Banish Fatigue with These Energy-Boosting Foods Recommended by Nutritionists

Having a balanced diet rich in whole foods helps support energy levels throughout the day. Dietary sources rich in B vitamins help convert nutrients into cellular energy so our bodies function optimally. Instead of reaching for that third cup of coffee or caffeinated drink, try incorporating these 12 foods into your diet to prevent daily fatigue. 

Bananas

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Bananas are rich in potassium and vitamin B6 (pyridoxine). They are also a good source of fiber to help keep your body fueled. Pair a fruit like bananas with a source of protein like nuts for a satiating snack to help you over the afternoon slump.   

Spinach

Spinach is rich in iron, vitamins A, C, K, and B9 (folate). It’s also a powerful source of antioxidants. Try it blended up in smoothies, added into soups or sauces, or mixed into pasta. 

Almonds

Almonds are a great source of vitamin E, magnesium, and vitamin B2 (riboflavin). They are also packed with fiber and plant protein which satisfies hunger. Add them to salads, yogurt, or oatmeal. 

Eggs

Eggs are an excellent source of B vitamins including folate, riboflavin, B5, and B12. They are a good source of protein that can be eaten at any time of the day. 

Oats

Dry oats are a good source of manganese, copper, magnesium, phosphorus, and vitamins B1 (thiamin), folate, and B5. They are a fiber-rich source of carbohydrates and can be found in steel-cut, rolled, or instant varieties.  

Edamame

Edamame is the name for immature soybeans, which are rich in iron, magnesium, phosphorus, vitamin K1, folate, thiamin, and riboflavin. They are also an excellent source of fiber and plant protein. 

Purple Cabbage

Purple cabbage is a cruciferous vegetable and an excellent source of vitamins A, C, K, and B6. It gets its vibrant color from antioxidants known as anthocyanins. Cabbage can be enjoyed eaten raw, cooked, or fermented. 

Mushrooms

Mushrooms are a great source of selenium, potassium, and vitamins B2, B3 (niacin), and B5 (pantothenic acid). Mushrooms come in a large variety of types including button, shiitake, enoki, and portobello. Experiment to find the type that you enjoy most. 

Dates

Dried dates are a good source of potassium, copper, magnesium, and vitamin B6. Pair them with a protein source like nut butter for a delicious and energizing snack. 

Yogurt

Dairy yogurt is a rich source of calcium, phosphorus, magnesium, potassium, riboflavin, and vitamin B12. It is also a probiotic-rich food that supports gut bacteria for better digestion. Choose higher protein varieties like Greek or Icelandic-style yogurt for more satiating snacks. 

Nutritional Yeast

Nutritional yeast is a yellow-flakey condiment made from inactivated and dried yeast that has a savory cheesy flavor. Commonly, it is found fortified with added B vitamins. It is rich in vitamins B1 (thiamin), B2 (riboflavin), B3 (niacin) and B12. It is also a good source of fiber and protein. Try it as popcorn seasoning, added to pasta, or sprinkled on roasted vegetables. 

Avocado

Avocados are nutrient-packed with vitamins E and K, magnesium, potassium, riboflavin, niacin, folate, and Vitamins B5 and B6. They are also great sources of healthy fats and fiber.