We’ve all experienced fatigue at various points throughout the day. Although it’s a common feeling to have low energy, several factors can contribute to fatigue or a sudden drop in energy levels, such as our dietary choices, meal timing, portion sizes, sleep quality, and more.
There are specific fruits that have the ability to provide the body with sustained energy. Continue reading to find out our top seven selections of fruits that can provide you with an energy boost.
Apples are both delectable and nutritious fruits, boasting versatility as well. They are rich in fiber, which facilitates the gradual digestion of their naturally occurring sugars, ensuring a sustained release of energy. A medium-sized apple, approximately 6.5 ounces, contains 95 calories and 4 grams of fiber. For a satisfying snack, consider pairing apple slices with all-natural peanut butter.
Oranges pack a powerful punch of vitamin C. According to the National Institutes of Health, vitamin C plays a crucial role in bolstering your immune system and reducing oxidative stress, thereby aiding in fatigue prevention. While vitamin C deficiency is uncommon, individuals who don’t get enough of it may experience conditions like scurvy, which can intensify feelings of weakness and fatigue.
For those grappling with iron deficiency, this water-soluble vitamin enhances the absorption of iron, helping alleviate related symptoms such as fatigue. Consuming an orange in between meals can provide a quick energy boost, with a medium-sized orange, around 5 ounces, containing 73 calories, 3 grams of fiber, and a whopping 78% of the daily recommended value of vitamin C.
Bananas have a well-established reputation for supplying energy. A 2020 review featured in Food Reviews International highlighted that two bananas can fuel your energy needs for up to 90 minutes. Additionally, bananas are an excellent source of potassium, a vital nutrient essential for maintaining proper bodily functions. A medium-sized banana offers 105 calories and 3 grams of fiber, ensuring a consistent and enduring energy supply.
Avocados represent another fruit filled with fiber, capable of staving off sudden spikes in blood sugar that often result in energy crashes. Moreover, avocados are rich in healthy fats, not only providing ample energy but also ensuring a lasting sense of satisfaction. As per the USDA, one cup of sliced avocado contains 234 calories, along with 10 grams of fiber and 17 grams of unsaturated fat. To invigorate your afternoon, savor our delightful Avocado Caprese Fruit Salad.
Peaches are a delightful and invigorating choice of fruit for an energy boost. According to the USDA, a single peach, approximately 5 ounces, contributes 69 calories and 2 grams of fiber. Beyond their sweet allure, peaches serve as an excellent source of essential nutrients, including potassium, as well as vitamins A and C, promoting an overall sense of well-being. Start your busy mornings right with our flavorful Pistachio & Peach Toast, an ideal breakfast option.
While plums are renowned for their potential to promote regularity, they are equally effective for an energy lift. According to the USDA, two plums supply 69 calories and 2 grams of fiber. Craving a delectable fruit dessert that can double as an energy booster? Simply pair a slice of our easy-to-make Plum Tart with a steaming cup of coffee.
07. Goji Berries
Sweet and tangy, goji berries, also referred to as wolfberries, are a powerhouse of antioxidants, aiding in the prevention of fatigue. According to the USDA, a serving of 5 tablespoons of dried goji berries provides 98 calories, boasts 4 grams of protein, and offers nearly 4 grams of fiber, making them an excellent choice for sustained energy. Easily incorporate them into your workday by tossing them into your next batch of trail mix for a convenient snack.
However, it’s essential to note a potential drawback associated with these berries, as outlined in a 2022 review published in Antioxidants. They may interact with certain medications, such as warfarin. It’s advisable to consult your primary healthcare provider before incorporating goji berries into your diet to ensure compatibility.
Conclusion of the 7 best fruits for getting more energy
While all foods serve as sources of energy for the body, their nutritional profiles vary considerably. When seeking sustained energy levels, opt for fruits rich in fiber and antioxidants, including bananas, apples, plums, and goji berries.
Furthermore, maintaining regular eating habits and incorporating balanced meals is key to providing your body with a continuous and enduring source of energy.