12 foods that give energy


Many people associate food with pleasure, but the most important function is to fill us with energy and the nutrients that our body needs to function every day. For this reason, the most vital aspect of any healthy diet, whether for weight loss or not, is consuming calorie-rich and nutritious foods. In this way, we will not need to eat more to feel full and ready to face the day.

Our bodies need food in order to perform at 100% capacity. If you feel very tired or feel like you don't have enough energy to exercise, study, or work, you may need to add ingredients to your diet that will give you an immediate energy boost. 

What foods give energy?

How to know which foods give energy? All foods, to a greater or lesser extent, provide us with energy to keep all metabolic processes active and to strengthen the body's systems. However, many of them contain empty calories that lack many of the nutrients necessary for the body, so it is important to maintain a balanced and varied diet.

In general, the foods that are responsible for giving us more energy have proteins, carbohydrates, vitamins and minerals that are vital for the proper functioning of the blood, bones and muscles, such as iron and potassium.

In order for the effects of these foods to be maximized, it is also necessary to reduce the consumption of other foods that harm vitality and defenses, such as sugar, alcohol or caffeine. In order for you to change unhealthy habits for a life full of natural energy, we recommend you read our article 5 homemade energy shakes for breakfast . Start the day with more energy than ever!


Bananas provide a large amount of potassium, a mineral that helps balance the body's water and strengthen muscles. In addition, potassium is essential to cover your vital needs, giving you all the energy that the body requires throughout the day. This is one of the best anti- fatigue foods , as exhaustion is often linked to low potassium levels.

Therefore, if you are looking to incorporate foods that give you energy to train, a piece of banana a day will help maintain a healthy life and replenish the glycogen lost during physical exercise.


There are many energy foods, but if you are looking for a truly natural snack, nuts are small energy capsules with a high content of nutrients. Nuts provide:

  • Important fatty acids for the body.
  • Outstanding source of protein.
  • Satiating and antioxidant power.

Despite being a product with a high caloric content, it is one of the foods that give immediate energy . Among the multitude of nuts, at we recommend the consumption of walnuts, cashews, almonds and pistachios because they contain vitamin E, potassium, iron and Omega-3.

Pipes and seeds

Flax seeds (vegetable used to obtain oil and flour) and sunflower seeds are rich in Omega 6 and Omega 9. They also contain nutrients that provide energy to the body such as vitamin B, folic acid and iron.

Taking a handful of these pipes and seeds, you will feel less fatigued and you will be consuming some of the best foods that give energy and vitality to the body .


One of the foods with more protein is the egg. Consuming one will give you 30% of the amount you need per day of this macronutrient, which is responsible for transporting nutrients through the blood vessels and the proper functioning of the muscles.

Therefore, at we recommend that you eat eggs because of the enormous versatility they offer in the kitchen (omelettes, scrambled eggs or egg whites) and their great impact on physical recovery after playing sports.


This food is rich in complex carbohydrates and contains phosphorus, calcium, iron and lecithin. Therefore, oatmeal is slow to digest, which helps provide more energy throughout the day.

In addition, its fiber content gives it a great satiating power that helps you eat less and lose weight. It also helps lower cholesterol and balance glucose levels in the body. These last two properties are essential to maintain the health of the brain and the nervous system, so consuming oatmeal improves concentration and is one of the best foods that give energy to study .


Spinach is a highly recommended vegetable in athletes' diets. Containing high levels of potassium, iron and magnesium, it is one of the foods that give energy for running and exercising. They are also antioxidants and provide vitamin K and B, facilitating digestion and optimal muscle performance.

Spinach is ideal for weight loss as it contains very few calories, one more reason to include it in your diet.


Inulin, a satiating fiber that facilitates the absorption of iron, is found in garlic. That is why this food is important in a diet to prevent fatigue and anemia. In addition, it helps improve blood circulation and reduce cholesterol levels.

At we recommend that you eat raw garlic so that your body takes advantage of all its medicinal benefits. If you cook it, you will be losing much of its effectiveness. Find out more about it in our article How to eat raw garlic .


Water is essential to absorb all the nutrients that provide energy. Thus, it is essential that you drink enough so that the foods that give you energy act effectively in the body.


This food provides a large amount of healthy carbohydrates that are quickly converted into energy. It also contains folic acid and calcium, that is, basic nutrients for strengthening bones. Consuming several units will facilitate the recovery process of the muscles.

Pure chocolate

Chocolate consumption is excellent for maintaining physical and mental energy, as it provides iron, magnesium, potassium and vitamins A, B1, B2 and E. It also helps improve mood and motivation, but it will only be healthy if you eat it pure. If it contains milk, you will be ingesting empty fats and much of its benefits will disappear.

Learn more about the properties of chocolate in our article Benefits of dark chocolate .


Another of the foods that give energy is watercress. It contains high values ​​of vitamin C and minerals (especially iodine and iron). The consumption of this vegetable reduces fatigue if you take an approximate amount of 50 to 100 grams raw daily. You can introduce it in dishes as an accompaniment or in salads to take advantage of all the benefits of watercress.


This fruit provides a good dose of energy to the body: 10 units contain 275 calories. In addition, it is rich in vitamin B, trace elements and minerals, contributing to the cellular absorption of sugar and acting as an invigorating food .

Tips to have more energy

There are foods that naturally give energy due to the nutrients present in their composition. Still, food isn't the only way to increase your vitality. At we give you the following tips so that you can always perform at your best level:

  • Meditate : the frenetic pace of daily routine prevents you from stopping and reflecting. Take time to think, organize and clarify your ideas. In this way, you will optimize the energy used for each task and reduce stress levels.
  • Sleep at night – It seems obvious, but it's more important than you think. Respecting the body's circadian rhythm helps to have more energy during the day. Taking advantage of the morning sunlight is also positive for the body.
  • Exercise regularly – making huge efforts on a one-off basis will tire you out. Muscle recovery will be slower, so it is preferable to perform exercises that you can complete most of the week without causing enormous fatigue.
  • Maintain a good diet : don't skip any of your daily meals, don't trust your diet exclusively to supplements or believe in the power of ‘superfoods'.
  • Do not abuse sweets : empty fats and the enormous amount of sugars they contain can be harmful in excess. Also avoid excessive consumption of caffeine, as it sometimes negatively influences energy levels.
  • Drink water to stay hydrated: otherwise concentration and physical performance decrease.



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