The Insight Corner Hub: 7 Best Fruits You Should Eat for More Energy, Recommended by a Dietitian

Fruits are a great source of natural sugars, vitamins, minerals and antioxidants that can provide energy and health benefits. However, not all fruits are created equal. Some fruits have more fiber, lower sugar and higher nutrient content than others, making them ideal choices for boosting your energy levels and preventing fatigue. Here are seven fruits that you should eat for more energy, according to a dietitian.

1. Apples

Apples are one of the most popular and versatile fruits. They are high in fiber, which helps slow down the digestion of the natural sugars and provide steady energy. They also contain vitamin C, potassium and antioxidants that can protect your cells from oxidative stress and inflammation. One medium apple (182 g) offers 95 calories and 4 grams of fiber¹. You can enjoy apples as a snack with some peanut butter or cheese, or add them to salads, oatmeal or baked goods.

2. Oranges

Oranges are famous for their high vitamin C content, which can strengthen your immune system and reduce fatigue. Vitamin C also helps enhance iron absorption, which is important for preventing anemia and its related symptoms, such as weakness and tiredness. Additionally, oranges are rich in water and electrolytes, which can help you stay hydrated and energized. One medium orange (140 g) contains 73 calories, 3 grams of fiber and 78% DV of vitamin C¹. You can eat oranges fresh or squeeze them into juice, smoothies or sauces.

3. Bananas

Bananas are a staple fruit for many athletes and active people. They are easy to digest and provide quick energy from the natural sugars. They also contain potassium, magnesium and vitamin B6, which are essential for muscle function, nerve transmission and metabolism. A 2020 review published in Food Reviews International noted that two bananas could provide energy for 90 minutes¹. One medium banana (118 g) provides 105 calories and 3 grams of fiber¹. You can eat bananas on their own or add them to yogurt, cereal or pancakes.

4. Avocados

Avocados are not only delicious but also nutritious. They are packed with healthy fats that can give you long-lasting energy and keep you satisfied. They also contain fiber, folate, vitamin K and antioxidants that can support your heart health, brain health and skin health. According to the USDA, 1 cup of sliced avocado (146 g) contains 234 calories, 10 grams of fiber and 17 grams of unsaturated fat¹. You can use avocados to make guacamole, toast, salad or smoothie.

5. Peaches

Peaches are sweet and refreshing fruits that can give you a boost of energy. They are low in calories but high in water content, which can help you stay hydrated and prevent dehydration-related fatigue. They also contain vitamin A, vitamin C, potassium and antioxidants that can improve your vision, immunity and blood pressure. One medium peach (150 g) contains 69 calories and 2 grams of fiber¹. You can enjoy peaches fresh or frozen, or use them to make jam, pie or salsa.

 6. Plums

Plums are another fruit that can help you combat fatigue and improve your mood. They are high in antioxidants and polyphenols that can protect your cells from oxidative damage and inflammation. They also contain sorbitol and fiber, which can help regulate your bowel movements and prevent constipation-related fatigue. Two plums (150 g) provide 69 calories and 2 grams of fiber¹. You can eat plums fresh or dried (prunes), or cook them into compote, sauce or cake.

7. Goji Berries

Goji berries are small red berries that have been used in traditional Chinese medicine for centuries. They are considered a superfood because they contain a variety of nutrients and phytochemicals that can enhance your energy, immunity, brain function and longevity. They are especially rich in iron, zinc, selenium and vitamin C, which are vital for oxygen transport, enzyme activity and collagen synthesis. One ounce (28 g) of dried goji berries provides 98 calories and 3 grams of fiber². You can eat goji berries as a snack or add them to trail mix, granola bars or tea.

Conclusion

Fruits are an excellent way to get more energy and nutrients into your diet. However, some fruits are better than others when it comes to providing sustained energy and preventing fatigue. The seven fruits listed above are high in fiber, low in sugar and rich in antioxidants and vitamins that can help you feel more energized throughout the day. Try to include them in your daily meals and snacks for a natural boost of energy.

References

1. 7 Best Fruits for More Energy, Recommended by a Dietitian - EatingWell. https://www.eatingwell.com/article/8070799/best-fruits-for-more-energy/.
2. Best Fruits to Eat: A Dietitian’s Picks – Cleveland Clinic. https://health.clevelandclinic.org/fruits-that-deserve-the-buzz-your-dietitians-picks/.
3. The Best Snacks to Eat for Energy, According to a Dietitian - EatingWell. https://www.eatingwell.com/article/7870299/best-snacks-to-eat-for-energy-dietitian/.