10 Superfoods That Will Boost Your Energy

You've probably heard the term superfoods—it's often applied to things like brown rice, spinach, yogurt, tomatoes and other healthy fare—but have you ever wondered what makes a food super? It's about efficiency: Superfoods not only pack more nutritional punch per bite than other foods do, they also have other properties that directly support the immune system, cut down on inflammation in the body, support mental health, and boost energy, stamina and longevity. You can't ask for much more than that from a single food.

Superfoods have to be not only nutritious but delicious if anyone is actually going to eat them.
Photo credit: Shutterstock

But here's a reality check: No food is super unless it tastes good, too, because otherwise you wouldn't be willing to eat it. With that in mind, here's my top 10 list of energy-boosting superfoods that everyone should eat on a regular basis.


These are arguably the most perfect superfood because they're high in fiber, protein, potassium, magnesium and other minerals. Oats are best eaten at breakfast because the fiber they contain is digested slowly, which stabilizes blood sugar levels all day. Oats have been shown in large-scale studies to lower cholesterol, which is why they're considered a heart-healthy food. If you're not a fan of oatmeal (I confess: I don't care for it), you can sprinkle them onto a bowl of cold cereal or yogurt, sneak oats into turkey meat loaf, or toss them into salads or casseroles for a nutritional boost.


This gluten-free grain has more protein than any other grain or rice. It's so rich in amino acids (such as lysine, cysteine, and methionine) that it's actually considered a complete protein (generally, complete proteins are only found in animal products). The amino acids help with muscle repair after exercise, while the folate, magnesium, and phosphorus in quinoa support energy levels.

Try serving it up as a curried "risotto."

Read page 1


In addition to being loaded with powerful antioxidants and energy-boosting carbs, blueberries contain vitamins A and C, folate, potassium, magnesium and fiber. Research suggests that these nutrients, along with the phytochemicals (health-promoting compounds that give plants their pigment) in blueberries, boost immune function and lower depressive symptoms by stopping the buildup of free radicals. This helps the body and mind recover from stress and cellular injury faster.


Loaded with anti-inflammatory omega-3 fatty acids (in particular, docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA) that improve heart health, salmon is also a stellar source of protein. The American Heart Association recommends having fatty fish like salmon at least twice a week. Dietary intakes of fish and omega-3 fatty acids have been found to reduce depressive symptoms and improve cognitive function. Salmon's energy-boosting effects are related to improved metabolism, including the more efficient use of oxygen in the body during exercise.

Just be sure to avoid farmed slamon.


A source of healthy fats, avocados are full of fiber, potassium, vitamins A and E, and folate. They're also a good source of an omega-3 fatty acid called alpha-linolenic acid, which improves the metabolic aspects of heart health including levels of oxidative risk factors, blood fat levels and inflammatory markers (like homocysteine, which is often elevated in fatigue-causing conditions like diabetes, arthritis and chronic fatigue syndrome).


Not only is it low in fat and a good source of protein, but turkey contains the amino acid tyrosine, which elevates levels of dopamine and norepinephrine, brain chemicals that keep you more alert and focused. (Don't worry that eating turkey will make you sleepy because of its tryptophan; turkey doesn't have much more of this amino acid than chicken or fish does.) It also contains vitamins B6 and B12, which have been shown to ease insomnia and depression and boost energy.

Goji Berries

Used for 5,000 years in Chinese medicine to stimulate energy and mental acuity as well as lower stress, goji berries are believed to increase bloodflow, causing energy-enhancing oxygen to flow more freely throughout the body. These bright orange-red berries are concentrated sources of antioxidants; they can be eaten raw, cooked or dried like raisins.


Packed with protein and fiber, almonds also contain calcium, potassium, phosphorus and vitamin E. What's more, they're a rich source of magnesium, which plays a key role in converting sugar into energy. Having low levels of magnesium in your body can drain your energy and cause sleep problems and leg cramps.


These legumes are powerhouse sources of low-fat protein, fiber, iron, potassium, zinc and folate. They're also rich in selenium, a mineral that may be a natural mood enhancer; studies have linked low selenium levels to poorer moods and lower energy levels. The fiber in these petite legumes stabilizes blood sugar.

Here's how to cook lentils.


Loaded with vitamin C, vitamin A, calcium, iron, and potassium, this leafy green vegetable is also a solid source of protein and fiber—and it's very low in calories. In addition, it's packed with flavonoids, phytochemicals with antioxidant properties, which is why kale earns one of the highest ORAC ratings among vegetables.


11 Amazing Health Benefits of Eating Fish

Factory Farms Are a #LoadOfCrap, Says New Report

Urban Greenway System Will Link 60 Miles of Trails

Show Comments ()
Marine debris laden beach in Hawaii. NOAA Marine Debris Program / Flickr

Ocean Plastic Projected to Triple Within Seven Years

If we don't act now, plastic pollution in the world's oceans is projected to increase three-fold within seven years, according to a startling new report.

