As the year comes to an end, you might be feeling a little low in energy and more tired than usual.

The good thing is that with a simple few tweaks of your diet you can boost your energy levels and give yourself that added kick needed to power you through your day.

Although all foods essentially give you energy, there are certain foods that can help increase energy levels as well as boost your alertness and focus throughout the day.


Coffee may seem like an obvious one to boost energy levels, but your daily cup of brew doesn’t just give you that caffeine hit but it also stimulates the production of epinephrine which stimulates the body and brain.

Research also shows that one of these is drinking at least 100mg of your daily brew can boost your metabolism and increase fat burning.

When you drink coffee, your blood raises levels of adrenalin which promotes the release of fatty acids from fat tissue and hence increases weight loss.

One study showed that drinking coffee increased fat burning up to 29%, while other research has shown that caffeine has a “significant influence” on the metabolism.

“Caffeine at commonly consumed doses can have a significant influence on energy balance and may promote thermogenesis,” the study reported.

You can drink up to four cups of coffee a day, but it’s recommended you have your last cup not too late in the afternoon to avoid sleep interruptions.

Fatty Fish

A serving of fatty fish provides you with the recommended daily amount of omega-3 fatty acids and Vitamin B12 which are nutrients that boost energy levels.

Omega-3 fatty acids have been shown to reduce inflammation which is a cause of fatigue. Some studies actually show that omega-3 can decrease tiredness.

And Vitamin B12 helps produce blood cells and encourages iron to work better within the body reducing fatigue and increasing energy as a consequence.

Sweet Potatoes

Sweet potatoes not only make a very versatile veggie, but a 100gram serving can provide a healthy serving of fibre, manganese and Vitamin A plus complex carbs which combined helps power you through the day and provides a steady supply of energy.


Eggs are not only packed with protein, but also leucine, which is an amino acid which stimulates energy production.

Eggs are also rich in B Vitamins which help the body’s enzymes in breaking food down into energy.


If you don’t drink adequate water, you can easily feel sluggish and tired. In fact, if you wake up feeling exhausted, try starting your day with a big glass of water.

Drinking water can give you a boost of energy and fight feelings of fatigue as it’s involved in a vast amount of cellular production, including energy.

Staying hydrated is important for your body’s homeostatic balance and studies show dehydration can have a big effect on cognitive performance.