Here are some food items that help you to increase your energy during a day:

sweet potatoes

Most of us fear eating potatoes because we consider them to be a fattening food, but it is interesting to know that sweet potatoes are rich in essential nutrients. Approximately 100 grams of sweet potato gives the body 86 calories, 20 grams of carbohydrates, 2 grams of protein and 3 grams of fiber.

A study conducted on people with diabetes concluded that it takes longer for complex carbohydrates and fiber to be digested, thus helping you maintain energy levels and alertness for longer.

Manganese in sweet potatoes is helpful in nutrient metabolism to continuously release energy. You can boil sweet potatoes or make French fries with them, we recommend the first method, because frying potatoes requires a lot of oil and is not considered a healthy method.


Dates are full of carbohydrates that include sucrose, fructose and glucose. If you want to give your body energy in the shortest possible time, eat Kurma Mazafati.


Beans are rich in nutrients and are a natural source of energy. Approximately 100 grams of beans contain 337 calories, 23 grams of protein, 61 grams of carbohydrates and 15 grams of fiber. Beans contain slow-digesting starch, which results in the release of carbohydrates at a slow rate and maintains energy levels. In addition, beans have a good amount of magnesium. Magnesium is essential for releasing energy. You can make various delicious soups and salads with beans.


dried fruits

Dried fruit gives the body instant energy. This delicious food contains bioactive compounds, vitamins, minerals and antioxidants. In addition, it is considered a rich source of sugar and provides energy to the body.

When you have hypoglycemia and feel weak, eat dried fruits, because this food, like raisins, has a lot of sugar, but a low glycemic index due to its bioactive compounds and fiber.

The dried fruit is also rich in omega-3 fatty acids, which are responsible for providing energy, building endurance and increasing the pain tolerance threshold during exercise. You can mix dried fruit, chocolate and nuts together and enjoy it as a healthy and nutritious snack. If you have diabetes, avoid eating this food because it has a lot of sugar.


We have reached one of the most popular drinks in the world, namely coffee. The first option that comes to people’s minds to increase energy is coffee. Caffeine is a compound found in coffee that helps reduce weakness and fatigue. Caffeine stimulates the brain and keeps it alert and active. Of course, you should note that consuming caffeine or coffee in large amounts is harmful to the health of the body; So don’t overdo it. You can drink two to three cups of coffee a day to treat migraines and increase body endurance.


When it comes to snacks, the general impression is on foods such as chips, puffs, etc. Different types of snacks can be found in different categories such as biscuits, wafers, chocolates, toffees, candies, puffs, chips, popcorn, chewing gum, pastilles.  In this article, we are going to introduce you the best and most popular types of snacks for parties to increase the pleasure of your parties.

Sour plum

Sour plum is one of the snacks that is a delicious product that is loved not only by children but also by adults. Especially for those who like sour taste. The sour taste of plums makes the mouth salivate. Plum doubles the digestion rate. Therefore, it also increases the speed of food absorption. Consuming plums is not a suitable option for those who have gastric reflux due to increased secretion of stomach acid.


Sour plums can be consumed fresh, dried, or in the form of compote and jam. The use of plums in the diet of people who must have a low-fat diet is suitable, and it also increases the volume of food. Sour plum can also control blood pressure in people.

Fruit leather

Fruit leather is an food with a sour, salty or sweet taste, which is also called concentrate. Fruit leather is made from the concentrated and thick juice of fruits such as plums, apricots, apples, cherries, Kiwi and the like are prepared. Then, like a piece of leather, they spread it thinly until it dries.

Like other snacks such as plums, Fruit leather has many fans. The fruit leather production process may be difficult for some people. It is is a combination of dried fruit puree. The drying process is a traditional method that increases the shelf life of food.

Dried fruits or so-called fruit chips are one of the snacks that have attracted people’s attention in recent years. Drying fruit is one of the methods of preserving fruit. And it is often used for fruits such as apricots, peaches, cherries, plums, figs, dates, pears, kiwi, grapes, bananas and mangoes. Contrary to the general idea that they may think that dried fruit does not have the properties of fresh fruit, dried fruit retains many of its nutrients and vitamins provided that it has been turned into fruit chips through a correct fruit process.