Do you notice how sometimes you wake up so full of energy, feeling like you can take on whatever challenges the day throws at you, and other times you are all so groggy and exhausted, having a hard time even just getting your eyes to open?

For a lot of people, keeping energy levels high for hours a day can be difficult. They are like an old cell phone model that runs out of battery even after only an hour of use. To remedy that, they should introduce foods that are natural and can provide sufficient energy for the body to use to keep you going for as long as possible.

1. Eggs

Rich in tyrosine, a type of amino acid found in dairy products that can increase alertness and memory performance, eggs are a great food to start your day with. They can aid in treating bad moods, depression, and other mental problems too. They can be prepared hard-boiled, scrambled, or poached, and paired with a wide variety of other nutritious foods.

2. Beets

Loaded with antioxidants, beets are a healthy vegetable option that can boost your energy. They contain manganese and vitamin C that are essential in protecting your body against inflammation, free radicals, and other dangers. They are highly recommended to anyone who has a regular gym and workout routine.

3. Spinach

A great source of iron and B vitamins, spinach is a leafy, green vegetable that does a lot of good for your body. Its vitamin C content can help lower your stress levels, and bring that relaxing and refreshed feeling. They are quite good at reducing fatigue and exhaustion too.

4. Sweet potatoes

With their high vitamin A and vitamin C content, sweet potatoes are an effective energy-boosting food. They help protect the immune system, warding off viruses, bacteria, infections, and other diseases. In the flu season, they are especially valuable because they can offer support to your body and keep you from getting sick. They are also great for your eyes, skin, and organs.

5. Beans

Filled with fiber, protein, and carbohydrates, beans are like an all-around food. They can give you long-lasting energy that should allow you to accomplish more tasks day-to-day. Beans can also keep your blood sugar levels from spiking up. They are often used as an ingredient in making various kinds of dishes. Just remember to rinse them before cooking, if using canned beans, to get rid of the extra sodium for a healthier and more enjoyable meal.

6. Brown rice

For people trying to lose weight, brown rice is a good and healthy carbohydrate and energy source. It contains fewer calories than white rice, so it is easier to stay under your daily calorie goals to effectively lose weight. In addition, it contains manganese, which helps convert the carbohydrates in your body to energy, and fiber, which improves your digestive functions.

7. Almonds

Packed with protein, almonds are an energy powerhouse. They are highly recommended to those who do strength training and high intensity workout sessions. As they are rich in riboflavin and manganese too, they can ensure that your body is working efficiently, and protect you from injuries, diseases, and other problems.

8. Salmon

Whether grilled, steamed, or sautéed, salmon is reliable source of B vitamins and omega-3 fatty acids that are crucial in keeping a healthy heart. If you are getting sufficient amounts of these nutrients, you can reduce your risk of heart attack, stroke, and other cardiovascular complications. You will also enjoy better digestion, nutrient absorption, and metabolism.

9. Peanut butter

As long as you consume it moderately, peanut butter can provide the energy that your body needs to carry out its functions. It contains a healthy mix of protein and good fats that can curb your hunger and build stronger tissues and muscles. Whether used as a sandwich spread or smothered over a frozen piece of banana, it should bring benefits that can get you in better shape.

10. Bananas

Containing very few calories, bananas are a popular weight loss food. They are also made up of healthy carbohydrates that can get absorbed into your blood stream faster than the other carb sources, so you get to utilize that energy boost immediately. They also have potassium, which is essential for a healthy heart, and manganese, which can give you smooth and clear skin.

11. Sesame seeds

With a tablespoon of sesame seeds, you can get a jolt of energy that can fuel you throughout the day. These tiny seeds may not look like they have something valuable to offer, but they have a long list of benefits that can improve your health and wellbeing. They contain zinc, iron, and selenium, which promote efficient energy metabolism, and get rid of free radicals that endanger your immune system.

12. Ginger

More than just a spice, ginger is a very potent herb that is known for its medicinal and culinary values in the Asian world. With a small bite of it, your taste buds, as well as your energy cells, are awakened. It contains essential compounds that facilitate the proper regulation of nutrients and oxygen around your body, ensuring that your brain, heart, muscles, and others are receiving sufficient amounts. It also has the ability to eliminate tiredness and exhaustion, and relieve your tightened muscles, so that you feel rejuvenated and recharged.

13. Dark chocolates

Not all chocolates are bad. If you want to shed off extra pounds and be in shape, you can snack on dark chocolates to satisfy your chocolate craving without going off the track of your weight loss journey. Because they have an abundance of flavonoids, they can improve blood flow to your skin, resulting to you feeling alive and alert, and looking nice and fresh.

14. Mint

Often added to salads and beverages for flavor, mint is an herb that can activate your senses. It contains compounds that stimulate an area of your brain that is in charge of making you aroused and alert.