Many people turn to caffeine and sugar to get a quick energy boost, but these temporary fixes can often lead to crashes and long-term negative effects on your health.

Fortunately, there are plenty of natural, nutrient-rich foods that can provide sustained energy throughout the day. Here are 10 foods to add to your diet for an energy boost:.

1. Nuts and seeds

Nuts and seeds are rich in healthy fats and protein, which can help stabilize blood sugar levels and prevent energy crashes. They also contain nutrients like magnesium, which is essential for energy production.

2. Leafy greens

Leafy greens like spinach, kale, and arugula are packed with vitamins and minerals that can help support energy production in the body. They’re also high in fiber, which can help regulate blood sugar levels and prevent energy crashes.

3. Oatmeal

Oatmeal is a complex carbohydrate that provides long-lasting energy without causing blood sugar spikes. It’s also a good source of fiber and protein, which can help keep you feeling full and satisfied.

4. Quinoa

Quinoa is another complex carbohydrate that provides sustained energy. It’s also a good source of protein, iron, and magnesium, all of which are important for energy production in the body.

5. Sweet potatoes

Sweet potatoes are a good source of complex carbohydrates, fiber, and vitamins like vitamin A and vitamin C. They’re also low on the glycemic index, which means they won’t cause blood sugar spikes and crashes.

6. Bananas

Bananas are a great source of potassium, which can help support muscle function and prevent fatigue. They’re also high in fiber and carbohydrates, which can provide sustained energy.

7. Salmon

Salmon is a good source of omega-3 fatty acids, which have been shown to help reduce inflammation and fatigue. It’s also high in protein, which can help keep you feeling full and satisfied.

8. Eggs

Eggs are a great source of protein and healthy fats, which can help stabilize blood sugar levels and prevent energy crashes. They’re also high in vitamins like B12, which can help support energy production.

9. Dark chocolate

Dark chocolate contains caffeine and theobromine, two compounds that can help boost energy and improve mood. It’s also high in antioxidants, which can help reduce inflammation and support overall health.

10. Water

While not technically a food, water is essential for energy production in the body. Dehydration can lead to fatigue and decreased mental clarity, so make sure you’re drinking plenty of water throughout the day.

A Common Misconception: Carbs Are Bad

For many years, there’s been a misconception that all carbohydrates are bad and should be avoided if you want to lose weight or improve your health.

While it’s true that some carbohydrates, like refined sugars and white bread, can have negative effects on health, not all carbs are created equal.

Complex carbohydrates, like those found in whole grains, fruits, and vegetables, are an important source of energy and nutrients for the body.

They provide sustained energy and can help regulate blood sugar levels, preventing energy crashes and mood swings.

Instead of cutting out carbs altogether, focus on choosing healthier, nutrient-dense sources of carbohydrates to provide your body with the energy it needs.

Pairing carbohydrates with protein and healthy fats can also help prevent blood sugar spikes and crashes.