Feeling tired? 10 of the best foods for energy

There are several reasons why you might be feeling tired; from a lack of sleep to a busy day at work. However, ensuring that your diet is filled with foods that support your energy is a great way to help reduce these feelings of tiredness.

It’s vital that we all ensure we enjoy the best foods for energy so we can continue to live life to the fullest!

Here, we’ve rounded up some of the best vitamins, nutrients and foods that can support energy levels and reduce tiredness.

Vitamins and nutrients for energy and tiredness

There are several different nutrients which can be beneficial in supporting energy levels.

The mineral iron is vital as it contributes to a reduction in tiredness and fatigue whilst the mineral magnesium also contributes to normal energy release.

The eight B vitamins are also some of the best vitamins for tiredness. Not only does vitamin B2 contribute to the normal metabolism of iron, but vitamin B12 and vitamins B3, B5 and B6 all contribute to normal energy release and the reduction of tiredness and fatigue. Vitamin B5 contributes to normal mental performance, too.

Another useful nutrient is vitamin C which contributes to maintaining the normal function of the immune system during and after intense physical exercise. On top of this, vitamin C also contributes to normal energy-yielding metabolism and the reduction of tiredness and fatigue.

These key nutrients can be found within high energy foods, however one of ourbest food supplements for energy can help to safeguard your intake of these vitamins and minerals.

10 best foods for giving you energy

There are several foods which provide various nutrients to support energy. Try incorporating these into your diet to see if you feel the difference.

1. Bananas

This yellow fruit is a high energy food as it contains vitamin B6 which supports normal energy release and the reduction of tiredness and fatigue. Plus, it’s filled with carbohydrates which can also provide the body with energy.

2. Sweet potatoes

Complex carbohydrates found in sweet potatoes help provide energy, however, these sweet spuds also contain manganese, a mineral which has been shown to help normal energy yielding metabolism.

3. Almonds

These sweet nuts make an ideal snack in the afternoon. They contain vitamin B2 for normal energy-yielding metabolism, plus almonds contain the minerals manganese and copper.

4. Eggs

Packed with B-vitamins, eggs are a great food to include within your diet. There are eight B vitamins in total and eggs contain several of these including vitamin B12 and B6 which both contribute to normal energy release and the reduction of tiredness and fatigue. Eggs also provide protein, which help to offer slow release energy when paired with complex carbohydrates. Try having eggs for breakfast or hard boil them and add to a salad at lunch.

5. Oranges

Another food for energy is oranges, packed with vitamin C. Enjoy an orange as a snack on its own or as part of a colourful fruit salad.

6. Spinach

If you’re making a salad, try adding spinach as this leafy green veg contains iron as well as vitamin C, magnesium and vitamin B6.

7. Chickpeas

Alongside the fibre and protein which chickpeas provide, they also offer vitamin B9 which contributes to the reduction of tiredness and fatigue. Try adding chickpeas to stews and salads, or enjoy the chickpea-based dip, hummus as a snack.

8. Chia seeds

These tiny seeds contain several important nutrients, some of which can support energy. Not only do chia seeds contain small amounts of vitamin C, but they also contain high levels of iron and magnesium.

9. Quinoa

There are plenty of energy-supporting nutrients in quinoa including iron and magnesium. Add quinoa to salads or use as a side dish at dinner.

10. Blueberries

These dark blue berries contain plenty of benefits for body and mind, however in terms of supporting energy, they pack in plenty of vitamin C. Try adding a handful to your cereal in the morning or blend into a smoothie.

Top slow release energy foods

It’s also important to include slow release energy foods into your diet as these foods can give you energy when you’re tired without the energy crash. An energy crash, which can occur shortly after eating fast release energy foods, can often leave you feeling more tired. Slow release energy foods help to provide energy over a longer period of time. Try including these into your diet to help with longer-term energy…

1. Oats

Instead of sugary cereals which will offer quick spurts of energy, try oats in the morning, which are one of the top slow release energy foods. Oats contain fibre which slows down digestion and helps to reduce the glucose (sugar) spikes.

2. Lentils

Lentils, a type of legume, are filled with fibre as well as iron. Lentils work great in pies and stews and soups, plus they make a great addition to salads too!

3. Beans

From baked beans through to kidney beans, this legume offers plenty of fibre. Plus, beans are a source of complex carbohydrates which take longer to break down, potentially helping to provide longer-lasting energy.

4. Greek yoghurt

Whether you enjoy a few spoons with fruit in the morning, or simply love it as a snack, Greek yoghurt is a great slow release energy food. It’s thanks to the fact that Greek yoghurt contains protein, which helps to slow down digestion and reduces the chances of a sugar spike and crash.

5. Brown rice

Rather than opt for white rice, choose brown rice, which is the unprocessed version of rice, offering complex carbohydrates which are digested more slowly, offering longer-lasting energy. Brown pasta and brown bread are also better options than their white counterparts in terms of how much slow release energy they provide.

Foods that make you tired

Whilst there are many foods that give you energy, there are also several foods that may make you feel tired. These foods might be best to avoid…

1. White grains

As mentioned, white rice, pasta and bread contain less fibre than their wholemeal counterparts, so therefore they often provide spurts of energy which may be followed by an energy crash. It’s best to go for the brown, whole grain variety of these foods for slow release energy.

2. Pastries

Croissants and other pastries tend to be high in sugar and fat, and low in fibre, protein and complex carbs, so they may offer a sugar-induced spike and crash which can make you feel more tired.

3. Fried foods

From fried chicken through to pizza and pies, fried foods can often make you feel more tired. This is due to the high levels of saturated fat in these foods which can be difficult to digest.

4. Alcohol

Sugary alcoholic drinks can again cause an energy spike followed by a crash. Plus, alcohol can disrupt sleep, in turn affecting your energy levels.

It's clear that diet has a big impact on our energy levels, energy release and how tired you may feel. That's why including foods that contain vitamins and minerals for energy is important. With busy lives however, it can sometimes be tricky to ensure we’re getting enough of these high energy foods as part of a healthy balanced diet. Therefore, supplements containing these various vitamins and minerals, such as our Feroglobin range, can help to safeguard your intake of various minerals and vitamins which have been shown to support energy release and reduce tiredness and fatigue.