Fruits and Vegetables That Boost Your Energy

comments (0) August 20th, 2015

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kellysmith kellysmith, member
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Energy drinks contain staggering amounts of sugar and caffeine while energy bars are loaded with empty calories and sugar. But what are the alternatives when your energy reserves are depleted and you are desperately in need of a late afternoon pick-me-up that will get you through the day?

Simple. You can turn to a whole host of natural energy boosters in the form of fruit and vegetables. They'll help recharge your battery, but since they don't contain all the sugars and caffeine that will send you on a high only to let you crash hard later, your energy will last longer.


Bananas are a fantastic source of antioxidants, and the carbohydrates they contain are the healthy kind. They also contain a relatively low amount of fiber, which makes them very easily digested. Their sugars are absorbed into your system quickly, making for a quick boost of energy. If you pair your banana with a source of protein or a nutritious fat source like sugar-free peanut butter, you'll benefit even more.


Spinach is loaded with iron and when you don't get enough iron, your body can develop anemia, which will cause you to feel fatigued, and can lead to even greater complications if left untreated. Even half a cup of cooked spinach will supply you with 3.2 grams of iron, which is nearly 20 percent of what you should be taking in on a daily basis.


Fruits of the citrus variety, such as grapefruit, oranges and tangerines, come packed with large amounts of vitamin C. Vitamin C helps your body construct amino acids, which helps regulate your energy levels. People who don't get enough vitamin C in their diets often suffer from fatigue. As a bonus, when you pair your citrus with your spinach, will help your body absorb the iron in the spinach more readily. Win win.

Sweet Potatoes

The carbohydrates in sweet potatoes are of the complex type. Their chains of long sugar molecules take longer to break down in your system, so the energy they provide you with will last longer, and you avoid hard crashes. Likewise, they will help you feel satisfied and full for a longer period, so you don't binge eat. They also contain a respectable amount of vitamin C, although in much smaller amounts than the citrus fruits.

Colorful Berries

Berries are an excellent source of vitamin C and healthy carbohydrates. They also contain a variety of other vitamins and minerals, including vitamin A. They give your body the energy you need, and provide great protection against infections.


Beans are a heart healthy source of protein, and hardly contain any fat at all. They will give you plenty of magnesium, iron, B vitamins, potassium and calcium. In addition to helping you with your energy levels, they will help speed up your metabolism.

Dark Leafy Vegetables

As is often the case with natural foods, the ones that are darker and richer in color contain the most nutrients. The same goes with your dark leafy greens. Veggies such as Swiss chard, kale, spinach, and collard greens will give you large portions of vitamins A and C. They are also packed with calcium, iron, fiber, and healthy low fat protein.


Raw, unsalted almonds give your body a healthy amount of good fats and protein. They actually help balance out your blood sugar levels, and as a bonus, can lessen your risk of cardiovascular disease. All it takes is about an ounce a day (more or less equal to 22 to 23 almonds). Just be sure to avoid the candied and roasted almonds. All the extra sugars and heating will negate the good stuff.


Kelly Smith works at CourseFinder, an Australian online education resource. She also provides career advice for students and job seekers and is passionate about travelling around Australia.


posted in: Vegetables, energy, learning