Walnuts have it all; in addition to protein and fiber to help keep you full, crunching on walnuts will help you feel more alert.
These versatile breakfast staples are high in protein, so they keep you feeling full and alert. But that’s not all! Eggs contain choline, which aids in brain function, helping you feel sharp as a tack.
Salmon is high in the omega-3 fatty acids human bodies need but can’t produce naturally. If your fatigue is a side effect of depression, research has found that upping your intake of omega-3s can boost the healing effects of anti-depressants.
According to Rumsey, leafy green veggies are packed with iron, which is proven to boost concentration and may decrease fatigue.
Sprinkling just a tablespoon of wheat germ over your cereal or smoothie will give you a day’s serving of vitamin E, which is known to relieve symptoms in chronic fatigue syndrome patients.
Grapefruit is an excellent source of potassium, so it will definitely up your energy levels. Plus, grapefruit is packed with immune-system-boosting vitamin C. Just one serving in the morning can help you fight off sicknesses that leave you feeling sluggish.
Now we’re talking! Dark chocolate cocoa nibs contain an ingredient called theobromine, which is a stimulant similar to, but less harsh than, caffeine. Make sure you’re going for very dark chocolate though; milk chocolate contains a lot of sugar and will lead to a crash.
If you’re feeling sluggish around lunchtime, you may want to have some lentil soup. Dietician Alissa Rumsey says lentils naturally balance blood sugar levels to help you avoid the dreaded post-lunch energy crash.
Those little grains pack a big punch. Quinoa is packed with good carbs and fiber as well as protein, so you’ll feel fuller longer and less tempted to reach for energy-zapping candy.
The average sweet potato contains just 112 calories, but packs 28 grams of complex (or “good”) carbs that will help your brain produce extra glucose and give you a big burst of energy.
Everyone knows that ginger aids in digestion, but did you know that it’s also a natural stimulant with an effect similar to caffeine?
Coconut oil contains a special kind of fatty acid that goes straight from the liver to the digestive tract for a quick boost of energy. Bonus: coconut can increase your energy expenditure, helping you to burn more fat.
Whole grains are generally a good source of energy, but brown rice comes with the welcome addition of manganese, a dietary mineral that turns non-carbohydrate food into sugar to burn as fuel. The conversion processes gives you a slow release of energy throughout the day.
No, not the cinnamon sugar kind. According to nutritionist Alissa Rumsey, raw, unsalted almonds are a great source of healthy fat and protein that will keep your energy levels up throughout the day.
An apple generally contains about 25 grams of energy-boosting carbohydrates to pep you up, and at just 95 calories, it’s a pick-me-up you won’t regret later.