The Future of the Sea report, released Wednesday for the UK government, found that human beings across the globe produce more than 300 million metric tons of plastic per year. Unfortunately, a lot of that material ends up in our waters, with the total amount of plastic debris in the sea predicted to increase from 50 million metric tons in 2015 to 150 million metric tons by 2025.

Keep reading... Show less
Thawing permafrost in Noatak National Preserve, Alaska. NPS Climate Change Response

Methane Meltdown: Thawing Permafrost Could Release More Potent Greenhouse Gas Than Expected

A study published in Nature Climate Change Monday shows that thawing permafrost in the Arctic might produce more methane than previously thought. Methane has 28 times the Global Warming Potential (GWP) of carbon dioxide, so the findings indicate scientists might have to reassess how thawing permafrost will contribute to climate change.

Keep reading... Show less
Solar shade canopies. University of Hawaii

This College Could Become the First 100% Renewable Campus in U.S.

As a growing number of U.S. cities make pledges towards 100 percent renewables, it's easy to forget that the entire state of Hawaii set this important benchmark three years ago when it mandated that all of its electricity must come from renewable sources no later than 2045.

To help the Aloha State meet this ambitious commitment, in 2015, the University of Hawaii (UH) and the Hawaiian Legislature set a collective goal for the university system to be "net-zero" by Jan. 1, 2035, which means the total amount of energy consumed is equal to the amount of renewable energy created.

Keep reading... Show less

Silver Nanoparticles in Clothing Wash Out, May Be Toxic

By Sukalyan Sengupta and Tabish Nawaz

Humans have known since ancient times that silver kills or stops the growth of many microorganisms. Hippocrates, the father of medicine, is said to have used silver preparations for treating ulcers and healing wounds. Until the introduction of antibiotics in the 1940s, colloidal silver (tiny particles suspended in a liquid) was a mainstay for treating burns, infected wounds and ulcers. Silver is still used today in wound dressings, in creams and as a coating on medical devices.

Keep reading... Show less
4.4 million premature air pollution deaths could be avoided in Kolkata if emissions are reduced swiftly this century. M M / CC BY-SA 2.0

Study Finds Timely Emissions Reductions Could Prevent 153 Million Air Pollution Deaths This Century

One of the roadblocks to swift action on climate change is the human brain's tendency to focus on threats and stimuli that are an obvious and noticeable part of their everyday lives, rather than an abstract and future problem, as Amit Dhir explained in The Decision Lab.

Now, a study published in Nature Climate Change Monday shows that acting quickly to curb greenhouse gas emissions would also reduce the air pollution that is already a major urban killer, thereby saving millions of lives within the next 40 years.

Keep reading... Show less
Lands threatened by BLM's March 2018 sale include Hatch Point. Neal Clark / SUWA

Trump Administration Sells Oil and Gas Leases Near Utah National Monuments

The Interior Department on Tuesday is auctioning off 32 parcels of public lands in southeastern Utah for oil and gas development.

The Bureau of Land Management's (BLM) lease sale includes more than 51,000 acres of land near Bears Ears—the national monument significantly scaled back by the Trump administration last year—as well as the Hovenweep and Canyons of the Ancients monuments.

Keep reading... Show less
Katharine Hayhoe talks climate communication hacks at the Natural Products Expo West Convention. Climate Collaborative

Katharine Hayhoe Reveals Surprising Ways to Talk About Climate Change

By Katie O'Reilly

Katharine Hayhoe isn't your typical atmospheric scientist. Throughout her career, the evangelical Christian and daughter of missionaries has had to convince many (including her pastor husband) that science and religion need not be at odds when it comes to climate change. Hayhoe, who directs Texas Tech's University's Climate Science Center, is CEO of ATMOS Research, a scientific consulting company, and produces the PBS Kids' web series Global Weirding, rose to national prominence in early 2012 after then-presidential candidate Newt Gingrich dropped her chapter from a book he was editing about the environment. The reason? Hayhoe's arguments affirmed that climate change was no liberal hoax. The Toronto native attracted the fury of Rush Limbaugh, who encouraged his listeners to harass her.

Keep reading... Show less
Rising Tide NA / Twitter

Kinder Morgan Pipeline Protest Grows: Arrests Include a Greenpeace Founder, Juno-Nominated Grandfather

By Andy Rowell

Just because you get older, it doesn't mean you cannot stop taking action for what you believe in. And Monday was a case in point. Two seventy-year-olds, still putting their bodies on the line for environmental justice and indigenous rights.

Early Monday morning, the first seventy-year-old, a grandfather of two, and former nominee for Canada's Juno musical award, slipped into Kinder Morgan's compound at one of its sites for the controversial Trans Mountain pipeline and scaled a tree and then erected a mid-air platform with a hammock up in the air.

Keep reading... Show less


The best of EcoWatch, right in your inbox. Sign up for our email newsletter!