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14 Best Natural Sources to Boost Energy

  • 5 min read

Generally, all foods boost energy but in different ways. For example, sweets like pastries and candy put a lot of sugar into your blood quickly which in turn affects the body increasing tiredness and then feeling hungry again. “Complex carbs,” or healthy fats, and protein take longer to digest. In return, these type of foods satisfy your hunger and make your energy stable.

What are the foods we need to eat so we can effectively boost our energy?

The key to a healthy, energy-boosting snacking strategy are foods with zero or hardly any additives. In short, natural sources where you get the nutrients you need but not compromising the energy you can get. Foods like nuts, plain yogurt, and whole grains will help keep your snacks low in calories and most importantly, high in satisfying fuel. We’ve put together an action-packed list full of great foods that you can try:

1. Pistachios


A picture of Pistachios


Pistachios are energy dense dry nuts that can give you a healthy boost of energy. 100 grams of pistachios contain around 557 calories, perfect to give you the energy boost you need for the day.  So instead of drinking carbonated energy drinks for an extra boost, you can simply munch on a handful of pistachios before heading out to the gym.

2. Oatmeal


Bowl of oatmeal with Strawberry and Blueberry toppings


You may be thinking that this is your typical boring breakfast. Think again. Oatmeal is a whole-grain cereal that could provide you with long-lasting energy. It contains beta-glucan, a soluble fiber that forms a thick gel when combined with water. It is also high in fiber and comes with a decent dose of protein. These nutrients, when combined, help stabilize blood sugar levels making you feel full and energized.

3. Bananas


Sliced Bananas


Bananas are an excellent source of carbohydrates, potassium and vitamin B6, all of which can help boost energy levels in your body. Studies have shown that eating a banana before an endurance competition was as efficient as a carbohydrate drink for improving the performance of athletes. If ever you feel weak after waking up in the morning, you can try eating bananas and feel the difference.

4. Salmon


A plated cooked salmon



Aside from Omega-3 fatty acids which are essential to assist in lowering cholesterol and reducing the risk of acquiring heart disease, salmon also contains protein, vitamin B6, niacin, and riboflavin — all of which help convert the food you eat into energy. Omega-3 fatty acids can elevate your mood and even help in protecting yourself against depression. If you’re not into eating salmon frequently, you can try supplements that have Omega-3 Fish Oil ingredient and get similar results.



A collage picture of Nature's Branch Omega-3 Fish Oil Supplement on top of a wooden table top, a woman sitting by a a rock with a greenery background


5. Almonds




Almonds are packed with Vitamin E and magnesium. Both nutrients are responsible for supplying your body with energy. They also contain lots of protein to help you sustain energy throughout the day. According to the USDA National Nutrient Database, a cup of whole almonds contains 822 calories. You most likely won't eat a whole cup of almonds in one sitting. However, as a mid-afternoon snack or a way to keep your energy levels up throughout the day, small handfuls of almonds work well.

6. Peanut Butter


Peanut butter placed in a small bowl with peanuts aroun


Peanut butter is a firm favorite among adults and children alike. Peanut butter provides a good amount of protein, along with essential vitamins and minerals, such as magnesium, potassium, and zinc. With these nutrients combined, you can acquire the energy level you need to surpass the day. Amazing food, amazing energy!

7. Berries


a picture of mixed strawberries, blueberries, and black berries


Berries are considered a delicious and energetic snack. They are known to promote brain function and boost energy, so they’re great to eat frequently before a test, or when you need to focus. One cup of blueberries provides 24% of a person’s recommended daily allowance of vitamin C. Good enough to get the energy you need!

8. Sweet Potatoes


Sliced Sweet potatoes


Besides being delicious, sweet potatoes are a nutritious source of energy for those looking for an extra boost. Sweet potatoes are also a great source of Vitamin A and manganese, which helps in the breakdown of nutrients to produce energy.

9. Veggies and Hummus


Platted Veggies and Hummus


Hummus is made from ground chickpeas. They are high in slow-release protein which helps your blood sugar levels remain stable. As mentioned above, if your blood level is stable, you’ll feel full for longer and avoid mid-morning or afternoon energy slumps. Hummus is also low in fat and calories, and sugar-free.

10. Eggs


Eggs in a tray


Eggs are one of the easiest, cheapest and most versatile energy-giving food. Studies have shown that just one egg contains about 15% of your RDA of vitamin B2, also called riboflavin. It is one of eight B vitamins, which all help the body to convert food into fuel, which in turn is used to produce energy.

11. Coffee


A cup of coffee in a saucer with actual coffee beans as decorative accent


It’s rich in caffeine. This compound can quickly pass from your bloodstream to your brain and inhibit the activity of adenosine, a neurotransmitter that quiets the central nervous system. Even though coffee only provides two calories per cup, its stimulatory effects on the body can make you feel alert and focused. However, one should take coffee in moderation. We know that consuming a large amount may harm your health.

12. Water


a close-up picture of a glass of water


Nothing beats hydration. Dehydration leads to fatigue because it impacts the flow of oxygen to the brain and can cause your heart to work harder to pump oxygen to all your bodily organs, making you more tired and less alert. By staying hydrated you stay energized. So, next time you’ve given an option to choose between an energy drink and water, you know what to do!

13. Coleus Forskohlii


A bunch of Coleus Forskohlii in a garden field


Coleus forskohlii is a native herb from India which is known to help in treating various conditions. It helps promote healthy blood pressure and in the stimulation of the release of stored fat from fat cells. This being said, coleus forskohlii may help in supporting weight loss while increasing not only your metabolism but also your energy.

14. Supplements


A flat lay photo of supplement capsules with leaves


Obviously, not everyone is susceptible to eating the above-mentioned foods. Many people may be hesitant to try them due to certain reasons such as allergies, currently on a strict diet and the list goes on. Therefore, it’s a good thing that there are supplements that are readily available that you can try for an extra boost of energy that you desire.

Nature's Branch Ultra Pure Forskolin contains 300mg Coleus Forskohlii extract in each easy to swallow, vegan capsule. Expertly formulated to meet quality, potency and safety standards, our Forskolin is designed with 40% standardized powder. Our maximum strength Forskolin supplement contains over 2X higher potency than many other leading brands and is readily available for both men and women. Get your bottle today by clicking the picture below!



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