Are you tired of feeling sluggish and low on energy? If so, this post will give you the solution on how to increase energy naturally with superfoods.

Increase Energy Naturally

After a long day, you take a moment to relax. You’re tired and can’t decide what to eat, let alone start exercising. But adding superfoods to your diet can help you fight fatigue and regain your energy. Rather than blaming your busy schedule for your tiredness, consider the impact of your diet.

We often take our nutrition for granted, but it can dictate a day of high energy and focus, or headaches and fatigue.

Superfoods to the rescue

Superfoods are rich in nutrients that revitalise your cells and increase energy naturally. They help you run at peak performance, waking up more easily, staying focused throughout the day and getting a better night’s sleep. With superfoods you aren’t just looking after your physical health, you’re also improving mental clarity and concentration.

Unlike quick fixes that lead to energy crashes, superfoods provide a steady and natural source of energy. By making simple swaps like choosing a handful of almonds over a sugary snack, you can fuel your body with the nutrients it needs to function optimally and maintain consistent energy levels throughout the day.

Increase Energy Naturally

The Science Behind Superfoods

Superfoods are packed with antioxidants, healthy fats, and plenty of fibre to keep your organs happy and functioning well. These nutrients fight disease and produce red blood cells, which carry oxygen around your body. Good oxygen and blood circulation are key for an active lifestyle.


Superfoods are loaded with antioxidants, but what are they? Antioxidants are a common term in advertising, but their meaning isn’t always clear. Simply put, they are chemicals that can slow down or prevent damage to cells caused by foreign toxins and chemicals. Dark coloured vegetables contain phytochemicals that help protect against diseases. These superfoods include spinach and broccoli.


If damage has been done to your cells, your immune system will find this and try to heal itself. Consider inflammation as your body’s natural defence mechanism. However, if it happens too regularly it can cause more damage to the body in the long run. Chronic inflammation can lead to diseases, stress, arthritis, diabetes and possibly lead to cancer.

Fertility Support

Foods high in folate like spinach and legumes support pregnancy and encourage fertility. They also contain magnesium, which assists with hormones like progesterone, estrogen, and testosterone.

Mental Stimulation

Your mind will appreciate superfoods too, as they’re crucial for brain health and cognitive function.  Foods rich in omega-3 fatty acids can support brain cell function and improve your memory. This can be found in salmon and walnuts.

Blueberries can delay brain aging and improve your learning capacity. Turmeric and broccoli reduce inflammation in the brain and promote growth of neurons. Other superfoods increase blood flow to the brain, so you can say goodbye to brain fog.

Incorporate superfoods into your diet and you can boost your performance in both the office and the gym!

Top Superfoods to Increase Energy Naturally

Here are 8 superfoods that pack a nutritional punch.


This is top of our list! Turmeric is a superb way to increase energy naturally and boost overall health. Containing Curcumin, it fights off harmful molecules with its anti-inflammatory properties. It can combat arthritis pain, aging, depression, anxiety, even cancer. Turmeric is a natural blood thinner and supports liver function and digestion.

TIP: Turmeric is commonly used in Asian and Middle Eastern dishes like curries and yellow rice, but you can add it to any of your casseroles, stir-fries, and soups.

Increase Energy Naturally with Turmeric


This is a great way to add healthy fats to your diet. Fat used to be something we avoided, but we now know it has benefits. Healthy fats are good because they provide energy and lower bad cholesterol.

Avocados are creamy and have a texture like dairy foods. They’re high in fibre and vitamin B, which your body uses to turn food into energy. They have more potassium than bananas and contain important phytochemicals that support heart health and healthy aging.

TIP: Make a guacamole dip, spread it on toast, mix it with cream cheese, or add it to your salads and smoothies.


All types of berries can increase energy naturally:

Blueberries – one of the highest in antioxidants which can help lower bad cholesterol (LDL) and blood pressure, as well as improve insulin sensitivity. They are mostly water, low in carbs, and good for brain function.

Raspberries – improve memory, help digestion and toxin release, and lower risk of heart disease due to their high levels of Polyphenol. They are another brain favourite!

