Energy-boosting foods include almonds, a daily serving of which contains around 23 nuts; air-popped popcorn without oil, salt or butter; 2 tablespoons of peanut butter; and omega-3-rich salmon, reports Everyday Health. Bananas, kale, oatmeal, pistachios and hummus are also excellent energy boosters. Nonfat or low-fat Greek yogurt provides twice as much protein as regular yogurt.
Magnesium and B vitamins, which are present in almonds, play a key role in metabolizing energy, explains Everyday Health. Whole-grain carbohydrates, such as popcorn, provide fiber, make a person feel fuller for longer periods and help avoid sugar crashes associated with consumption of refined or simple carbohydrates. Nutritionists recommend popping kernels and seasoning them with spices instead of choosing flavored microwave popcorn.
Peanut butter without extra sugars is a good source of fiber, protein and healthy fats, which are nutrients that help maintain consistent sugar levels, notes Everyday Health. Omega-3 fatty acids, which are present in salmon, not only increase energy but also improve mood and memory and decrease blood pressure, bad cholesterol and depression.
Bananas are rich in potassium, B vitamins and fiber, and they make an excellent snack along with a cup of yogurt or a glass of low-fat milk, states Everyday Health. Kale contains high amounts of the mental booster amino acid called L-tyrosine. It also provides antioxidants and fiber for a fuller stomach and stable sugar levels.