High Energy Foods (Diet For Energy With Simple Recipes)

10 High Energy Foods To Keep You Going All Day:

The human body needs the right amount of activity and to eat energy-giving food and you will truly start feeling fantastic. Intake of high energy foods on a daily basis is required for you to feel and be healthy. Anemia is one of the most common malnutrition symptoms that people in developing nations suffer from and which is most prevalent amongst preschool children. Women are also prone to suffer from anemia due to excessive blood loss during menstruation. Sometimes, gluten intolerance may also cause malnutrition. Check out the gluten free diet benefits and millets are gaining prominence for their nutrient-rich nature with numerous benefits of millets.

high energy foods

Fit fitness into your daily planner. Following a sedentary lifestyle can cause a slump in your energy levels. Physical fitness, such as walking daily for a minimum of 30 minutes, is the strongest therapy in increasing energy levels. Unfortunately, when we become lazy about our fitness routine, we pay numerous costs for the degradation of our activity. This can result in weight gain, low energy levels, lethargy, and other medical problems. The key to consistency in exercise is to find an activity that you will enjoy. Stay engaged in exercise at every age… this will not only help you banish fatigue but also help you live and love life to the fullest!

You spend all day at the office or at home and are always caught up in a busy schedule. With a hectic schedule, your energy levels are bound to dip. So, here are some superfoods guaranteed to recharge your batteries.

Diet For Energy:

A simple hemoglobin test detects anemia and the common symptoms of anemia include weakness, hair loss, increased heartbeat, lack of concentration, etc. Though the treatment of anemia includes iron supplements, in addition to the supplements, anemia can also be compensated by including certain iron-rich foods in the daily diet.

High Energy Foods:

Here’s a list of foods rich in iron, and a diet for energy.

1. Banana – A high energy fruit:

Bananas are good for the nerves and muscles and enhance the functioning of the immune system. Rich in potassium and sugar, they provide the body with nourishment and instant energy. A large banana has about 100 calories. It is richer in solids and lower in water content than most fresh fruits, and provides quick recovery from fatigue.

Banana Smoothie Recipe:

Blend bananas with milk, water, and honey for a smooth and frothy smoothie.

2. Figs – A high fiber snack:


Rich in iron and calcium, figs improve blood quality and build strong bones. They help balance acidic conditions that result from a diet rich in meat and refined food.

Fig Salad:

Chop fresh or dried figs and add to your breakfast cereal, the fiber will fill you up and energize you through the day.

3. Nuts:


Before you go nuts with low hemoglobin levels, include nuts in your daily diet. Few raw dry seeds and dry fruits are rich in iron and help in preventing anemia if taken daily. Eat foods like cashews, raisins, prunes, apricots, dates, sunflower seeds, pine seeds, etc.

The king of nuts – almonds

When it comes to nuts, almonds have the highest calcium and fiber content. Their high nutritional value is the reason they are called the king of nuts. Make sure to limit your intake, though, eating too many will result in weight gain (think one handful, not a bowlful).

Almonds Recipe:

Add sliced almonds to your fruit or cereal bowl.

Walnut – High in protein and Omega-3

Walnuts are one of the best plant sources of protein. They are often thought of as a ‘brain food’, not only because of the wrinkled brain-like appearance of their shells but because of their high concentration of Omega-3 fats.

Adding a handful of walnuts to your diet, at least 4 times a week, will boost energy levels and reduce cholesterol.


Toss chopped walnuts into your salad or pasta to add some crunch.

4. Sprouts – Super energy enhancing foods:


Filling and low in calories, sprouts increase valuable amino acid (protein) content. Popular sprouts are mung, alfalfa, kidney beans, and chickpeas.

Sprouts Recipe:

Add sprouts to sandwiches and salads.

5. Yogurt – Cooling and filling:


Yogurt is delicious, filling snack that now comes in an array of flavors. It contains probiotics, which are responsible for several activities in your gut, such as producing lactase and improving the functioning of your digestive tract. Yogurt also boosts your immune system.


Top it off with fresh fruit and honey.

6. Orange – Immunity boosting:

Foods rich in vitamin C, help in increasing the absorption of iron. Foods like oranges, limes, capsicum, strawberries, apples, coriander leaves, mint leaves, etc. that are rich in vitamin C should be combined with iron-rich foods to increase iron absorption.

Oranges are one of the highest sources of vitamin C and are crucial for battling fatigue and boosting immunity levels. Oranges help regenerate body fluids and build strong bones.


Eat the orange with the pith (the spongy white part between the skin and the pulp). A good amount of antioxidants are found here.

7. Oats – Power packed grain:


Eating a bowl of oatmeal is a great way to kick-start your day. Loaded with fiber, it will keep you satiated and energized. Oats are an excellent source of Vitamin E, B Vitamins, potassium, and zinc. They also have a higher concentration of protein than most other cereals.


Top warm oatmeal with fresh bananas and milk or apples and cinnamon or sliced almonds and honey.

8. Beans – Energy foods rich in Iron:

Beans are not only a rich source of protein and fiber but also rich in iron. Including any kind of beans like chickpeas, kidney beans, soybeans, black beans, pinto beans, or lima beans daily in your diet helps in supplementing a little bit of the daily requirement of iron.

9. Honey – Energy Foods with Iron:

Unprocessed honey is another easily available food with high iron content. Not only iron-rich, but there are also numerous benefits of honey. A glass of lemon water with honey, the early morning helps in prevent iron deficiency.

10. Spinach – Green Leafy Vegetables For Energy:


Spinach We are all aware that green leafy vegetables are rich in iron, but spinach is one of the richest sources of iron. However, spinach and other dark green leafy vegetables are rich in oxalates that block the absorption of iron in the gut, so it is not practical to expect total iron replacement only with dark green leafy vegetables. So other iron-rich foods too should be part of your daily diet.

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