Strawberries – rich in Vitamin C, which promotes collagen and skin elasticity. Like blueberries, the nutrients in strawberries can regulate blood pressure and inflammation, and they are good for prenatal health as they contain Folate.

TIP: Add them to your smoothies, cereal, fruit salads, or sprinkle on top of some yoghurt, pancakes, or oats. They also make great jams and jellies the kids will enjoy.

Superfoods - Berries

Nuts and Seeds

Nuts and seeds provide a good dose of protein, fat, and fibre. Protein is key to your overall wellbeing, especially if you’re into regular exercise. It helps repair muscle fibres torn during workouts, making them even stronger. Nuts can help stabilise blood sugar, improve gut health and reduce inflammation.

Almonds – rich in vitamin E, lowering risk of Alzheimer’s, heart disease and cancer.

Walnuts – packed with polyphenols that enhance brain health. They’re even shaped like a brain to help you remember!

Chia seeds– contains Omega-3 if you don’t like fish. They’re gluten-free, high in antioxidants and low in calories. And they’re so small you can easily sneak them into the kids’ meals without them noticing.

Pumpkin seeds – excellent source of magnesium and calcium, benefiting your heart and bone health.

Dark Chocolate

Yes, you read that correctly – chocolate makes the cut! Just remember to enjoy it in moderation.

The high cocoa content in dark chocolate can change bad cholesterol (LDL), lowering your risk of heart disease and stroke. Cocoa has antioxidants called flavanols, which reduce blood pressure and boost brain activity. And let’s not forget, dark chocolate produces endorphins, making you feel better and reducing stress. Who said being healthy is boring?

TIP: Have it with yoghurt, mixed with nuts or oatmeal, or simply enjoy it with a glass of milk.

Superfoods - Dark Chocolate


These are another top source of protein and fibre, keeping you feeling full and boosting metabolism. Legumes keep you regular and are helpful with weight control.

Packed with Vitamin B, iron, calcium, zinc, and magnesium, this superfood will increase energy naturally. The zinc supports the nervous system, thereby increasing immunity which increases energy. Lentils help manage blood sugars and heart health, making them an excellent snack option.

TIP: Try satisfying your chip craving with crunchy oven-roasted chickpeas. Or add them to soups, casseroles, salads, stir-fries, tacos, smoothies, or make Hummus dip.

Leafy Greens

If you want to increase energy naturally, include dark leafy greens in your diet. They may not look delicious, but they’re packed with nutrients:

Broccoli – is great for heart, bone, and digestive health and lowers cholesterol, and risk of allergies and cancer. It’s a natural blood thinner and supports the thyroid, which can impact weight control. It improves eye health, skincare, and the list goes on!

Spinach – an excellent source of iron, which helps with oxygen circulation. It prevents blood clotting, high blood pressure, and kidney stones, and is great for the skin. Try some crisp baby spinach and ignore the green sludge Popeye ate!

Kale – supports the liver, containing nutrients that stimulates detoxification. It reduces inflammation, risk of cancer, and is super low in calories. The taste is bitter, but you can easily disguise it. For a healthy gut, you can’t go passed kale.

TIP: Use them in salads, wraps and sandwiches, stir-fries, omelettes, casseroles, and soup.

*Other superfoods that increase energy naturally are ginger, salmon, eggs, oatmeal, olive oil, green tea, and yoghurt.

Increase Energy Naturally with Leafy Greens


This food gives you energy and flavour and has been used for centuries to treat bronchitis, high blood pressure, and liver disorders. It helps regulate blood sugars and the immune system, prevents insulin resistance, and keeps your metabolism working well, which helps with weight loss.

The main ingredient, Allicin, contains Sulphur which fights viruses and makes garlic a great remedy for colds. It’s also used for skin conditions like rashes, cold sores, and acne. As a bonus, it keeps away vampires and creepy guys.

TIP: Crush, slice or mince it and add it your meat, casseroles, stir-fries, and soups.

