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What you eat may help determine how much energy you have throughout the day. That includes fresh fruits, too. What fruits give you energy? As it turns out, there are many energy boosting fruits that are part of a healthy diet. Read on to learn which fruits are a good source of energy.

Types Of Fruit That Can Give You An Energy Boost

You likely already know that drinking soda or eating candy to bump up your energy levels isn’t healthy. If you’re looking for a healthier, natural source of energy, consider substituting some of the following fruits as snacks to help support your energy during the day.


If you’re looking for a snack filled with nutrients that can help support your energy, you can’t make a better choice than the banana. They’re not only high in glucose, a great source of energy from fruits, they’re also a fiber rich food. Fiber helps regulate the way the body digests glucose.1

According to one study, cyclists who ate a banana before a long ride saw a boost in both performance and endurance.2


The humble apple is a powerhouse of vitamins and other nutrients. Apples are packed with healthy, natural sugars – 13 grams worth, in fact. This sugar may actually have a similar impact as caffeine, in that it may help you stay awake as it’s slowly released into your body. But unlike caffeine, apples won’t put you on a rollercoaster of feeling energized and then crashing.3

The reason you can get a boost in energy from an apple is that, like bananas, apples contain glucose. You’ll receive that boost as long as it takes for your body to metabolize the fruit. Instead of an immediate spike and then a sudden dip in energy, you’ll see more gradual effects.4


Like other energy boosting fruits, strawberries not only taste fantastic, they’re also really good for you. They contain important minerals and vitamins — and plenty of fiber. They’re also full of phenols — substances that help the body create energy.5


It stands to reason that if you’re in a good mood, you might be feeling pretty energized. This is where eating oranges comes in. Research shows that oranges could help support your good mood — hopefully, giving you a great energy boost as well. Why? Well, oranges are an excellent source of vitamin C, a vitamin that may help support good energy levels.6


Another fruit that tastes great and can also help support energy is watermelon. According to one study, citrulline (an amino acid found in watermelon), can support the performance of people who engage in high-intensity activities, like sprinting and cycling.7

Even watermelon seeds are good for you, in moderation. They contain significant amounts of protein, calcium, potassium, magnesium, and zinc.8

What Nutrients In Fruits Can Give You An Energy Boost?

Carbohydrates are among the most important nutrients found in most fruits – when it comes to boosting energy, at least. As a matter of fact, carbs are the biggest source of energy for the body. You’ll find them in not only fruits, but also vegetables, grains, and many other types of foods.9

Did you know that fiber is a kind of carbohydrate? Even though the body can’t digest fiber, it plays a major role in promoting digestive health. It can also help support healthy cholesterol levels and heart health.10

What Are Simple And Complex Carbs?

There are two types of carbs – simple and complex. The body quickly digests simple carbs, and this sends an immediate burst of energy through the blood. That’s why people who eat candy often get a sudden “sugar rush.” But that rush doesn’t last long. It’s quickly followed by fatigue when it wears off. Foods with refined sugars typically don’t have a lot of nutritional value. They’ll really do little except contribute to weight gain.11

Complex carbohydrates, on the other hand, work more gradually. They deliver energy, but they do so in a much more controlled fashion. You’ll not only find complex carbs in a lot of fruits, but also unrefined whole grains, such as rice. Unrefined foods retain many of their nutrients, as well as their fiber. They’ll help you feel full for a longer period of time after a meal, and that will help reduce the chances you’ll overeat.12

What Are Some Other Reasons to Eat More Fruits And Vegetables?

In addition to energy support, there are many other potential benefits you can realize from adding more fruits (and vegetables) to your diet. Here are a few to keep in mind.

  • Both fruits and vegetables are packed with nutrients, including vitamins A, C, and E, and also phosphorus, zinc, folic acid, and magnesium. Bananas and prunes are also high in potassium, which is important for cardiovascular health.
  • Fruits and vegetables come in a wide range of textures and flavors, so you won’t get bored. You can make them a staple of all of your meals, and you can turn to them whenever you need some healthy snacks.
  • Fruits and vegetables are also excellent sources of fiber. Apples, pears, and raspberries are especially high in fiber, as are broccoli, green peas, and artichokes.13

Need more reasons to add more fruits (and veggies) to your diet?

  • Fruits are perfect if you’re trying to lose weight, because they supply a lot of nutrients, yet they’re low in calories and fat — and they’re cholesterol-free.
  • Oranges, peaches, apricots, cantaloupe, and bananas are all high in potassium. Potassium helps support heart health.
  • The vitamin C you’ll find in fruits such as oranges and other citrus fruit helps support dental health and skin health.
    Folate, another nutrient you’ll find in many types of fruits, is important in helping support red blood cell production.14

Talk To Your Doctor Before Making Big Changes To Your Diet

So, now that you know what fruits give you energy, how do you go about introducing more of them into a balanced diet?

The best way to do that is to talk with your doctor or a nutritionist first — before you make major changes in the way you eat. You might want to introduce new foods gradually. Once you incorporate these energy-boosting fruits in your eating plan, you can reap the potential benefits and know you’re eating the healthiest way possible.

Learn More:
Does Protein Provide Energy To Your Body? Here Is What You Should Know
Here Are Some Energy Boosting Foods To Try This Winter
Feeling Tired And Sluggish After Lunch? Ways To Beat The Afternoon Energy Slump