We’ve all experienced fatigue at various times during the day. While low energy is a common sensation, various factors can contribute to feeling tired or experiencing an energy slump, such as our dietary choices, meal timing, portion sizes, sleep quality, and other aspects.
Certain foods have the potential to provide the body with sustained and lasting energy. Continue reading to find our selection of the seven best fruits that can help boost your energy levels.
Apples
Apples are a delightful, wholesome, and adaptable fruit. They are rich in fiber, which aids in the gradual digestion of their natural sugars, providing long-lasting energy. A medium-sized apple (approximately 6.5 ounces) provides 95 calories and 4 grams of fiber. If you’re seeking a fulfilling snack, try enjoying apple slices with all-natural peanut butter.
Oranges
Oranges are bursting with vitamin C. As per the National Institutes of Health, vitamin C plays a role in fortifying your immune system and lessening oxidative stress, which can help stave off weariness. While vitamin C deficiency is uncommon, individuals who fall short may experience scurvy, intensifying feelings of tiredness and fatigue.
For those dealing with an iron deficiency, this water-soluble vitamin promotes the absorption of iron, aiding in the alleviation of related symptoms, including fatigue. Munching on an orange between meals can provide a swift energy boost, with a medium-sized orange (approximately 5 ounces) supplying 73 calories, 3 grams of fiber, and 78% of your Daily Value (DV) for vitamin C.
Bananas
Bananas are a familiar source of energy. According to a 2020 review in Food Reviews International, consuming two bananas can fuel you for 90 minutes. These fruits are also rich in potassium, a vital nutrient for maintaining overall body function. A medium-sized banana offers 105 calories and 3 grams of fiber, supplying sustained energy.
Avocados
Avocados, known for their fiber content, can help stabilize blood sugar levels, preventing energy crashes. Moreover, they’re a great source of healthy fats that not only boost your energy but also keep you feeling full. According to the USDA, one cup of sliced avocado contains 234 calories, 10 grams of fiber, and 17 grams of unsaturated fat. For a refreshing and tasty afternoon energy boost, consider trying our Avocado Caprese Salad.
Peaches
Peaches are a delightful and invigorating choice for an energy boost. According to the USDA, one peach (approximately 5 ounces) contains 69 calories and 2 grams of fiber. They are also rich in vital nutrients, including potassium, vitamin A, and vitamin C, promoting your well-being. For those hectic mornings, our Pistachio & Peach Toast is a delicious breakfast option.
Plums
Plums are well-known for their natural laxative properties, but they can also rev up your energy levels. As per the USDA, consuming two plums gives you 69 calories and 2 grams of fiber. Looking for a tasty treat that can also provide an energy lift? Try a slice of our simple Plum Tart with a side of coffee.
Goji Berries
Goji berries, also called wolfberries, have a sweet and tangy flavor. These petite powerhouses are loaded with antioxidants, which can help stave off fatigue. According to the USDA, 5 tablespoons of dried goji berries supply 98 calories, 4 grams of protein, and nearly 4 grams of fiber, making them an ideal choice for sustained energy. For a convenient snack, add them to your next batch of trail mix to take to work.
It’s important to note that goji berries may interact with certain medications, like warfarin, as outlined in a 2022 review in Antioxidants. To be safe, it’s advisable to consult your primary healthcare provider before incorporating them into your diet.
