15 Healthy Foods That'll Give You More Energy

Recharge your body with these powerhouse ingredients.

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The food you eat plays an important role in your daily energy levels. In fact, did you know items high in fat and calories leave you feeling fatigued, because they require more energy to digest? Yikes. To stay alert all day long, fuel your body with these foods.

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Edamame

You've probably had edamame — a.k.a. immature soybeans — as an appetizer, but there's a reason to make the protein-packed snack at home too: they're rich in phytoestrogens, which give you a whole lot of energy. For the tastiest prep method, simply boil them and sprinkle with sea salt.

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Quinoa

Not a brown rice fan? Give quinoa a try. According to Lauri Boone, author of , the magnesium-rich protein "relaxes blood vessels and muscles," getting rid of pent-up stress while providing you with lasting energy that will fuel you throughout the day.

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Blueberries

Blueberries aren't just a delicious — they're also full of fiber, which slowly delivers energy that will keep you revved up for hours after consuming them. Eat them plain or toss them on top of yogurt or oatmeal.

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Brown Rice

Since this grain is rich in manganese — the mineral that helps produce energy from protein and carbs — it will help you maintain high energy all day. Brown rice can be served as a side dish with your favorite lean proteins and nutrient-packed veggies for a filling lunch or dinner.

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Sweet Potatoes

High in carbohydrates and loaded with beta-carotene (vitamin A) and vitamin C, these will help fight off midday fatigue. Bonus: Kids will love this sweet treat at mealtime. Try them mashed or cut into strips, tossed with a little oil, and baked for a healthier alternative to french fries.

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Honey

A spoonful of honey is nature's equivalent of an energy drink. Low on the glycemic index, this natural sweetener acts as a time-released muscle fuel during exercise and helps replenish muscles post-workout. Add a sweet drizzle to anything from breakfast yogurt to afternoon tea.

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Apples

Not only will an apple a day keep the doctor away, it'll also give you a powerful jolt of energy. High in fiber, apples take longer to digest, so they'll give you a more prolonged lift than other fruits. Snack on slices with cheese for an especially effective pick-me-up.

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Bananas

Because they are composed mostly of sugars (glucose, fructose, and sucrose) and fiber, bananas are a foolproof energy food. Top them with peanut or almond butter for a well-rounded snack, or slice one into your morning cereal for an extra boost that will keep you going until lunchtime.

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Spinach

This green is an excellent source of iron, which is a key component of energy production in the body. Eat a spinach salad for lunch and you probably won't experience that afternoon energy slump.

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Salmon

Salmon has been receiving a lot of hype lately for its high content of omega-3 fatty acids, which can lower cholesterol and reduce your risk of heart disease. But this pink fish also contains protein, vitamin B6, niacin, and riboflavin — all of which help convert the food you eat into energy. Top a spinach salad with salmon, or serve it with a side of brown rice and veggies.

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Oranges

High in vitamin C, potassium, and folate, this citrus fruit rations out energy steadily over time instead of giving you a quick sugar rush. Peel and eat an orange to benefit from the pectin and fiber in the fruit's membranes.

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Almonds

Packed with protein, manganese, copper, and riboflavin, almonds are a handy snack to keep at your desk or in your bag. Copper and manganese play an essential role in keeping energy flowing throughout the body by neutralizing toxins within cells. Riboflavin aids oxygen-based energy production.

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foods that give you energy
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Eggs

Containing the highest complete form of protein in any food (a whopping 97% of it can be absorbed by your body!), eggs provide 30% of your daily value of protein. All of the essential amino acids that your body uses to rebuild muscle can also be found in eggs. You can eat them boiled on top of some avocado toast, scrambled, baked, fried, or as an omelet.

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Beans

Both a protein and a complex carb, beans are a must for carnivores and vegetarians. Toss a cup into of a spinach salad or enjoy a bean burrito.

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Yogurt

With a rainbow of flavors to choose from, yogurt is a healthy breakfast or snack option when you're on the go. It contains magnesium, which is crucial for the release of energy, and will add a dose of calcium to your diet. Enjoy it post-workout to help replenish your glycogen sources.

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