Lack of energy could affect your daily activities and make you less productive.
the type and quantity of food you eat play essential roles in determining your energy levels during the day.
Even though all foods give you energy, some foods contain nutrients that could help increase your energy levels for whole day.Guys our team  list of 11 foods that have been proven to help promote energy levels.
1. Bananas
Bananas may be one of the best foods for energy. They’re an excellent source of complex carbs, potassium, and vitamin B6, all of which can help boost your energy levels.you can eat one to three Banana in a day.
2. Brown rice
Brown rice is a very nutritious food. Compared with white rice, it’s less processed and retains more nutritional value in the form of fiber, vitamins, and minerals. One-half cup of brown rice contains 2 grams of fiber and provides a large portion of your recommended daily intake (RDI) of manganese, a mineral that helps enzymes break down carbs and proteins to generate energy (6Trusted Source, 7Trusted Source). its fiber content, brown rice has a low glycemic index. Therefore, it could help regulate blood sugar levels and promote steady energy levels throughout the day.
3. Sweet potatoes
Sweet potatoes are a nutritious source of energy for those looking for an extra boost. 1-cup (100-gram) serving of sweet potatoes could pack up to 25 grams of complex carbs, 3.1 grams of fiber, 25% of the RDI for manganese, and a whopping 564% of the RDI for vitamin A (8).
Thanks to sweet potatoes’ fiber and complex carb content, your body digests them slowly, which provides you with a steady supply of energy (9Trusted Source).
4. Coffee
When you’re looking for an energy boost.Take a cup of Coffee
It’s rich in caffeine, which can quickly pass from your bloodstream into your brain and inhibit the activity of adenosine, a neurotransmitter that quiets the central nervous system .
As a result, the production of epinephrine — a hormone that stimulates the body and brain — increases.
Even though coffee only provides two calories per cup, its stimulatory effects can make you feel alert and focused.
5. Eggs
Eggs ’re packed with protein, which can give you a steady and sustained source of energy.
leucine is the most abundant amino acid in eggs, and it’s known to stimulate energy production in several ways .
Leucine can help cells take in more blood sugar, stimulate the production of energy in the cells, and increase the breakdown of fat to produce energy .
Moreover, eggs are rich in B vitamins. These vitamins help enzymes perform their roles in the process of breaking down food for energy .
6. Apples
Apples are a good source of carbs and fiber.
A medium-sized apple (100 grams) contains about 14 grams of carbs, 10 grams of sugar, and up to 2.1 grams of fiber.
Due to their rich content of natural sugars and fiber, apples can provide a slow and sustained energy release .
apples have a high antioxidant content. Research has shown that antioxidants may slow the digestion of carbs, so they release energy over a more extended period of time .
Eat apples whole to reap the benefits of the fiber in their skin.
7. Water
Water is essential for life. It’s involved in many cellular functions, including energy production .
Not drinking enough water may lead to dehydration, which can slow bodily functions, leaving you feeling sluggish and tired.
Drinking water could give you a boost of energy and help fight feelings of fatigue.
You can avoid dehydration by drinking water even if you’re not thirsty. Try to drink water regularly throughout the day.
8. Dark chocolate
Dark chocolate has a higher cocoa content than regular or milk chocolate.
The antioxidants in cocoa have been shown to have many health benefits, such as increasing blood flow throughout your body.
This effect aids the delivery of oxygen to the brain and muscles, which improves their function. This can be especially helpful during exercise .
Additionally, the increase in blood flow produced by antioxidants in cocoa could help reduce mental fatigue and improve mood .
Dark chocolate also contains stimulatory compounds, such as theobromine and caffeine, which have been shown to enhance mental energy and mood .
9. Oranges
Oranges are famous for their high vitamin C content. One orange can provide as much as 106% of the RDI for vitamin C .
oranges contain antioxidant compounds that can protect against oxidative stress .
Research has shown that oxidative stress could promote feelings of fatigue. Therefore, the antioxidant protection provided by compounds in oranges may help decrease fatigue .
10. Seeds
Seeds, such as chia seeds, flax seeds, and pumpkin seeds, could also increase your energy levels.
seeds are generally high in plant-based omega-3 fatty acids. Low levels of omega-3 fatty acids have been linked to increased inflammation and fatigue .
Moreover, seeds are a good source of fiber and protein. The fiber in seeds contributes to the slow digestion of their nutrients, resulting in a steady, sustained release of energy.
11. Nuts
Nuts can be a great snack that’s packed with nutrients to promote energy.
Most nuts, including almonds, walnuts, and cashews, are known for their high calorie density and abundance of proteins, carbs, and healthy fats.
Walnuts, in particular, are also high in omega-3 and omega-6 fatty acids, as well as antioxidants that can increase energy levels and help with inflammation and antioxidant protection .
Additionally, these nuts provide decent amounts of carbs and fiber for a steady and sustained energy boost .
Nuts also contain other vitamins and minerals, such as manganese, iron, B vitamins, and vitamin E. These can help increase energy production and decrease tiredness .
Additionally, many of these foods contain significant amounts of other nutrients, including vitamins, minerals, and antioxidants.
All of these compounds are involved in the production of energy within your cells, and they all provide many other health benefits.
If you want more energy, incorporating these foods into your diet .