It can be hard to maintain your energy levels during a very long day at work. Instead of drinking another cup of coffee, which will just give you the jitters, eat delicious superfoods like almonds or bananas for a quick and natural energy boost.

The 10 energy-boosting foods and drinks detailed below will help you fight fatigue and keep you energized all day.

Bananas

Bananas are a great source of fiber, omega-3 and omega-6 fatty acids, B vitamins and vitamin C. Bananas help prevent fatigue because they contain electrolytes like calcium, magnesium, phosphorus, potassium and sodium.

You need the right balance of electrolytes to function properly. Since your body is about 70% water, even small fluctuations in your hydration levels will have immediate repercussions.

If you don’t drink enough water, your electrolyte levels will also start to decrease. This can cause dehydration, one of the primary but under-recognized causes of fatigue.

Prevent dehydration by drinking water regularly and eating electrolyte-rich bananas.

Chia seeds

Chia seeds, which contain carbs, fiber and healthy fats, are the perfect source of prolonged energy. Two tablespoons of chia seeds contain 24 grams of carbs and about 4,800 grams of anti-inflammatory and heart-healthy omega-3 fatty acids.

In a study published in The Journal of Strength & Conditioning Research, scientists reported that endurance athletes who consumed chia seeds received almost the same amount of energy as those who consumed sports drinks.

To keep your energy levels high throughout the day, add several tablespoons of chia seeds to your morning smoothie or oatmeal.

Green tea

Beverages like coffee, soda and energy drinks contain caffeine, a strong stimulant that triggers a stress reaction in your body.

Do you consume a lot of caffeine? If the answer is “yes,” try going several weeks without it. You’ll find yourself feeling calmer and less jittery. You’ll even sleep better and be more energetic!

But if you need caffeine to function at work, you can drink green tea instead. Green tea is a healthier alternative to coffee and can give you a much-needed energy boost without the coffee jitters. Green tea contains vitamins A, B, C and E and may help boost your blood circulation and metabolism. Although green tea also contains caffeine, it has less than the amount found in coffee or energy drinks.

Green tea also contains nutrients like polyphenols and L-theanine that provide many health benefits.

L-theanine, an antioxidant naturally found in tea, has a calming effect. Its scientifically proven benefits include:

• Boosting energy levels
• Improving memory and concentration
• Increasing alertness
• Relieving stress and anxiety without causing drowsiness

Nuts

Have you found yourself feeling lethargic after eating lunch? This usually happens because of fluctuations in your blood sugar levels. Eating nuts can help prevent this as they are full of protein that helps stabilize blood sugar levels.

To avoid post-lunch fatigue, eat protein-rich foods or a handful of nuts. Almonds and walnuts are also full of magnesium and omega-3 fatty acids which are good for the heart.

Oats

If you frequently experience blood sugar spikes and drops when you eat processed breakfast cereals, switch to fiber-rich oats. Oats can not only give you an energy boost, it can also make you feel full for longer.

Buy steel-cut oats or old-fashioned oats to avoid added sugar and other harmful additives. To make a healthy and delicious bowl of oatmeal, add non-dairy milk, a bit of honey and mixed berries.

Spinach

Nutrient-rich spinach is a great source of iron and B vitamins that can help boost your energy levels.

Water

Drinking enough water helps prevent dehydration, which usually causes fatigue.

Wheatgrass

Wheatgrass is a member of the Poaceae family. This superfood can grow indoors or outdoors, and its roots and stems are commonly used in herbal remedies.

Wheatgrass is full of chlorophyll, a compound that makes plants turn green. It also contains nutrients like vitamins A, C and E, along with amino acids, beta-carotene and calcium.

The energy-boosting properties of wheatgrass come from three nutrients: B vitamins (B12), iron and magnesium.

Wild fish

Fish is a natural source of omega-3 fatty acids, healthy fats that help fight fatigue and chronic diseases.

Natural sources of omega-3s include:

• Caviar
• Herring
• Salmon
• Sardines
• Tuna

When buying fish, look for wild-caught fish as they contain more omega-3s. Avoid farm-raised fish, which often contain dyes or are injected with hormones.

Yogurt

Digestive issues may also cause fatigue. Plain yogurt is rich in vitamin B12 and probiotics that promote digestive health and combat fatigue.

Probiotics are good bacteria that help balance the composition of your gut microflora. This contributes to a stronger immune system and a healthier digestion. Improved digestion also means that your body can absorb the vitamin B12 in yogurt more easily, and this can give you a quick energy boost.

The next time you’re feeling tired, eat these delicious superfoods to improve your focus and boost your energy.

Sources:

UniversityHealthNews.com

Healthline.com