What to eat to increase energy

What to eat to increase energy
What to eat to increase energy

To keep the body active, it is necessary to have energy. We get energy through food. There are many foods that are rich in energy. In such a situation, those who are feeling weak, they can get energy through energy-giving diet. Let’s see what to eat to increase energy

What to eat for energy

Many types of foods can be consume for energy. These are among the best energy-rich foods.

1. Fresh Vegetables

Vegetables can be consume to provide energy to the body. For this, it would be good to include these vegetables in the diet.


Spinach can be consume to increase the energy of the body. Research publish on the website of NCBI (National Center for Biotechnology Information) also states that spinach contains energy. According to information provide by the United States Department of Agriculture (USDA), one cup of spinach contains 6.9 kcal of energy.

Lettuce Leaves

Lettuce leaves can also be include in this list of what to eat for energy . A medical research has given that for the attainment of energy, salad leaves can be consumed. Getting energy can reduce physical and mental fatigue. Consuming one cup of lettuce leaves provides 4.9 kcal of energy.

2. Fresh Fruits

Many types of fruits can be include in the energy-giving diet. These fruits are as follows.


Banana is a good source of energy. It helps in maintaining energy in athletes. Also, banana can maintain enough energy in the body for a long time during workouts. A banana contains 93.5 kcal of energy.


Orange can also be eaten to increase the energy of the body. An orange contains 72.8 kcal of energy, which can keep the body energized. In addition, the 2 grams of fiber, 0.91 g protein, 43 mg calcium, 0.33 mg of iron, 10.7 mg of magnesium and 166 mg of potassium in orange.

3. Fatty Fish

Fish can also be include in the list of what to eat to increase energy. Actually, it contains a good amount of energy, which can save the body from getting tired quickly. There are 85 kcal of energy per 100 grams of fish.

4. Brown rice

Brown rice is rich in many nutrients, which are consider essential for health. Along with this, there is also a lot of energy in it, which maintains energy in the body. It does not feel tired quickly. 100 grams of brown rice contains 349 kcal of energy.

5. Sweet Potato

Sweet potato can be given a place in the list of energy foods. According to a research done by experts, sweet potatoes are full of energy. If there is enough energy in the body, then there is no feeling of tiredness. It contains 85 kcal of energy per 100 grams.

6. Coffee

Coffee can be consume as an energy-giving diet . Actually, it contains caffeine, which can provide instant energy to the body. It can also relieve fatigue and sleepiness. Along with this, the energy of the body is also promote. Per 100 grams of coffee, 310 kcal of energy can be obtained.

7. Water

Drinking water can also provide enough energy to the body. According to research published on the NCBI website, water can increase the body’s energy. This can help in doing physical activities better. Along with this, nutrients are also transmitted throughout the body through water.

9. Dark Chocolate

Dark chocolate can also be counted among energy foods. Many types of nutrients such as proteins, carbohydrates, calcium, potassium etc. are found in it. In addition, it is also a good source of energy, which can reduce mental fatigue by improving cognitive (brain function). There is 581 kcal of energy in 100 grams of dark chocolate.

10. Quinoa

The name of quinoa is also include in this list of what to eat to increase energy . Actually, it contains 120 kcal of energy per 100 grams. As we mentioned in the article above, fatigue can be reduce by increasing energy. On this basis, it can be said that the consumption of quinoa can also remove fatigue.

11. Oatmeal

Oatmeal can also be consume to increase energy in the body . Actually, oatmeal contains nutrients like protein, carbohydrate, fiber, calcium, iron, vitamin B-6 and vitamin A. Also, every 100 grams of it contains 365 kcal of energy.

13. Lentils

Lentils are rich in many nutrients. It is also rich in energy. In addition, lentils also contain micronutrients and prebiotic carbohydrates. It contains 352 kcal of energy per 100 grams.

14. Legumes

There are many types of beans, the consumption of which not only gives energy to the body, but it can also bring many other benefits to the body. For this, these beans can be include in the diet.

Kidney beans 

Kidney beans can also be included in the energy-giving diet. According to a scientific study, these beans can work to balance the amount of energy in the body. Also, 100 grams of kidney beans contain 77 kcal of energy, which can also provide energy to the body.

Fava Beans 

One of the answers to what to eat for energy can be fava beans. Actually, 100 grams of fava beans contain 341 kcal of energy. Along with this, protein, vitamins, fiber and many other nutrients are also present in it.

15. Green Tea

Green tea contains caffeine and catechins, which may act as an energy boost This can reduce the fatigue of the body. According to the information on the USDA website, one cup of it contains 2.4 kcal of energy.

16. Nuts and Seeds

If you are looking for energy foods, then you can consume nuts and seeds to increase energy. For this, these nuts and seeds can be used.


By consuming almonds, the body can get a good amount of energy. It contains 2418 KJ of energy in 100 grams. They do not allow our body to get tired quickly.


Cashew is also a good source of energy like almonds. Every 100 grams of cashew contains 2314 KJ of energy. We have told earlier in the article that when the body has energy, there is no quick fatigue.

Pumpkin seeds

Pumpkin seeds can also be included in the list of energy-giving foods. Actually, it is a good source of energy, which can provide sufficient amount of energy to the body. In addition, this seed contains a variety of essential nutrients.

17. Vitamins and Supplements

If someone is wondering what to eat to increase energy, then foods rich in vitamins can be consumed in the diet. Along with this, supplements can also be taken on the advice of the doctor. In fact, nine vitamins B1, B2, B3, B5, B6, B9, B8, B12 and C are considered beneficial for increasing energy. At the same time, protein and amino acid supplements are also considered good.

Some More Diet Tips for Energy

Some other food item can be taken to increase the energy of the body. These foods include

Milk can be consumed daily at night to increase energy. It contains a good amount of energy.

Consumption of honey can have many health benefits. One of those benefits is also getting a boost of energy. This can reduce fatigue during exercise.

Peanut butter can also be consumed to increase the energy of the body. It contains high amounts of energy, which can boost the body’s energy.

If someone has a lot of weakness or fatigue, then they can consume energy-boosting foods. These foods work to boost the energy of the body, due to which the person does not feel tired quickly. In addition, energy foods can prevent the problem of long-term exhaustion.

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