The Secret to All Day Energy: 10 Surprising Foods That Will Keep You Amped Up
- jennysmithmattfeldt
- 5 days ago
- 5 min read
By JENNY SMITH MATTFELDT // Published April 21, 2025
We all know that feeling—mid-afternoon slumps, dragging ourselves through a to-do list, or reaching for that second cup of coffee to keep the wheels turning. But what if the solution to more consistent energy could be found on your plate, in the form of everyday foods that naturally fuel your body and brain? From ancient superfoods to vibrant fruits, there’s a whole world of energy-boosting ingredients that go beyond the typical go-tos. These nutrient-packed powerhouses not only give you a natural lift but also support your body’s metabolism, hormonal balance, and cognitive function—all without the crash. Let’s dive into 10 unexpected foods that’ll help keep your energy levels soaring, no matter what your day throws at you.
01 BRAZIL NUTS
Brazil nuts are tiny but mighty when it comes to natural energy support. Just 1–2 nuts a day pack a powerful dose of selenium, a trace mineral essential for healthy thyroid function, balanced hormones, and optimal mitochondrial performance—aka the part of your cells that create energy. Selenium also helps fight oxidative stress, which can leave you feeling mentally and physically drained.
More isn’t better here: because Brazil nuts are so high in selenium, eating more than a couple daily can tip you into excess and potentially cause fatigue, hair loss, or digestive issues. Think of them as a micro-dose of high-performance fuel—meant to be used strategically, not eaten by the handful.
02 BEETS & BEETROOT POWDER
Beets and beetroot powder are a natural, science-backed way to boost energy and stamina because they’re rich in nitrates, which convert into nitric oxide in the body, helping to dilate blood vessels and improve oxygen delivery to your muscles and brain. Translation? More energy, better blood flow, and improved endurance, whether you're hitting the gym or powering through your workday. Beetroot powder is especially convenient and versatile—it delivers the same benefits in a concentrated form and doubles as a natural food coloring. Add it to smoothies, pancake batter, icing, or even cakes for a vibrant pink hue that’s completely plant-based. It's a functional wellness boost and a kitchen aesthetic win.
03 TAHINI
Tahini isn’t just for hummus—it’s an energy-booster disguised as a creamy, nutty spread. Made from ground sesame seeds, tahini is rich in iron, magnesium, healthy fats, and B vitamins, all of which play a role in keeping your energy levels stable and your nervous system supported. It’s also high in tyrosine, an amino acid your body uses to produce dopamine (the neurotransmitter that helps regulate motivation, focus, and mood.) Basically, tahini fuels both your body and your brain. Use it in dressings, drizzle it over roasted veggies, or swirl it into oatmeal for a blood sugar-friendly upgrade that tastes like indulgence but works like a supplement.
04 MACA ROOT
Maca root is an adaptogen that’s been used for centuries in the Peruvian Andes to boost stamina, resilience, and mood—and modern research backs up the hype. It supports the HPA axis (your body’s stress response system), helping regulate cortisol and steady your energy throughout the day. What sets maca apart is that it doesn’t overstimulate like caffeine; instead, it works more subtly by supporting hormonal balance, stabilizing blood sugar, and enhancing mental clarity.
Many women report feeling more alert, focused, and emotionally grounded after just a few weeks of consistent use. Look for gelatinized maca (easier to digest) you can buy gummies or try adding a teaspoon to your morning smoothie, matcha, or oatmeal. It's earthy, energizing, and sneaky-good at charging up your day without the crash.
05 SEAWEED
Seaweed might not be the first thing you think of for energy, but it’s an underrated nutrient-dense force when it comes to supporting your thyroid—your body’s internal energy thermostat. Rich in iodine, tyrosine, iron, and magnesium, seaweed helps fuel the production of thyroid hormones, which directly impact metabolism, focus, and stamina. Plus, its natural electrolytes help keep you hydrated and support adrenal function (especially important if you’re constantly feeling drained or wired-tired). Sprinkle seaweed flakes (like dulse or nori) on rice bowls, mix them into soups, or try them with the viral sushi bake as a crunchy, mineral-rich pick-me-up.
06 CACAO NIBS
Cacao nibs are pure, unprocessed chocolate in its most energizing form, which means they aren't going to taste quite like the chocolate you're thinking of but they're still good. Loaded with magnesium, iron, and flavonoids, cacao supports oxygen flow to your brain and muscles while helping regulate your nervous system and reduce fatigue. But the real magic? Cacao contains theobromine, a gentle, longer-lasting stimulant that boosts energy and mood without the jittery crash of caffeine. It also promotes dopamine and serotonin production, so you feel good and focused. Sprinkle nibs on smoothie bowls, mix into yogurt, my favorite toss them in a bowl of cereal, or add to trail mix for a blood sugar-friendly energy boost that tastes like a treat but works like fuel.
07 KIMCHI
Kimchi is one of those foods that’s definitely an acquired taste—but once you love it, you love it. This spicy, fermented Korean side dish is packed with probiotics, which support gut health and since your gut and energy levels are deeply connected, this matters more than most people realize. A well-functioning gut means better nutrient absorption, fewer energy crashes, and more efficient production of B vitamins and neurotransmitters like serotonin (which affects mood and motivation). Kimchi also contains antioxidants, fiber, and capsaicin (from chili peppers), which may help improve metabolism and circulation. Add it to grain bowls, Asian food, or eat it straight from the jar—it’s bold, tangy, and a wake-up call for your gut and your energy.
08 CHIA SEEDS
Chia seeds are loaded with fiber, protein, omega-3s, and slow-digesting carbohydrates, which help stabilize blood sugar and keep you feeling full and energized for longer. The fiber in chia seeds forms a gel-like substance when mixed with liquid, which slows down digestion and helps prevent those annoying energy crashes. They’re also a great source of magnesium, which plays a crucial role in energy production at the cellular level. You can toss a tablespoon into smoothies, overnight oats, yogurt, or make a chia seed pudding (personal favorite.)
09 EDAMAME
Edamame is a protein-packed snack that can keep your energy steady throughout the day. These young soybeans are rich in iron, magnesium, and B vitamins, all of which are essential for blood cell production and energy metabolism. The protein and fiber in edamame help stabilize blood sugar levels, ensuring a steady flow of energy without the dreaded crash. Plus, they’re a great source of isoflavones, which can support hormonal balance and reduce fatigue. Eat them steamed with a sprinkle of sea salt, tossed into salads, or my favorite mixed into a salmon bowl (just be sure if it's your first time don't eat the shells.)
10 WATERMELON
Watermelon is often thought of as just a hydrating summer treat, but it can play a real role in energy. Packed with hydrating water content and electrolytes, watermelon helps keep you hydrated—a key factor in maintaining energy levels. What makes it extra special is its high content of L-citrulline, an amino acid that boosts nitric oxide production in the body. This helps dilate blood vessels, improve blood flow, and increase oxygen delivery to muscles and the brain, which means more energy for you. It’s the perfect snack for hot days or post-workout recovery (that you're probably already reaching for) light, hydrating, and energizing without any sugar crashes.
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