Naturally, all types of foods provide the body with a certain level of energy because of the way they are converted into calories, but some are more stimulating than others. For starters, carbohydrates give the most energy to the body, but it depends on which ones. Refined carbohydrates like white bread will raise your blood sugar quickly and actually lead to more fatigue.

But complex carbohydrates (fruits, vegetables, whole grains) take much longer to digest, so they raise the blood sugar level more gradually and provide energy over time.

Along with carbohydrates, healthy fats like omega-3s have been found to provide sustained energy, and protein-rich foods can maintain energy levels by suppressing hunger and keeping you feeling full for longer periods of time. To learn more about specific foods that provide vital energy, we talked to some expert dietitians.

Greek yogurt – Can be an excellent snack during the day. It contains a lot of protein that gives a feeling of satiety and energy over time.

salmon – A fish that is also rich in protein and fatty acids such as omega 3, which provide the body with a lot of energy and have many benefits for heart, eye and brain health.

tuna – If you’re not in the mood for salmon, tuna is another great choice. Fatty fish like salmon and tuna can give sustained energy throughout the day because of the high levels of fatty acids. Also, these fats help regulate insulin levels and reduce inflammation in the body, which helps maintain energy levels and strengthens overall physical and mental health.

beet – A root vegetable with an earthy taste. Those who love them are in luck because they are full of beneficial nutrients and antioxidants that may be of great help in maintaining sufficient energy. According to a report published in the journal Food Science & Biotechnology, beets contain high levels of phenolic compounds, antioxidants and nitrates, all of which have been found to aid in exercise performance and energy levels.

quinoa -Another food high in carbohydrates that can give you healthy and lasting energy is quinoa. It is a complex carbohydrate rich in fiber and protein, which provides a continuous release of energy throughout the day. It also contains important nutrients such as iron, magnesium and B vitamins, which help maintain energy levels and support overall health.

bananas – A fruit rich in healthy carbohydrates, protein and B vitamins, making them an excellent choice for releasing sustained energy. The natural sugar in fruit provides an immediate energy boost, while the fiber slows digestion for long-term energy. At the same time, the vitamins and minerals in fruits also help maintain energy levels and prevent fatigue.

nuts – When you are hungry and need an energy boost, dietitians suggest snacking on nuts, as these snacks provide a slow release of energy throughout the day, keeping you alert and full of energy. Nuts contain protein, healthy fat and fiber – a perfect mixture to maintain a feeling of satiety and prevent blood sugar fluctuations.

eggs – Food rich in protein that provides continuous energy throughout the day, by maintaining a feeling of satiety and satisfaction. They are also rich in B vitamins, which help convert food into energy. In addition, eggs contain a nutrient called choline, which can improve cognitive function and reduce fatigue.

Berries – One of the recommended choices for satisfying energy for the body. Not only are they rich in healthy carbohydrates, but they provide sustained energy with fiber and a good dose of electrolytes that the body often needs.

Avocado – A versatile superfood that can be enjoyed on its own, in a smoothie, spread on toast or mashed into a bowl as guacamole. This fruit is also considered a food that provides a lot of energy to the body that is maintained throughout the day.

Oatmeal – Because of the long-lasting energetic effect that healthy carbohydrates can have on the body, another useful and tasty option is a bowl of oats. This food is rich in complex carbohydrates, which provide long-term energy. They also contain fiber, which helps slow the absorption of sugar into the bloodstream, resulting in more stable energy levels throughout the day.”