5 foods that give you energy all day

You might feel during the day that your energy levels drop and probably this will affect your daily activities and productiveness. You might tend to eat some sweets or even go for a caffeine based drink to get you going through the day. This is not a long-term solution and of course it’s not a healthy solution. It’s important to understand that what you eat can determine the energy level you have all day. So instead of going for junk food, here’s a list of healthy foods that you can include in your diet to increase your energy and keep it stable during the whole day.

Fatty Fish

When I talk about fatty fish, I refer to salmon, tuna, sardine, herring and even anchovy. These are a good source of Omega 3 acids and B vitamins (especially B12). While Omega 3 reduce inflammation (which can be a cause of fatigue), vitamin B12 can produce red blood cells and optimises the iron levels in your body, which again reduces fatigue and increases energy.

Sweet Potatoes

Did you know that a medium sized sweet potato is packed with approx. 4 grams of fibre, 20 grams of carbohydrates and 438% of the RDI for vitamin A? So, what is the meaning of all these numbers? Well, because of the fibres and complex carbs you get in a sweet potato, your body can digest this in a slow manner, hence you get more energy. Sweet potatoes are also a great source of manganese, which helps in the breakdown of nutrients to produce energy


Eggs can be a source of energy to fuel your body through the day. This is partially because of the leucine, an amino acid that can stimulate energy by stimulating the production of energy in the cells and increasing the breakdown of fat to produce energy.

Eggs are also packed with proteins, which can give you a steady and sustained source of energy because it does not cause spikes in blood sugar and insulin when it is digested.


Avocado is rich in healthy fats (more than 80% are monounsaturated and polyunsaturated) and fibres. The healthy fats in avocado are great for producing optimal blood fat levels and will help your body to absorb the nutrients better. Additionally, the fibre in avocados accounts for 80% of their carbohydrate content, which can help maintain steady energy levels.


This a good plant-based source of Omega 3 fatty acids, as well as good source of fibre and protein. The fibre in seeds contributes to the slow digestion of the nutrients, resulting in a steady, sustained release of energy. So to increase your energy levels you can include in your diet seeds such as flaxseeds, chia seeds, hemp seeds, sesame seeds, pumpkin or sunflower seeds. Just make sure you eat these seeds raw to get the full pack of nutrients, fats and fibres.

I know it can be tempting to reach for sweets or coffee when you get tired, however I strongly recommend adding these foods into your diet, drinking lots of water and of course having a good night sleep everyday if you want to see long term results.
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