You may know you need to exercise and work on your fitness, but do you have the energy? Sometimes, it’s just not there to do anything other than what you need to get through the day. Fortunately, you don’t need to scull a cup of coffee or drink a can of energy drink to improve your energy levels. You just need to include the following into your diet more often.

Fatty Fish

Not only is fatty fish like tuna and salmon delicious, but it can assist with giving you that much-needed energy boost you’ve been lacking. Fatty fish is loaded with omega-3 fatty acids, and these can reduce inflammation that causes fatigue. Some studies even showed that it could decrease fatigue in those suffering and recovering from cancer.

But the benefits of fatty fish don’t end there. Due to the abundance of B vitamins, the fish can aid your body in producing red blood cells and assist with better use of your iron. As a result, you may notice less fatigue and more energy.

Dark Chocolate

We’re always looking for excuses to eat chocolate, and improving your energy levels is one. Dark chocolate contains more cocoa than milk chocolate and antioxidants. These can improve blood flow in your body, which can then assist in delivering oxygen to your brain and muscles. During exercise, this can be quite helpful.

What’s more, as dark chocolate contains caffeine and theobromine, you may notice a better mood and improved mental energy.

Water

Are you drinking enough water every day? Most people need, on average, two litres every day – or more during exercise. If you’re not getting that, then you may feel far more fatigued and sluggish than usual.

Dehydration can slow down your bodily functions and is necessary for your body’s energy production and cellular processes. Even when you’re not thirsty, make a point of drinking water throughout the day.

Brown Rice

Did you know there’s two grams of fibre and plenty of vitamins and minerals in just half a cup of brown rice? It’s far more nutritious than its white counterpart and also has a low glycemic index. As a result, it can regulate your blood sugar levels and allow you to enjoy sustained energy levels throughout the day.

Bananas

Rather than reach for an energy drink to get through the busy working day, have a banana instead. Not only are they a delicious snack, but they are loaded with potassium and vitamin B6 to assist with your energy levels.

Seeds

Including seeds, such as pumpkin, chia, and flax, to your diet could have a profound impact on your energy levels. They contain high levels of plant-based omega-3 fatty acids, which means they can decrease inflammation and reduce the chance of fatigue. Seeds are also loaded with fibre and protein, which can provide a slow release of energy you need to make it through the day.

Green Tea

After filling your diet with plenty of fatigue-reducing foods, you can now wash it all down with a cup of green tea. Green tea can be an energy booster for exercise while also preventing inflammation and increasing your energy levels.

Whether you’re working on your fitness or you want to be more energetic during exercise, you’ll be surprised at what everyday foods can assist. Include some of these in your diet, and you may just notice the difference.