Smart carbs

Carbohydrates are the preferred fuel source for the body, and they raise levels of serotonin, a brain chemical that improves and stabilizes the mood. 

Whole grain carbs such as whole-wheat bread, brown rice, and cereal are absorbed more slowly into the bloodstream, promoting stable blood sugar and energy levels.

Cashew, almonds and hazelnuts

Low levels of magnesium can negatively affect your energy level. Magnesium is important for the body to convert dietary sugars into energy. Cashews, almonds, and hazelnuts are good sources of protein and magnesium. Other foods high in magnesium are whole grains (especially bran cereals) and certain fish, such as halibut.

Brazil nuts

Low levels of the mineral selenium have also been associated with poorer moods. Brazil nuts are a good source of dietary selenium, and smaller amounts of this mineral are found in seafood, meats, whole grains, and beans. But be aware: too much selenium is harmful.

Lean meats

The amino acid tyrosine increases levels of two brain chemicals, norepinephrine and dopamine, that can increase alertness and focus. Lean meats (pork, beef, turkey, and skinless chicken) are protein foods that contain tyrosine. These meats also contain vitamin B12, which may act to relieve depression and insomnia.

Salmon

Fatty fish, such as salmon, is heart-healthy due to its omega-3-fatty acid content. The healthy fat content may also decrease the risk of depression. Nuts and dark green leafy vegetables are other sources of omega-3 fatty acids.

Leafy greens

Folate, found in leafy green vegetables, may also help protect against depression. Other sources of dietary folate include citrus fruits, legumes, and nuts.

Fibre

Fiber can help keep your energy levels constant during the day. Dietary sources of fiber include beans, whole grains, vegetables, and whole fruits.

Water

Even mild dehydration may have negative effects on your health, such as decreasing metabolism and draining energy. Stay hydrated all day by drinking plenty of water or unsweetened drinks.

Fresh fruits

Consuming fresh vegetables and fruits is another way to stay hydrated and keep your energy levels high. Fresh fruits and veggies are high in water content and can be filling snacks. Oatmeal and pasta are other foods high in water content, since they absorb their cooking water.

Coffee

Although it’s a temporary fix, caffeine offers a short-term energy boost, improving concentration and energy levels. Frequent small servings of caffeine work better than one large dose to keep energy levels high. Consuming too much caffeine, however, can make it difficult to get adequate sleep, further draining energy levels.

Tea

Having a cup of tea is a known relaxation ritual, and it also provides a dose of caffeine. There is evidence to show that caffeine may improve your alertness, memory, and reaction time.

Dark chocolate

also contains caffeine, and a stimulant chemical called theobromine is also present in chocolate. Try a small snack of dark chocolate for a mood-boosting break.