Discover the seven fruits on our list for an instant energy boost.
We've all experienced those moments of fatigue during the day. Energy dips, although common, can be influenced by several factors: our diet, the timing of our meals, the quantity we consume, the quality of our sleep, and much more.
Certain foods can provide our bodies with lasting energy. Here is our selection of the seven best fruits to give you a boost.
1. Apples
Apples are delicious, nutritious, and versatile. They are rich in fiber, which helps to slowly digest the naturally occurring sugars for sustained energy. A medium apple (about 185 g) offers 95 calories and 4 grams of fiber. For a satisfying snack, pair apple slices with natural peanut butter.
2. Oranges
Oranges are a real source of vitamin C. According to the National Institutes of Health, vitamin C strengthens your immune system and reduces oxidative stress, helping to prevent fatigue. While vitamin C deficiency is rare, it can lead to increased weakness and fatigue. A medium orange (about 140 g) contains 73 calories, 3 grams of fiber, and 78% of the daily value of vitamin C, giving you a quick energy boost between meals.
3. Bananas
Bananas are a staple when it comes to providing energy. A 2020 review published in Food Reviews International noted that two bananas can provide energy for 90 minutes. Bananas are also an excellent source of potassium, an essential nutrient for proper body function. A medium banana offers 105 calories and 3 grams of fiber for steady energy.
4. Avocados
Avocados are another fiber-rich fruit that can prevent blood sugar spikes, which are responsible for energy dips. Additionally, avocados are packed with healthy fats that not only provide you with lots of 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 fats. For a refreshing and delicious afternoon snack, try our avocado Caprese salad.
5. Peaches
Peaches are sweet and refreshing, perfect for an energy boost. According to the USDA, a medium peach (about 140 g) contains 69 calories and 2 grams of fiber. Peaches are also an excellent source of essential nutrients, such as potassium and vitamins A and C, to help you feel your best. This pistachio and peach toast is the ideal breakfast for busy mornings.
6. Plums
While plums are known for their potential laxative effects, they are also great for an energy boost. According to the USDA, two plums provide 69 calories and 2 grams of fiber. Craving a delicious dessert that also gives you energy? Enjoy a slice of this easy plum tart with a cup of coffee.
7. Goji Berries
Goji berries, also known as wolfberries, are sweet and tangy. These small berries are rich in antioxidants, helping to prevent fatigue. According to the USDA, 5 tablespoons of dried goji berries offer 98 calories, 4 grams of protein, and almost 4 grams of fiber, making them the perfect fruit for sustained energy. Add them to your next trail mix for an easy snack to take to work.
Note: These berries may interact with certain medications, such as warfarin, according to a 2022 review in Antioxidants. Consult your healthcare provider before adding them to your diet.
In Conclusion
While all foods provide energy to the body, their nutritional composition varies greatly. For sustained energy levels, prioritize fruits rich in fiber and antioxidants, such as bananas, apples, plums, and goji berries. Additionally, eating regularly and incorporating balanced meals will give you continuous and lasting energy.
