Looking for more energy? Discover the 7 best fruits recommended by a dietitian! From fiber-rich apples to vitamin C-packed oranges, these fruits provide sustained energy throughout the day. Incorporate them into your diet for a natural and healthy energy boost.
In this article, “7 Best Fruits You Should Eat for More Energy, Recommended by a Dietitian,” you’ll discover a list of seven fruits that can give you an instant pick-me-up and boost your energy levels. You’ll learn about the nutritional benefits of these fruits and how they can provide sustained energy throughout the day. From fiber-rich apples to vitamin C-packed oranges, these fruits not only taste delicious but also offer a natural and healthy way to increase your energy levels. So, whether you’re looking for a mid-afternoon snack or a refreshing start to your day, incorporating these fruits into your diet can help you stay energized and motivated.
Apples are not only delicious but also a great source of energy. They are high in fiber, which helps the naturally-occurring sugars digest slowly, providing sustained energy throughout the day. When you feel like you need a pick-me-up, reach for an apple. One medium apple offers 95 calories and 4 grams of fiber, making it a satisfying and nutritious snack. For an even more satisfying snack, pair apple slices with natural peanut butter for a combination of fiber, protein, and healthy fats that will keep you energized.
Oranges are known for being a vitamin C powerhouse, but they also provide an instant energy boost. Vitamin C helps strengthen your immune system and reduce oxidative stress, which can prevent fatigue. If you have an iron deficiency, eating oranges can be especially beneficial, as vitamin C enhances iron absorption and helps reduce symptoms of fatigue. A medium-sized orange contains 73 calories, 3 grams of fiber, and 78% of the daily value of vitamin C. Keep some oranges on hand for a quick and refreshing energy boost.
Bananas have long been recognized as a great source of energy. In fact, a review published in Food Reviews International noted that eating two bananas could provide energy for up to 90 minutes. Bananas are not only a convenient and portable snack but also an excellent source of potassium, which is essential for maintaining proper bodily function. One medium banana provides 105 calories and 3 grams of fiber, making it a perfect choice for a quick energy boost.
Avocados are often praised for their healthy fats, but they are also a fantastic source of energy. The fiber in avocados helps prevent blood sugar spikes, which can lead to energy crashes. Additionally, the healthy fats in avocados provide a significant amount of energy and help keep you satisfied for longer. One cup of sliced avocado contains 234 calories, 10 grams of fiber, and 17 grams of unsaturated fat. Try adding avocado to salads, sandwiches, or smoothies for an energy-packed meal or snack.
Peaches are not only sweet and refreshing but also a great source of energy. They are relatively low in calories, with one medium-sized peach containing only 69 calories. However, peaches are packed with essential nutrients like potassium, vitamin A, and vitamin C, all of which contribute to your overall energy levels. Start your day off with a flavorful and energizing breakfast by enjoying a Pistachio & Peach Toast.
Plums are not only known for their potential laxative effects but also for their energy-boosting properties. Two plums provide 69 calories and 2 grams of fiber, making them a nutritious and satisfying snack. If you’re in need of a delicious dessert that also doubles as an energy boost, try a slice of Plum Tart paired with a cup of coffee. The natural sugars in plums will give you an instant energy kick, while the fiber helps sustain that energy throughout the day.
7. Goji berries
Goji berries, also known as wolfberries, are a small but mighty fruit that can provide you with an energy boost. These berries are rich in antioxidants, which can help prevent fatigue and keep you feeling energized. Just five tablespoons (28 grams) of dried goji berries offer 98 calories, 4 grams of protein, and nearly 4 grams of fiber. Add goji berries to your next batch of trail mix for a convenient, on-the-go snack that will keep you fueled throughout the day. However, it’s important to note that goji berries may interact with certain medications, so it’s always best to consult with your healthcare provider before adding them to your diet.
The Bottom line
When it comes to boosting your energy levels, choosing the right fruits can make a significant difference. Fruits that are high in fiber and antioxidants, like apples, oranges, bananas, avocados, peaches, plums, and goji berries, are your best choices for sustained energy throughout the day. Additionally, eating a balanced diet and incorporating these fruits into your meals and snacks can provide your body with the continuous energy it needs to keep you going strong. So the next time you’re feeling tired and in need of an energy boost, reach for one of these delicious fruits and enjoy the natural, long-lasting energy they provide.
6 Best Drinks When You Need an Energy Boost
1. Green Tea
Green tea is a popular choice for an energy boost that doesn’t come with the crash and burn of caffeine. It contains a moderate amount of caffeine, which can help increase alertness and focus. However, green tea also contains an amino acid called L-theanine, which has a calming effect on the brain and can help prevent the jitters often associated with caffeine consumption. By combining caffeine and L-theanine, green tea provides a balanced and sustained energy boost without the crash.
2. Matcha Latte
Matcha latte has gained popularity in recent years due to its rich flavor and numerous health benefits. Matcha is a type of powdered green tea that provides a concentrated amount of antioxidants and caffeine. The combination of caffeine and antioxidants in matcha can provide a natural energy boost while also promoting overall health and well-being. Enjoy a warm or iced matcha latte for a delicious and refreshing energy boost.
3. Beet Juice
Beet juice is a natural source of nitrates, which are converted into nitric oxide in the body. Nitric oxide helps improve blood flow and oxygen delivery to your muscles and organs, resulting in increased energy and endurance. Additionally, beet juice is rich in vitamins, minerals, and antioxidants that can support overall health and well-being. Blend or juice fresh beets for a vibrant and energizing drink.
4. Watermelon Juice
Watermelon is not only hydrating but also a great source of natural energy. It contains a good amount of natural sugars, which provide a quick energy boost. Watermelon is also high in vitamins, minerals, and electrolytes, which can help replenish lost nutrients and support overall hydration. Blend fresh watermelon for a refreshing and hydrating energy drink.
5. Coconut Water
Coconut water is often praised for its hydrating properties, but it can also provide an energy boost. It contains natural sugars and electrolytes, such as potassium and magnesium, which can help replenish energy and support proper hydration. Enjoy a glass of coconut water after a workout or whenever you need a quick and natural energy pick-me-up.
Smoothies are a versatile and convenient way to get a nutritious and energizing drink. By combining fruits, vegetables, protein, and healthy fats, you can create a balanced and nutrient-dense smoothie that provides sustained energy. Experiment with different combinations and flavors to find your favorite energy-boosting smoothie recipe.
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We hope this article has provided you with valuable information on the best fruits and drinks for an energy boost. Incorporating these foods into your diet can help you stay energized throughout the day and support overall health and well-being. Remember to listen to your body and choose foods and drinks that work best for you. Stay hydrated, eat a balanced diet, and enjoy the natural energy that these fruits and drinks provide.