17 Foods That Give You Natural Energy

Not all of us wake up with a bursting bit of energy, ready to take on the day.  Drinking caffeinated drinks are not healthy options.  Here is a list of healthy foods that you can add to your diet, bring along as snacks throughout the day, or substitute for instead of an energy drink.

1. Oatmeal


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Starting your morning with whole grains is a great way to get natural energy.  Carbs are the body’s primary source of energy.  Oats are absorbed slower, giving you that long-lasting boost of energy.  Oats contain important vitamins like niacin, thiamin, and folate.  These vitamins work together to help your body metabolize energy.

2. Eggs


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Eggs are the highest form of protein in any food.  We can absorb 97% of this protein into our body from eggs.  There are many ways to cook them, making it easy for us to get all the amino acids we need to rebuild our muscles from eggs.

3. Honey


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Just a spoonful of honey added to your yogurt or tea will give you an energy boost that lasts all day.  Honey is nature’s natural energy drink and sweetener.  It is low on the glycemic index, making it perfect to add to your diet.

4. Bananas


Bananas contain glucose, fructose, and sucrose.  These sugars plus the natural fiber found in bananas are a great source of energy.

5. Apples


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Apples are high in fiber and take longer to digest, making them the perfect afternoon snack for long-lasting energy.

6. Oranges


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Oranges are high in Vitamin C, potassium, and folate.  Peel and eat the whole orange to benefit from the fiber and pectin in the fruit’s membranes. (the white part of the orange after you peel it)

7. Spinach


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Spinach is a great source of iron.  Eating a spinach salad or adding it to your favorite smoothie with help keep that energy level up.

8. Beans


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Beans are both protein and carbs, which are great on any diet.  Add a handful to your salad or eat by themselves is an easy, quick way to get an energy boost.

9. Almonds


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Almonds are packed with protein, copper, riboflavin, and manganese.  Having a handful around to snack on will keep your energy up throughout the day.

10. Brown rice


brown rice
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Brown rice is rich in manganese.  This mineral helps produce energy from protein and carbs, which helps you maintain high energy all day.

11. Salmon


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Salmon not only can lower your cholesterol and reduce your risk of heart disease, but it is also great for converting food into energy.  This tasty fish contains protein, vitamin B6, niacin, and riboflavin.  Top your spinach salad with this pink fish, add a side of brown rice to make an energy-boosting lunch.

12. Sweet potato


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Sweet potatoes are high in carbs and loaded with Vitamin A and C, which are essential to fighting off fatigue.

13. Yogurt


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Yogurt is rich in magnesium while adding some calcium to your diet.  It is a great snack at work or part of your post-workout regime.

14. Strawberries


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Strawberries contain fructose, which is a natural sugar.  Most fruit contains fiber, which helps with absorbing the sweet stuff slower.

15. Green tea


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Green tea has a small amount of caffeine, but it is also beneficial for your health.  A study in Japan found that athletes who drank 4 cups of green tea a day for 12 weeks showed increased endurance from 8-24% overall.

16. Blueberries


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Blueberries contain antioxidants which are great for promoting brain function and boosting energy.

17. Dark Chocolate


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Dark chocolate that has a high cocoa content, contain fiber, iron, magnesium, manganese, copper, potassium, and zinc.  It is best to be consumed in small portions because it also contains sugar, but it is a great healthy snack to have as an energy-booster.

Special thanks to Wikipedia for cover photo






9 thoughts on “17 Foods That Give You Natural Energy”

  1. As someone who can’t handle caffeine well, I highly appreciate these alternative sources of energy! Great post, as always. I find pretty good luck with having two eggs and two turkey sausage links in the morning, and a lean meat and lots of vegetables (like spinach!) at lunch. The afternoon I have my fruit to power through the rest of the day 🙂

    Liked by 1 person

  2. I agree. I recently started to eat oatmeal and dark chocolate in the morning and wow?! I can feel a huge difference in my energy levels, and no huge crash mid-day! Thank you for reading!


  3. Porridge in the morning is great even before gym ironically I would be thought it would make me feel more lethargic but in fact I am pumped with energy if I eat porridge before gym. I also find if I have a fruit salad before bed I feel so revitalised in the mornings 🔥💛 healthy hacks 👌🏾🙌🏾 thanks for sharing! Great post!

    Liked by 1 person

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