12 foods that will give you energy for the whole day

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Some days you may need a lot of energy. And coffee can't always save you. Here are some products you can use instead.

Complex carbohydrates can provide a lot of energy for a long time. They are part of vegetables, fruits, whole grains.

In addition, studies show that omega-3 provides the body with energy for a long time, and protein foods maintain energy levels, eliminating hunger.

Here are some foods that have similar effects.

Greek yogurt. It contains a lot of protein, which will make you feel full for several hours. It is better to choose 2 percent yogurt instead of fat-free.

Salmon.This fish is rich in omega-3 and protein. These substances help maintain stable blood sugar levels and prevent them from jumping.

Tuna. You can eat it if you are tired of salmon. It also contains omega-3 fatty acids.

Beets.A study published in Food Science & Biotechnology, showed that beets contain many substances that increase performance and energy levels. Beets also contain complex carbohydrates, which means that their body will digest them more slowly.

Quinoa. This is a complex carbohydrate that also contains a lot of fiber and protein. Magnesium, iron, B vitamins also help support energy levels and overall health.

Bananas.This product includes a lot of healthy carbohydrates, B vitamins, and protein. In addition, a study published in PLoS One says that cyclists who ate one banana before a long ride had more endurance and strength than when they simply consumed a sugary drink.

Nuts. They contain fiber, protein, and healthy fat. Thanks to this, you will prevent fluctuations in blood sugar and feel full. Walnuts also contain heart-healthy omega-3s.

Eggs. In addition to protein, they contain choline, which reduces fatigue and improves mental function.

Berries. They provide energy due to healthy carbohydrates, fiber, potassium, and B vitamins.

Avocado. A report published in Critical Reviews in Food Science and Nutrition notes that avocados contain fiber, magnesium, protein, and carbohydrates. All of this combined gives you more energy.

Oats. That's because oats are rich in complex carbohydrates and also contain fiber.

Match powder. This powder, according to a study in the journal Molecules, contains many different compounds. Including rutin, theanine, quercetin, chlorophyll, caffeine, and L-theanine.