7 Best Fruits You Should Eat for More Energy, Recommended by a Dietitian


We’ve all experienced moments of fatigue or low energy during the day. While feeling tired is a common occurrence, various factors can contribute to sudden energy crashes. These factors include our dietary choices, meal timing, portion sizes, sleep quality, and more.

To keep our bodies fueled with enduring energy, it’s essential to consider these factors. Below, we’ve highlighted seven fruits known for their energy-boosting properties:

1. Apples: Apples are a versatile, nutritious fruit. They’re rich in fiber, which ensures that the natural sugars are digested slowly, providing a steady source of energy. A medium-sized apple (182g) offers 95 calories and 4 grams of fiber. For a satisfying snack, pair apple slices with natural peanut butter.

2. Oranges: Oranges are vitamin C powerhouses. Vitamin C strengthens the immune system and reduces oxidative stress, helping combat fatigue. It’s especially beneficial for individuals with iron deficiencies as it enhances iron absorption. Consuming an orange as a quick energy pick-me-up is a great idea. A medium-sized orange (140g) contains 73 calories, 3 grams of fiber, and provides 78% of the daily value (DV) of vitamin C.

3. Bananas: Bananas are renowned for their energy-boosting qualities. A 2020 review in Food Reviews International even noted that two bananas could provide energy for up to 90 minutes. Moreover, bananas are an excellent source of potassium, a crucial nutrient for overall bodily function. One medium banana provides 105 calories and 3 grams of fiber, offering sustained energy.

4. Avocadoes: Avocadoes are another fruit packed with fiber, which helps stabilize blood sugar levels and prevents energy crashes. Additionally, avocados are rich in healthy fats that not only provide energy but also keep you feeling full and satisfied. According to the USDA, one cup of sliced avocado contains 234 calories, 10 grams of fiber, and 17 grams of unsaturated fat. Try an Avocado Caprese Salad for a refreshing afternoon energy boost.

5. Peaches: Peaches are sweet and refreshing, making them an excellent choice for an energy boost. According to the USDA, one peach (150g) contains 69 calories and 2 grams of fiber. Peaches are also a great source of essential nutrients, including potassium and vitamins A and C, which contribute to overall well-being. Consider trying a Pistachio & Peach Toast for a flavorful and energizing breakfast on busy mornings.

6. Plums: Plums, aside from their potential laxative effects, can provide a significant energy boost. According to the USDA, two plums (150g) offer 69 calories and 2 grams of fiber. For a delightful dessert that doubles as an energy booster, pair a slice of easy Plum Tart with a cup of coffee.

7. Goji Berries: Goji berries, also known as wolfberries, have a sweet and tangy flavor. These small berries are packed with antioxidants, which help combat fatigue by reducing oxidative stress. The USDA reports that five tablespoons (28 grams) of dried goji berries provide 98 calories, 4 grams of protein, and almost 4 grams of fiber. Incorporating them into your trail mix is a convenient way to enjoy them as a snack at work.

It’s important to note that goji berries may interact with certain medications, such as warfarin. Therefore, it’s advisable to consult your primary healthcare provider before adding them to your diet.

In conclusion: While all foods provide energy to the body, their nutritional content varies significantly. For sustained energy levels, it’s recommended to opt for fruits rich in fiber and antioxidants, such as bananas, apples, plums, and goji berries. Additionally, maintaining regular eating habits and consuming balanced meals ensures that your body receives continuous, long-lasting energy.

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