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How to Boost Your Energy with Food

How to Boost Your Energy with Food

My long time friend and cruelty free bff Jen from My Beauty Bunny wrote today’s post on how to boost your energy with food. She’s mentioned some of my long time favorites! I eat walnuts at least once a day, as they’re usually my snack before going to the gym. I haven’t yet managed to work goji berries, chia seeds or quinoa into my routine. Fresh fruit and leafy greens are on the menu daily.

How to Boost Your Energy with Food

If you are dealing with fatigue, then you can get the energy boost you need to get through your day by making a few changes in your diet. There are a number of foods that can help boost your energy. Below is a list of vegan foods that help fight fatigue:

Chia Seeds

Chia seeds are a great source of fiber. Fiber helps keep you full longer by slowing down the absorption of sugar. This helps fight fatigue. It also helps eliminate waste from the body. If waste is accumulating inside of your body, then you are likely to suffer from fatigue. You can add chia seeds to your oatmeal or salad.


Walnuts are one of the best plant-based sources of protein, so they are a great choice if you are looking for an energy-boosting snack. They are also a great source of omega 3 fatty acids. Omega 3 fatty acids help promote healthy brain function. They can also promote heart health. Additionally, omega 3 fatty acids have been shown to reduce inflammation.

Goji Berries

Goji berries are another excellent source of fiber. They are also an excellent source of protein, which is another nutrient you need for energy. Additionally, goji berries are a great source of antioxidants. Antioxidants help fight free radicals. There has been evidence to suggest that the accumulating of free radicals can lead to fatigue. You can use goji berries in trail mix. You can also add it to your smoothie.

Leafy Green Vegetables

Leafy green vegetables are very high in energy-boosting nutrient. They have magnesium and folate. Many people are magnesium-deficient and do not even know it. Fatigue is one of the signs of a magnesium deficiency. Magnesium helps convert sugar into energy. Folate helps your body create red blood cells. Your red blood cells help carry oxygen through your body.

Fresh Fruit

Fresh fruit provides you with natural sugar. It is important to note that natural sugar is very different from the refined sugar found in processed foods. Natural sugar helps increase your energy and focus, but refined sugar can cause fatigue. Fresh fruit makes a great snack. You can also add it to your smoothies.


Quinoa is filled with amino acids. Amino acids are needed to build protein. Protein not only provides you with energy, but it also helps build muscle. That is why fitness experts recommend consuming a protein-rich food after a workout.

You can follow my friend Jen on Twitter, Instagram, Pinterest and Facebook. She is a huge advocate for cruelty free beauty and I love her to pieces 🙂



  • I eat fresh fruit daily and actually feel not as “well” when I don’t. Thank-you for pointing out the difference between natural sugar and refined sugar. Many people think they should just stay away from all “sugars”. 🙂

    • Fruit is definitely a good way to have sugar! I know I always feel better after I have a snack of like, an orange and a few walnuts.

  • I substitute walnuts because I’m allergic to them and other tree nuts, however I usually go for a handful of peanuts or cashews, fresh fruit, leafy veggies, and chia seeds. I really want to try Quinoa and Goji Berries.

    • Oh no! That’s awful that you’re allergic. I stick to walnuts and almonds because I really like them, but I’ve heard great things about cashews.

  • I’ve recently started incorporating a lot of these into my diet, makes me feel really good! I like to buy dark chocolate covered goji berries for when i have the sugar craving.
    I need to try some walnuts before working out!

  • All good suggestions and I think I’m going to try adding chia seeds into my diet via smoothies, probably. Hopefully that’ll stop me from feeling so tired every afternoon

  • This is a great list, Jen! I was suprised at how delicious quinoa was when I tasted it.

  • A couple of things – celery – celery sticks are an excellent way to boost all kinds of vitamins in your system. Have a stick or two at that in-between time of the day, 4.30 to 5 pm when you are feeling peckish.
    Secondly, at a breakfast restaurant ( a big deal in Australia) in Canberra recently, I had a breakfast with:
    Sourdough bread, with fine slices of pear, topped with some feta and walnuts. It was delicious and fresh. A great way to start the day.

    • I need to try celery sticks again. They usually taste bitter to me so I avoid them.
      The pear + feta and walnuts = amazing. The place that I like to go with Eugenia for brunch and high tea makes something with pear + a cheese. So good!

      • It is very easy to make yourself. The only trouble is getting pears that are ripe enough I find. The celery sticks we have here aren’t bitter. Maybe it is a different variety you have where you live.

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