If you’re feeling sluggish, tired, or just plain run down, you may want to examine what you’re eating. Certain foods can sap your energy, while others can give you a boost.

Here are 30 foods that can help boost your energy naturally:.

1. Bananas

Bananas are a great source of complex carbohydrates, which can give you a boost of energy without causing a spike in blood sugar levels. They also contain potassium, which can help regulate blood pressure and keep you hydrated.

2. Spinach

Spinach is an excellent source of iron, which is essential for the production of red blood cells. These cells carry oxygen throughout the body, so if you’re iron-deficient, you may feel tired and weak.

Spinach is also a good source of magnesium, which can help regulate blood sugar levels and boost energy.

3. Oats

Oats are a great source of complex carbohydrates, fiber, and protein, which can provide sustained energy throughout the day. They also contain B vitamins, which can help convert glucose into energy.

4. Almonds

Almonds are a great source of healthy fats, protein, and fiber, which can provide sustained energy. They also contain magnesium, which can help regulate blood sugar levels and relax muscles, reducing fatigue.

5. Blueberries

Blueberries are packed with antioxidants, which can help reduce inflammation and protect the body from damage. They also contain natural sugars and fiber, which can provide a quick burst of energy followed by sustained energy.

6. Sweet Potatoes

Sweet potatoes are a great source of complex carbohydrates, fiber, and beta-carotene, which can provide sustained energy and boost immunity. They also have a low glycemic index, which means they won’t cause blood sugar levels to spike and crash.

7. Dark Chocolate

Dark chocolate contains caffeine and theobromine, which can provide a quick boost of energy and improve mood. It also contains flavonoids, which can improve blood flow and reduce inflammation.

8. Lentils

Lentils are a great source of complex carbohydrates, protein, and fiber, which can provide sustained energy and promote feelings of fullness. They also contain iron, which can help prevent fatigue.

9. Quinoa

Quinoa is a great source of complex carbohydrates, protein, and fiber, which can provide sustained energy and promote feelings of fullness. It also contains magnesium, which can help regulate blood sugar levels and reduce fatigue.

10. Salmon

Salmon is a great source of protein, omega-3 fatty acids, and B vitamins, which can provide sustained energy and support brain function. It also contains vitamin D, which can help regulate mood and reduce fatigue.

11. Ginger

Ginger is a natural stimulant that can help improve circulation, reduce inflammation, and boost immunity. It can also improve digestion, reducing fatigue and promoting feelings of wellness.

12. Apples

Apples are a great source of natural sugars and fiber, which can provide a quick boost of energy followed by sustained energy. They also contain antioxidants, which can help reduce inflammation and protect against disease.

13. Chia Seeds

Chia seeds are an excellent source of protein, fiber, and healthy fats, which can provide sustained energy and promote feelings of fullness. They also contain magnesium, which can help regulate blood sugar levels and reduce fatigue.

14. Eggs

Eggs are a great source of protein, B vitamins, and healthy fats, which can provide sustained energy and support brain function. They also contain choline, which can improve memory and reduce fatigue.

15. Avocado

Avocado is a great source of healthy fats, fiber, and potassium, which can provide sustained energy and support heart health. It can also improve digestion, reducing fatigue and promoting feelings of wellness.

16. Beets

Beets are a great source of natural sugars, fiber, and nitrates, which can improve blood flow and reduce fatigue. They also contain betaine, which can improve liver function and reduce inflammation.

17. Black Beans

Black beans are a great source of complex carbohydrates, protein, and fiber, which can provide sustained energy and promote feelings of fullness. They also contain iron, which can help prevent fatigue.

18. Watermelon

Watermelon is a great source of natural sugars and hydration, which can provide a quick boost of energy and promote feelings of well-being. It also contains antioxidants, which can protect against disease.

19. Brown Rice

Brown rice is a great source of complex carbohydrates, fiber, and B vitamins, which can provide sustained energy and promote feelings of fullness. It also has a low glycemic index, which means it won’t cause blood sugar levels to spike and crash.

20. Carrots

Carrots are a great source of natural sugars, fiber, and beta-carotene, which can provide sustained energy and boost immunity. They also contain antioxidants, which can protect against disease.

21. Peanuts

Peanuts are a great source of healthy fats, protein, and fiber, which can provide sustained energy and promote feelings of fullness. They also contain magnesium, which can help regulate blood sugar levels and reduce fatigue.

22. Oranges

Oranges are a great source of natural sugars, fiber, and vitamin C, which can provide a quick boost of energy and support immunity. They also contain antioxidants, which can protect against disease.

23. Broccoli

Broccoli is a great source of fiber, vitamins A and C, and calcium, which can provide sustained energy and support bone health. It also contains antioxidants, which can protect against disease.

24. Cinnamon

Cinnamon is a natural stimulant that can help improve circulation and regulate blood sugar levels. It can also reduce inflammation and improve digestion, reducing fatigue and promoting feelings of wellness.

25. Honey

Honey is a great source of natural sugars, which can provide a quick boost of energy. It also has antimicrobial properties, which can protect against disease.

26. Kiwi

Kiwi is a great source of natural sugars, fiber, and vitamin C, which can provide a quick boost of energy and support immunity. It also contains antioxidants, which can protect against disease.

27. Pomegranate

Pomegranates are a great source of natural sugars, fiber, and antioxidants, which can provide sustained energy and protect against disease.

28. Pumpkin Seeds

Pumpkin seeds are a great source of healthy fats, protein, and fiber, which can provide sustained energy and promote feelings of fullness. They also contain magnesium, which can help regulate blood sugar levels and reduce fatigue.

29. Green Tea

Green tea contains caffeine and antioxidants, which can provide a quick boost of energy and protect against disease. It can also improve cognitive function and reduce fatigue.

30. Yogurt

Yogurt is a great source of protein, probiotics, and calcium, which can provide sustained energy and support gut health. It can also improve digestion, reducing fatigue and promoting feelings of wellness.