Dr Shilpa Thakur (PHD) answered this question by providing a quick breakdown of the best diet to increase energy includes:
✅ Protein & Healthy Fats: Nuts, seeds, avocados, paneer, and soaked walnuts for sustained energy.
✅ Complex Carbs: Oats, quinoa, brown rice, and sweet potatoes for steady glucose release.
✅ Hydration: Water, coconut water, and herbal teas to prevent fatigue.
✅ Iron-Rich Foods: Spinach, lentils, and sesame seeds to prevent anemia-related tiredness.
✅ B Vitamins: Whole grains, bananas, and dairy for metabolism support.
✅ Magnesium & Electrolytes: Pumpkin seeds and dark chocolate for muscle and nerve function.
We also asked ChatGPT and it provided a straightforward list of natural energy boosters that fuel your brain and body without crashes:
⚡ Top Foods That Naturally Boost Energy
🌾 Complex Carbs (long-lasting fuel)
- Oats – Great for breakfast; slow-digesting and rich in fiber.
- Sweet potatoes – Packed with vitamins + complex carbs.
- Quinoa – High in protein and carbs = balanced energy.
- Brown rice – Steady blood sugar, especially paired with a protein.
🥜 Healthy Fats (for mental focus + stamina)
- Avocados – Loaded with healthy fats and potassium.
- Nuts (almonds, walnuts) – Great for a mid-day brain boost.
- Nut butters – Go for natural versions with no added sugar.
- Seeds (chia, flax, pumpkin) – Good in smoothies or on top of yogurt.
🍳 Proteins (repair + sustained energy)
- Eggs – Full of B vitamins and iron.
- Greek yogurt – High in protein and probiotics.
- Chicken/turkey breast – Lean, clean energy source.
- Legumes – Lentils, black beans, and chickpeas are amazing.
🍎 Fruits (quick energy + antioxidants)
- Bananas – Natural sugars + potassium = great pre-workout.
- Apples – Fiber + vitamin C = good for longer energy.
- Berries – Blueberries, strawberries = antioxidant-packed.
- Oranges – Vitamin C boosts energy and immunity.
🥬 Veggies (micronutrient powerhouses)
- Spinach – Iron, magnesium, and B vitamins = great for fatigue.
- Broccoli – High in fiber and nutrients that help with focus.
- Beets – Improve blood flow and stamina (amazing pre-workout).
💧 Extras
- Water – Dehydration = instant energy drain.
- Green tea – Gentle caffeine + L-theanine = calm focus.
- Dark chocolate – Small amounts give energy + antioxidants.
If you’re ever feeling sluggish, pairing a complex carb + protein + healthy fat (like oats + eggs + avocado) is a reliable formula.
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