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8 Foods to Boost Energy

20 October 2021

One crucial factor in maintaining a healthy lifestyle and ensuring productivity at work is making sure that the way you eat allows you to sustain energy levels throughout the day. This is not only necessary for making sure that you have enough energy to maintain focus throughout the day, but it also helps to avoid the poor decisions we tend to make when our energy levels take a dip.

When our energy levels do drop, we are far more likely to rely on cups of coffee, potato chips, or sugary snacks for a quick boost. However, caffeine, sugar and quick release carbohydrates may offer a quick pick me up, but the benefits don’t last long and overall have negative impacts on the body’s wellbeing. Incorporating foods that release their energy slowly throughout the day helps to maintain the steady nutrient levels that keep us from reaching for snacks.   

Working these foods into your diet is the best place to start when it comes to improving your energy levels throughout the working day! Here are 8 of the top options to add to your shopping cart next time you’re out doing groceries…

1. Oatmeal

Oatmeal is well-known to be one of the best ways to start the day in order to maintain healthy energy levels throughout. The energy we get from oatmeal is slow-releasing throughout the day, due to its source being low GI complex carbohydrates. Oatmeal also contains a range of vitamins, most notable B-vitamins, which are needed to break food down into usable energy. What’s more, oatmeal is one of the most flexible breakfasts out there - the options for customising are pretty much endless.

2. Blueberries

Blueberries have long been billed as a superfood, thanks to their low calorie count and abundance of nutrients. In fact, blueberries are among the fruits with the overall highest nutrient count per serving. They boast fibre, vitamin C, and vitamin K among their benefits, all of which help to maintain steady energy levels throughout the day. Even better, blueberries have been shown to increase antioxidant levels in the body, and help in the fight against signs of ageing and tissue damage.

3. Almonds

Almonds are a great snack to take on the go, and offer an impressive amount of energy for their small size. A single handful of almonds contains about 160 calories - perfect for a little pick-me-up snack. They are full of fibre, protein, and the kind of healthy fats that the body slowly digests to produce long term energy. Almonds are also highly versatile, and can be enjoyed as a milk, paste, or raw!

4. Bananas

Bananas are among the most popular snack fruits, and not without good reason. They’re perfect for taking on the go and are one of the most filling fruits out there. This makes them perfect for people with a sweet tooth looking for a snack that won’t throw their diet out the window. Bananas are known to contain high levels of potassium, but are also great sources of multiple types of sugar. Some of this sugar is processed quickly by the body and offers a surgery boost of energy, while slow-acting sucrose prevents the body from experiencing a post-boost slump.

5. Sweet potatoes

Sweet potatoes have gained a lot of popularity among health-conscious communities in recent years for their wide array of health benefits. Sweet potatoes are among the most filling foods out there, and possess an impressive number of nutrients. Their high levels of fibre and complex carbohydrates mean not only are they filling, but they remain filling throughout the day. Plus, sweet potatoes are particularly high in vitamins A and C, which provide a boost to the immune system and help the body feel at its best.  

6. Natural yoghurt

While many flavoured yoghurts are so sugary that they might as well be branded as ice cream, natural yoghurt is a highly versatile food that can be incorporated into the diet to help maintain energy levels throughout the day. Natural yoghurt is high in protein, which helps the body stay feeling full for longer, making you less likely to grab for sugary snacks that will ultimately cause your energy to dip.

7. Salmon

Salmon is hailed as wonder food for the vast array of nutrients it offers. Filled with omega fats and vitamins that help to sustain energy levels, salmon is a go-to choice for those looking to boost their energy levels. The high quantity of B vitamins contained in salmon, particularly B12, make it especially good at aiding digestion and maintaining energy levels. On top of that, salmon is a source of vitamin D, which helps to boost the body’s natural immune system!

8. Chickpeas

Many legumes offer long-lasting energy, but chickpeas are among the most popular. They’re full of vitamins and minerals that aid digestion and weight management, and release their energy slowly throughout the day. Part of the appeal of chickpeas is the versatility with which they can be enjoyed. Soaked, roasted, or blended into hummus - these little beans are a great addition to any balanced diet!


While these items make up some of the top options for a diet that keeps your energy levels steady throughout the day, the possibilities are truly vast. The best place to start is in your own kitchen - using these options as a starting point opens up a world of opportunity to explore what foods keep you feeling full and energised throughout the day!