We’ve all felt tired at different times of the day. While feeling low in energy is common, some factors may lead to fatigue or an energy crash—what we eat, when we eat, how much we eat, our sleep quality and more.
Certain foods can fuel the body newsfor.id with long-lasting energy. Scroll down to discover our top seven picks of fruits that can give you a boost in energy.
1. Apples
Apples are delicious, nutritious and versatile. They are high in fiber, which helps the naturally occurring sugars digest slowly for sustained energy. One medium apple (about 6.5 ounces) offers 95 calories and 4 grams of fiber. If you’re looking for a satisfying snack, pair some apple slices with natural peanut butter.
2. Oranges
Oranges are a vitamin C powerhouse. According to the National Institutes of Health, vitamin C helps strengthen your immune system and reduce oxidative stress, which helps prevent fatigue. Though vitamin C deficiency is rare, people who don’t get enough can experience scurvy, increasing feelings of weakness and fatigue.
For those with an iron deficiency, this water-soluble vitamin enhances iron absorption, helping reduce the related symptoms, including fatigue. Eating an orange between meals can give you a quick energy boost, with a medium orange (about 5 ounces) containing 73 calories, 3 grams of fiber and 78% DV of vitamin C.
3. Bananas
Bananas are not a stranger when it comes to providing energy. A 2020 review published in Food Reviews International noted that two bananas could provide energy for 90 minutes. Bananas are also an excellent source of potassium, an essential nutrient for maintaining proper body function. One medium banana provides 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 can lead to energy crashes. Additionally, avocados are packed with healthy fats that not only give you lots of energy but keep you satisfied. According to the USDA, 1 cup of sliced avocado contains 234 calories, 10 grams of fiber and 17 grams of unsaturated fat. For a fresh and delicious afternoon pick-me-up, try our Avocado Caprese Salad.
5. Peaches
Peaches are sweet and refreshing, perfect for a boost of energy. Per the USDA, one peach (about 5 ounces) 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 flavorful Pistachio & Peach Toast is the perfect breakfast for busy mornings.