermittent Fasting

10 Ways to Reduce Fat In Your Diet

Incredible Health Benefits of a Raw Food Diet

Seven Nutrients That Your Diet May Be Missing

Why We Should Eat Eggs Every Morning

The Importance of Eating Breakfast

Quick and Healthy Breakfasts

Is Your Breakfast Sabotaging Your Diet?

Five Reasons to Eat Brown Rice Instead of White

How Many Calories Do I Need to Eat?

7 Foods That Naturally Boost Fertility

Nutritious Foods for Your Colon Health

Should You Take Vitamins?

Why Eating a Mediterranean Diet is a Time-Tested Strategy for Better Health

Lose Weight Quickly with These Low Carbohydrate Dieting Tips

Could A Low Carb Lifestyle Be the Best Way to Achieve Your Weight Loss Resolution?

The Keto Diet: Does It Really Work for Weight Loss?

Healthy Eating: A Better Approach to Dieting than Cutting Calories

5 Whole Grains That Are Good For You

5 Easy Ways to Eat More Protein without Supplements or Powders

Congratulations on Your Low-Salt Diet

Is Sodium Bad for Your Health? The Salty Truth about Sodium and How It Affects the Human Body

7 Simple Ways to Add More Healing Foods to Your Diet

Could a Vegan Diet Give Your Immune System a Boost?

Six Ways to a Healthy Immune System

10 Easy Ways to Get More Benefits from the Vegetables You Eat

Nutrition for Beauty: 9 Essential Nutrients for Skin, Hair, and Nail Health

The Truth About Sugar in Fruits - Why Fruit Should Form a Part of Everyone's Diet

The Best Way to Eat Fruit

5 Power Foods to Get You Through Your Work Day

Foods You Should Eat to Increase Energy and Vitality

Clean Eating is Easier Than You May Think

Five tips to help you save on your food budget

Your Healthy Grocery List – Tips for Healthy Supermarket Shopping

How to Become a Raw Vegan in 5 Steps

Becoming a Vegetarian: What You Need to Know

12 Great High Protein Snacks to Satisfy Your Hunger and Help Your Diet

The Benefits of Herbal Tea

7 Healthy, All-Natural Alternatives to Sugar

Eat These 10 Foods to Boost Your Immune System

Health Benefits You Get When You Eat Fiber

Health Effects of Your Meal Frequency and Portion Sizes

Benefits of Lemons and Limes

Five Leafy Green Vegetables You Need in a Healthy Diet

5 Delicious Health Benefits of Greek Yogurt

Benefits of Going Organic: Why You Should Eat More Organic Food

Some Key Reasons Why People Fast

Food and Drink: 5 Easy Ways to Boost Your Brain Power

Exactly Why Processed Carbs Can Be Harmful to Your Health

Dietary Supplements: Who Needs Them and How to Choose

Why You Should Avoid Trans Fats

How to Quit Drinking Soft Drinks

Top 5 Nutrition Concerns for Diabetics

5 Factors That Cut Kidney Cancer Risk

Krill Oil vs. Fish Oil – Which Is Better for Your Body?

The Health Benefits of Krill Oil – Separating Fact From Fiction

Eat Your Way to Healthy Eyes This Spring

Juicing vs. Blending: What's the Difference?

Cow’s Milk Versus Soy Milk: How Do They Differ Nutritionally?

Healthy Oils for Cooking - Know Your Choices

Top Foods Rich in Vitamin C That You Can Include in Your Diet

The Top 5 Foods for a Cleansing Detox Diet

5 Ways That Red Wine Can Benefit Your Health

The Real Benefits of Acai Berries

Reasons to Consume Olive Oil

4 Great Ways to Use Olive Oil

6 Reasons Why Everyone Should Be Drinking Green Tea

Seven Reasons to Eat Dark Chocolate Every Day

Five Sources of Healthy Fat

10 Tips for Healthy Weight Gain

5 Health Benefits of Cinnamon

The Wonderful Health Benefits of Coffee

Seven Great Complex Carb Sources

6 Sources Known to Speed Up the Metabolism

Lemon Peels: 5 Surprising Benefits for Your Health

Manuka Honey: What Can It Do for Your Health?

4 Foods That Spell Bad News for Your Bones

The Health Benefits of Black Pepper


CLICK HERE To Discover The Easy To Make Smoothies For Rapid Weight Loss, Increased Energy & Incredible Health 


⭐️Related Links⭐️

Fat Loss Articles

Exercise Articles 

General Health Articles

120 Diet Tips🥗

75 Fat Loss Tips🍌

28 Fruits To Try🍎

12 Vegetables To Try🥦

12 Nuts & Seeds To Try🥜

8 Spices & Herbs To Try🌿