How to Incorporate Superfoods into Your Diet

Start by including nutrient-dense foods like kale, blueberries, and turmeric in your recipes. You can blend spinach and turmeric into your morning smoothie or sprinkle chia seeds onto your yogurt.

Try creating power bowls with a variety of superfoods like avocado, spinach, and salmon for a wholesome and nourishing meal. Nutritionists recommend ‘eating a rainbow’ by including a variety of colourful vegetables in your daily meals.

Craving dessert? Mix some dark chocolate and berries with yoghurt and you’ve got yourself a super treat!

Discover some yummy ways to enjoy superfoods here.

By making these simple adjustments, you can effortlessly elevate the nutritional value of your daily diet.

Superfood Supplements

Superfood supplements are concentrated sources of nutrients that stem from natural foods like berries, greens, and seeds. They are packed with vitamins, minerals, and antioxidants. Usually, they come in the form of capsules, tablets, or powders and can be sourced from supermarkets, chemists, and health food stores. These supplements are considered an alternative to eating superfoods, that still boost nutrient intake and overall health.

Risks and Considerations

Although superfoods are loaded with benefits, like everything, you can have too much of a good thing. Overconsumption can lead to adverse effects such as IBS, acidity, or increased mercury levels. Superfoods may also interact with certain medications. If you have an existing health condition, its best to consult a healthcare professional before adding new superfoods to your diet. Always be mindful of portion sizes and ensure you’re having a balanced diet to avoid any potential drawbacks.

No More Struggling with the Demands of Your Day

By embracing a diet rich in superfoods, you can say farewell to the energy rollercoaster and welcome a newfound vitality. These energy boosters will enhance your physical performance and mental alertness, enabling you to tackle your daily tasks with ease.

When looking for ways to increase energy naturally, superfoods is the solution. Do you have a favourite superfood? Share your thoughts below!

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  1. Hi! Thank you for this great post, I have really taken up an interest in nutrition lately, I think it may be because I am now a mom, and responsible for not only my health but my daughter’s health as well. I love that you have given examples of superfoods, and even given examples of fun ways to eat them.

    I absolutely love avocadoes! I have one every day in the morning, and I had no idea that they gave you energy, it all makes sense now! I do feel more energized when I incorporate these superfoods into my diet.

    Although nutrition can seem overwhelming at times since Im new to it, it’s really cool to see how certain food can affect and fuel your body. You have made it a breeze with how you’ve broken down the superfoods, thanks so much for this great post 🙂

    • Hi, I’m glad you found this helpful! Avocados are a great source of energy and healthy fats; their creamy texture can curb cravings for junk. Good for you for exploring nutrition. There are plenty of ways to eat healthy without it being boring. And adding superfoods bit by bit can be easier. All the best with it! Thanks for reading 🙂

  2. I have always been a fam of blueberries any berry for that matter,but blueberries are my fav! Plus since I started incorporating them even more into my diet I am starting to see why they are called superfoods. I feel fantastic. Never realized that avocados where on the list, I will have to figure out some recipes to use them more. Would you have any recipes or recommendations I don.t like eating them plain?

  3. Good Morning CJ,

    I read you stopped smoking, a great idea, I did the last week before Christmas 2015. Even better that you spend your saved cigarette money on some quality exercise equipment. Congratulations on your weight loss. Having arthritis is no good but I am convinced that a healthy lifestyle will get rid of that.

    You have a good list of superfoods. Avocados grow on my farm. Berries I have to buy frozen. Oh, yes, dark chocolate, I eat 85% chocolate every day. I am a big fan of mixed nuts and seeds. Every morning I put Tumeric on my breakfast egg. Leafy greens grow in the vegetable garden and living in the south of Spain garlic is a must. All of this I eat together with extra virgin olive oil and extra virgin coconut oil.

    I do have a problem as I have 2 websites. I now work less in the garden. I will definitely have to add to my exercise program.

    Regards, Taetske

    • Hi Taetske! Congrats to you too for quitting smoking, that’s a super achievement. You are lucky to have homegrown Avocados and leafy greens, your diet sounds very inspiring. Thanks for the tip on coconut oil, and thanks for reading.

