10 Foods that will Boost your Energy

Do you find yourself struggling to get through a busy week because you lack the energy? Do you need multiple coffees every single day to fight fatigue? The quality and quantity of food you eat, play the upmost important role in maintaining energy levels. 

All foods are made up of kilojoules/calories, which are essentially a measure for the amount of energy in the food we eat. Although many people don’t recognise that energy levels are made up by not only your macronutrients, (Carbohydrates, Fats and Proteins), but also by the micronutrients.

What Are Micronutrients?

Micronutrients are made up of vitamins and minerals. Although only needed in very small amounts, they play an important role in human development and well-being, including energy production, immune function, bone health and more.

We need to acquire micronutrients from foods because the human body cannot produce vitamins and minerals. A general rule of thumb is to eat a variety of different colourful fruits and vegetables to ensure the body is getting adequate levels of vitamins and minerals. 

The Three Types of Micronutrients?

1. Vitamins: A, B1, B2, B3, B5, B6, B8, B9, B12, C, D, E, K
2. Major minerals: Calcium, nitrogen, magnesium, phosphorus, potassium and sodium 
3. Trance minerals: Boron, cobalt, chromium, copper, iodine, iron, manganese, molybdenum, selenium and zinc.

Below is a list of foods that will increase your energy levels!

Fatty Fish:

Fish is an outstanding source of protein and the B vitamins, which will contribute to your energy levels. Salmon is an exceptionally great source of energy, being packed full of omega 3 fatty acids, which aids in brain function and reduces inflammation.


One of the most nutrient dense nuts out. Packed full of vitamin E, magnesium and plenty of protein helping you sustain your energy levels.

Sweet Potato:

High in complex carbohydrates, meaning sweet potato is digested slowly keeping you fuller for longer. Sweet potato is loaded with beta-carotene and vitamin C insuring to fight off your fatigue.

Spinach and Leafy Greens:

Full of nutrients that promote energy. Great source of iron, calcium, magnesium, fiber, antioxidants and potassium.


Containing six grams of protein per egg, eggs make an amazing sustainable energy source as they don’t spike insulin levels when digested. Eggs are also full of valuable B vitamins and the amino acid leucine, which is known to increase energy production in many ways.


Amazing source of carbohydrates with their natural sugar, potassium and vitamin B6, contributing to the boost of your energy levels in your body. Also rich in fibre which slows down the digestion of sugar.


High in vitamin C, potassium, folate and natural sugar helping to reduce levels of fatigue.


Loaded with protein, vitamin C, folate, fibre, calcium, iron, magnesium, phosphorus, potassium and a wide variety of amino acids.

Dark Chocolate:

With a higher cocoa content than any other chocolate, dark chocolate is a natural source of energy. The antioxidants found in the cocoa increase blood flow throughout the body and reduce mental fatigue and can improve mood. 


Although not a food, water is the most important factor that is overlooked when wanting to increase energy levels. The main cause of fatigue is dehydration, which is easily manageable by drinking 8 glasses of water a day. Ensure you carry a water bottle around with you to fight the symptoms of dehydration and fatigue.

Important Tips!

Avoid foods that are packed with added sugar, fried foods and fast food. Although these foods will produce energy, it is not sustainable energy and will cause you to crash soon after.

If you want to increase your feeling of energy all you must do is eat a wide variety of healthy, nutrient dense foods. Think colorful fruits and vegetables, low GI carbohydrates and high protein snacks. Furthermore, these foods listed are packed full of vitamins and minerals which will help you beat the afternoon slump.

*PLEASE NOTE: There’s no guarantee of specific results and the results can vary from individual to individual. Always check with your doctor before proceeding with new dietary changes.