Blueberries are packed with powerful antioxidants, contain vitamins A and C, folate, potassium, magnesium, and fiber, and even offer energy-boosting carbs. When you’re feeling that mid-morning slump, throw back a few blueberries for a naturally sweet superfood energy snack.
Blueberries are also an excellent source of manganese, which converts carbohydrates and fats into energy.
You can also start your day with them, like this deliciously healthy Greek Yogurt Pancakes with Blueberries & Honey recipe.
Though they be but small, they are fierce! Chia seeds are tiny nutrient dense energy powerhouses. They offer a proper dose of potassium, healthy fats, calcium, and various other essential nutrients that provide the body with energy.
A study published in the Journal of Strength and Conditioning found that chia seeds enhanced exercise performance for workouts that lasted 90 minutes. The same way sugary sports drinks do!
Toss them in salads and sauces, and start your day with them in this Chia Seed Berry Yogurt Smoothie.
Great for a gluten-free lifestyle, quinoa has more protein than any other grain or rice. You can expect to get a healthy amount of protein in a small amount.
In fact, quinoa is a “complete protein,” a term that refers to amino acids, the building blocks of protein. While there are 20 different amino acids that can form a protein, there are nine that the body can’t produce on its own.
For a protein to be “complete” it must have all nine of these. Quinoa is also rich in folate, magnesium, and phosphorus to support energy levels.
An animal study conducted in 2014 by researchers in Paris, France found that quinoa consumption led to higher energy expenditure, as well as better glucose processing and less dietary fat absorption.
Don’t wait for that afternoon slump to hit you while you’re on deadline! Avoid the crash by getting your energy levels up at lunch with this Butternut Squash and Cranberry Quinoa Salad.
Goji berries are a unique fruit that is sold in its dried form. They are a complete protein, very rich in antioxidants, low in calories, fat-free, and a good source of fiber.
A study published in the Journal of Alternative and Complementary Medicine, found that goji berries showed increased ratings for energy levels and athletic performance, making them a great superfood energy option.
You can consume this superfruit in so many ways, from adding them to your smoothies and your salads, to even adding some color and depth to a meal, like this Sautèed Fennel, Asparagus and Goji Berries.
Salmon is one rich fish that looks pretty on the plate and tastes even better! It is an excellent source of the omega-3 fatty acids needed for energy production, brain activity, and circulation. Plus, they’re a great source of protein.
One study found that fish oil, a concentrated source of omega-3 fats, reduces body fat and stimulates the use of fatty acids for the production of energy in healthy adults.
Top your salad with some salmon for a delightful and energizing lunch, like this Salmon & Avocado Salad with Lemon Dressing.