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Many adults are faced with heavily packed schedules and tasks that require them to be on the go from morning to night. From work or school to running a household and taking care of a family; your “job” likely doesn’t end with a regular 9-5. With the large number of tasks you’re taking on every day, it can be difficult to keep your energy up, and not feel as if you’re ready to crash by the time you hit the pillow. So, what are some of the ways you’re keeping yourself up and moving throughout the day? Coffee and energy drinks? For many adults, this is the solution to trying to get a quick energy boost; unfortunately, the boost is short-lived and can do more harm than good, over time.

A great way to avoid the quick-fixes to a lack of energy is to take a look at your diet and the foods you’re consuming daily. The foods you eat can play a major role in your energy level, and incorporating the right ones can give you the natural boost you need every day. Here are a few foods that not only boost your energy but improve your overall health.

Apples

Apples are a quick snack that can provide you with a sufficient energy boost throughout your day. A food that’s high in fiber and carbohydrates, apples can provide you with a sustainable energy release after consumption. Due to their high level of carbs, fibers, and natural sugars, they tend to take more time to process and digest; thus providing you with a slower and more sustained energy release, rather than a quick boost.

Oatmeal

Oatmeal is another great form of sustainable energy that when consumed in the morning, can likely last you for the remainder of your day. It’s known as a complex carbohydrate that’s packed with fiber and other major nutrients. According to Healthline, “It contains beta-glucan, a soluble fiber that forms a thick gel when combined with water. The presence of this gel in the digestive system delays stomach emptying and the absorption of glucose into the blood.”

Avocados

A fantastic superfood, and another great source of energy, are avocados. Avocados are packed with healthy fats from monounsaturated and polyunsaturated fatty acids.  These healthy fats contribute to the absorption of nutrients into your blood promoting steady blood fat levels. The healthy fats, nutrients, and carbs that makeup avocados are naturally stored in your body to help maintain steady energy.

Brown Rice

Brown rice is full of healthy nutrients such as fiber, vitamins, and minerals.  Because it is less processed than its relative white rice, its nutrients remain present.  Additionally, this healthy grain is rich in manganese which is a mineral that produces energy from carbs and protein.  You can use brown rice in various meals or snacks; it’s a perfect way to get a dose of healthy sustainable energy throughout the day.