  4. Oh I like how you explained benefits we can get from antioxidants and why our body needs it. All those superfoods you listed are an absolute favorite in our household. My son like avocado shake so I just poir some milk and honey on the blender with ice cubes and that’s it. I, on the other hand would incorporate turmeric and garlic in some of my dishes. Greens are usually an ingredient for veggie rolls,soup and stews ’causee don’t usually make salad at home. 

    Our backyard has a lot of watercress and sweet potato leaves. We just saute it with a bit of butter and some ouster sauce then we got a tasty side dish.If I’m out of time to cook breakfast, we always have oats,and grains with dried fruits. Again, just a splash of liquid full cream milk will complete it. 

    I have to agree that we must fuel our body with good sources of nutritious food. As parents, we should also influence our kids to eat right. I always tell them how a certain veggie is good for the skin, hair, growth, eyes ,etc. Thanks for this article. It’s helpful to know the nutritional values l, prep and cooking of these superfoods.

    • I’m glad you found this helpful. I agree that understanding and eating nutritious food is an important influence for kids. It’s hard to believe that some don’t even recognise the basic vegetables. Great food tips, I will have to try the watercress and sweet potato leaves with butter and oyster sauce. And my hubby will enjoy those Avocado shakes. For sure, superfoods are an excellent way to fuel the body. I think it’s important to understand why we need antioxidants. Thanks for reading 🙂

  5. Hi CJ

    Really great article about superfoods, it seems the more science has progressed in the area of nutrition some of the things that we were told to avoid, like avocado’s, seem to be back on the good list. It’s amazing how much difference eating healthy food makes to training and exercise. For myself, eating well actually makes it easier to train as I more motivated and less tired.

    Thanks again for the post, make for some inspirational reading.

    • Hi Dominic! I’m glad you found this helpful. Yes, I remember when we were told fats were bad for us. Then they discovered some good fats (like monounsaturated fat in Avocados) and realised sugar is the enemy. I know from personal experience that eating superfoods and cutting out sugar makes a difference! And it definitely improved my energy and motivation for training. It really is amazing how simple changes can make such a difference. I’m glad it’s working for you. Thanks for reading!

  6. Hello there!! 

    Great article indeed. You have shared lots of necessary informations here. Energy is much needed for a long working day. So selection of foods containing adequate energy is much needed. But literally we can’t choose a diet like that. Your article will surely help to do so. How much it will cost to make a balanced energetic diet? Can it be replaced with vegetables, pulses?

    • Hi Zihad, I’m glad you liked it. For sure, energy is so important to get through a long day, especially to include a workout session too. Having so many food choices can be overwhelming alright. Keeping a balanced diet is not expensive, I can get a good selection of fruit and vegetables for $20. This can last me all week with salads, soups, and shakes. Yes, you can have pulses as they’re a great source of protein and iron, add them to your stews and soups. Thanks for reading 🙂

  7. Hi CJ, this is really a comprehensive post, thank you! It’s exactly what I need to get my nutrition back on track starting. I’ve learnt a lot and will start to make small changes to integrate more of these in my diet starting with blueberries. My brother left some frozen blueberries so will add these to my shake tomorrow 🙂 It’s great that you share suggestions for how to have each superfood, makes it so easy to be able to try any one of them. Of course, I’m loving that dark chocolate is on the list, thanks for the mention. Here’s to enjoying chocolate in a healthy way. For you personally, do you find that you rotate through the superfoods during the year to get the various benefits of them all or you choose a few as staples and mix in the others as you can?

    • Hi Tamika, I’m glad you found this helpful! Adding them bit by bit is the go, and I highly recommend blueberries to start. It’s good to try superfoods in different ways to keep things interesting. Eating well doesn’t have to be boring, just as you’ve shown us with the wonderful world of dark chocolate! Incorporate them in a way that works for you, and most importantly stick to the foods you like best to stay consistent. Finding new recipes always helps. Thanks for reading 🙂

  8. thanks for this article.. I have no issues eating just fruit and veggies for the whole day,so I guess I will give this diet a try and see how it goes for me… 🙂


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