35 All-Natural Energy-Boosting Foods Nutritionists Love (2024)

While almonds are a great source ofprotein, walnuts are best at keeping your heart healthy. "The bottom line is,the average American woman doesn't get enough omega-3 fatty acids, and you can find those in walnuts," says Evelyn Tribole, R.D., author ofThe Ultimate Omega-3 Diet. Since those healthy fats can make or break your energy levels, keep a baggie on hand for when you're feeling blah.

Everyone always says to eat your kale, and there's a good reason for that. The leafy green veggie is full of fiber and antioxidants, which results in anice energy boost. And, because kale is the gift that keeps on giving, eating italso relieves tension at the same time, says holistic health coachMolly Lee.

Since eggs are rich in the amino acid tyrosine, eating them can improve alertnessand help you perk up a bit. But, why hard-boiled? All styles of eggs are full of nutrients, but since this kind isn't cooked with butter and oil, it's typically a healthier choice overall — all the saturated fat won't weighyou down.

Get a natural energy lift with this assertive herb. "In your salads, on your berries, in your water — anywhere you add it, mint will give you a boost," say Lyssie Lakatos and Tammy Lakatos Shames,

Consider this popular dip your energizing BFF: "This dip contains protein, fiber, and fat — all essential to boosting and maintaining your steam throughout the day," says celebrity nutritionist

"This brightly colored root vegetable is packed with antioxidants — like vitamin C and manganese — that help to fight off free radicals and inflammation," says Jennifer Christman, corporate dietitian at

This potent powder can power you through your next workout or stave off a crash at work: "It contains the blood-sugar stabilizing combination of protein and fiber (more stable blood sugar means more stable mood)," says Annie Kay, lead nutritionist at

"As a rich source of B vitamins and iron, the nutrients in spinach help convert food into energy," explains

"These are a satisfying snack that won't break the calorie bank — plus, they taste like a mini sorbet," says

Alright, sign us up for this one STAT: "While avocado toast itself is a trendy, tasty treat, it lacks enough protein to make it a meal on its own," explains Kayleen St.John, R.D. at New York City-based

It's hard not to love these terrific tubers. "Complex carbohydrate foods offer low-cost sustainable energy," says

"Beans are the perfect combination of carbs, protein, and fiber, and eating them provides long-lasting energy as opposed to a spike in blood sugar that may provide temporary energy but ultimately results in a crash," says

"Tart cherries are a natural sleep aid, so when you eat them, you have a better night's rest. The sleep benefits are attributed to the melatonin content — a powerful antioxidant critical for sleep-wake cycle regulation," explain Lakatos and Lakatos Shames. Is there any better way to feel energetic than to have an

"Don't be paranoid about eating carbs!" says DeFazio. (We're not talking white bread, cookies, and doughnuts, though.) "You need them and they don't cause weight gain. Brown rice, in particular, contains fiber and manganese, a mineral that helps convert protein and carbs into energy."

"Chia seeds are great for energy levels due to the proportion of protein, fat, and fiber. Chia, means 'strength' in the Mayan language," says Christman. "And their nutritional profile helps to prevent blood sugar spikes for sustained energy levels." Thanks to their unique texture, chia seeds are ideal to add to puddings, smoothies, oatmeal, and jams.

Water, you say? Yes. "Even slight dehydration can make you feel lethargic," say Lakatos and Lakatos Shames. And best make it icy: "The cold water will hydrate and invigorate you, immediately waking you up with a cool burst, while the smell of lemon has been shown to be energizing." Even better, lemon contains potassium, which works to balance electrolytes in your body and counteract salt (and its accompanying puffiness).

These nuts pack a seriously huge burst of nutrition: "High in protein, manganese, and riboflavin, almonds are an energy-boosting powerhouse!" says DeFazio. "Riboflavin supports energy production and the healthy fats in almonds keep you satisfied and energized for a few hours." Store 'em in the freezer to extend shelf-life.