Top 10 foods for energy

Published September 7, 2021

Do you turn into a zombie without your morning coffee? Do you find yourself continually yawning and reaching for sugar-laden treats to get you through the day? The amount of sleep you clocked the night before may not be the only reason your energy levels are slumping. The types of food we eat, play an important role in our daily energy levels, and while coffee and sugar will undoubtedly give us an energy hit, an energy nose-dive is sure to follow.

Our bodies get energy from the food we eat, and making smarter food choices can help us stay awake and alert for longer. To help you keep up with your kids or get through the working week, we’ve rounded up ten of the top energy‐boosting foods to recharge your battery without the need for a caffeine hit.

1.  Wholegrains for energy and B vitamins

While carbohydrates have been given a bad rep of late, they’re actually the body’s preferred energy source. Although not all carbohydrates are created equal; wholegrains such as brown rice, oats, millet, rye and spelt provide a constant source of energy thanks to their vitamin, mineral and fibre content. Whole grains are also a rich source of B vitamins that help the body convert the food we eat into energy.

2.  Dark chocolate for antioxidants and energy

There is no need to give up chocolate entirely as it’s a great source of antioxidants, plus it contains a little caffeine, theobromine (which can stimulate the nervous system) and magnesium to help give your energy levels a lift. Just remember the darker, the better.

3.  Water

While it might sound a bit boring, a dehydrated body functions less efficiently, and one of the most common symptoms of dehydration is fatigue.  So make sure you get your 2 litres of water a day.

4.  Almonds — a low GI energy snack

Almonds contain good fats, vitamins and minerals, are low in sugar, and have a low glycaemic index (GI) providing sustained energy, making them an ideal snack to get you through the afternoon slump.

5.  Green leafy veggies — energy an fibre boost

Green leafy vegetables are nature’s multivitamin containing vitamin B’s, iron, magnesium and fibre to keep you energised all day long.

6.  Apples for lasting energy

There is a reason that the humble ‘apple a day keeps the doctor away’, apples are a great source of vitamins, minerals and fibre. They also have a low glycemic index which means you get the slow rise in blood sugar that you need for long‐lasting energy.

7.  Quinoa

The South American superfood, quinoa (pronounced keen-wah), is high in vitamins and minerals like magnesium, and potassium. It’s an excellent source of protein and carbohydrates, providing superior fuel for your body.

8.  Eggs

The modest egg is actually a nutritional powerhouse and packed with protein, fats, vitamins and minerals like iron, zinc, B’s, iodine, vitamin A, B vitamins and is a good source of sustained energy.

9.  Beans

Beans (or pulses) like chickpeas, lentils and kidney beans are excellent sources of protein, fibre and complex carbohydrates, making them an ideal food for a prolonged energy boost.

10.              Green tea

If you still feel like you need caffeine, green tea is a healthy alternative. Chockfull of antioxidants and a little caffeine, sip on green tea to boost your energy levels, without the negative effects of its rival – the double shot espresso!


Nature provides an array of fatigue fighters, not just caffeine! Try a fresh, crunchy apple a handful of almonds or a chilled glass of water to boost your energy without the post caffeine crash.


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