You’ve heard it before: you are what you eat. The foods you eat are the source of energy that helps your body function. Some foods provide more energy than others. Vitamins and minerals such as CoQ10, B12, iron, and L-theanine help boost energy levels. 

Here are 10 foods to boost your energy levels.

1. Matcha. Matcha has caffeine, loads of antioxidants to fight oxidative stress, and an amino acid called L-theanine, which helps offset the caffeine so you won’t get the jitters.  

2. Yerba mate. This is a plant native to South America and can be made to drink as a tea. Yerba mate has caffeine, antioxidants such as Vitamin C, E, selenium, and zinc, and anti-inflammatory properties.

3. Banana. Bananas provide carbohydrates, iron, potassium, and Vitamin B6, all great sources of energy. 

4. Nuts. Nuts provide protein, healthy fats, iron, carbohydrates, and fiber. They’re a great snack for a midday energy boost. Make yourself a trail mix for that afternoon slump.

5. Beets. This root vegetable is packed with protein, fiber, folate, potassium, and sugar. The nitrates found in beets may help with nitric oxide production, allowing for increased oxygen to the tissues, and thus increasing energy levels.  

6. Oatmeal. Oats are a great source of fiber, Vitamin B6, Vitamin A, calcium, and iron. If you have a late lunch break, a bowl of oatmeal for breakfast can help get you through the morning. 

7. Goji berries. Goji berries are full of antioxidants, fiber, and iron. They’ve been used in Chinese medicine for centuries and can be found in some superfood blends.

8. Avocados. Avocados have carbohydrates, healthy fats, protein, fiber, and potassium. They keep you full longer, and can help provide a steady energy source throughout the day. 

9. Chickpeas. Chickpeas have protein, carbohydrates, fiber, potassium, iron, and sugar for a steady source of energy. Enjoy them by themselves, or make hummus with tahini, olive oil, and lemon juice for a bonus energy boost. 

10. Sweet potatoes. In addition to being a great source of Vitamin A, sweet potatoes have manganese, carbs, and fiber. The latter two take a bit longer to digest, which keeps you full longer and releases energy in a steady, timely manner. 

Here’s a bonus! 

Stay hydrated! Water lubricates everything and helps your body do what it’s supposed to. Most people drink too little water. Try drinking as much as a gallon of water a day for a week, and you might find yourself feeling more energetic and younger.