We all feel tired at different times of the day. While feeling low on energy is common, certain factors can lead to fatigue or a drop in energy: what we eat, when we eat, how much we eat, the quality of our sleep, and more.
To fuel your body with lasting energy, you will need to consider the aforementioned factors. Scroll down to discover our top seven fruit picks that can boost your energy.
Recipe pictured: Ricotta Toast with Plums and Warm Honey
Apples are delicious, nutritious and versatile. They are rich in fiber, which helps natural sugars to be digested slowly for sustained energy. One medium apple (182 g) offers 95 calories and 4 grams of fiber. If you’re looking for a satisfying snack, combine some apple slices with natural peanut butter.
Oranges are a source of vitamin C. According to the National Institutes of Health (NIH), vitamin C helps strengthen the immune system and reduce oxidative stress, which helps prevent fatigue. Additionally, people with vitamin C deficiency may suffer from scurvy, increasing feelings of weakness and fatigue.
For those who are iron deficient, this water-soluble vitamin increases iron absorption, helping to reduce related symptoms, including fatigue. Eating a half orange can give you a quick energy boost, with a medium piece (140g) containing 73 calories, 3 grams of fiber and 78% DV of vitamin C.
Bananas are no strangers when it comes to providing energy. A 2020 review published in International Food Reviews noted that two bananas could provide energy for 90 minutes. It is also an excellent source of potassium, an essential nutrient to maintain the proper functioning of the body. One medium banana provides 105 calories and 3 grams of fiber for constant energy.
Avocado is another fiber-rich fruit that can prevent blood sugar spikes, which can lead to energy crashes. Plus, avocados are packed with healthy fats that not only provide you with lots of energy but also keep you full. According to the USDA, 1 cup of sliced avocado contains 234 calories, 10 grams of fiber and 17 grams of unsaturated fat. For a refreshing and delicious afternoon, try our Avocado Caprese Salad.
Peaches are sweet and refreshing, perfect for boosting energy. According to the USDA, one fruit (150 g) contains 69 calories and 2 grams of fiber. Peaches are also a great source of essential nutrients like potassium and vitamins A and C to help you feel your best. This tasty pistachio and peach toast is the perfect breakfast for busy mornings.
Although prunes are notable for their potential laxative effects, they are also great for increasing energy. According to the USDA, two plums (150 g) provide 69 calories and 2 grams of fiber. Want a delicious dessert that also works as an energy boost? Just pair a slice of this easy plum pie 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, five tablespoons (28 grams) of dried goji berries offer 98 calories, 4 grams of protein and almost 4 grams of fiber, making them a perfect fruit for lasting energy. for an easy snack to take to work.
One potential downside to these fruits is their interaction with certain medications, such as warfarin, according to a 2021 review in Antioxidants. Consult your primary doctor first to get the green light.
The end result
Although all foods provide the body with energy, their nutritional composition varies greatly. When looking for sustained energy levels, fiber- and antioxidant-rich fruits such as bananas, apples, plums, and goji berries are the perfect choice.
Furthermore, eating regularly and incorporating balanced meals provides the body with continuous and lasting energy.
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