It happens to everyone: we promise ourselves that starting Monday we will go to the gym, start a new healthy diet and we will give up all the bad habits. But that’s not always the case. It happens very often that we barely have the energy to get through a day of work, let alone go to the gym or we concoct complicated menus.

To fight fatigue and get maximum energy, we should include in our diet foods that speed up metabolism and maintain steady energy levels.

The most important nutrients needed to produce energy are B complex vitamins. Their absence is often the cause for a malfunction of the adrenal gland, which causes sudden drops in energy levels. Other nutrients that accelerate metabolism and give us aplenty of energy are foods rich in vitamin C, magnesium, zinc, iron, coenzyme Q10.

So, we made a list of the ten most energizing foods and their properties. They will help you start a day or refresh your organism in the afternoons, when we usually start feeling tired.

1. Bananas

Besides the valuable nutrients they contain, such as potassium, vitamin C and vitamin B6, bananas are a good source of carbohydrates. If you eat a banana before starting a workout routine, you will definitely have more energy and you will be able to exercise more. More exercises, faster results.

2. Milk and yogurt

Yogurt is an excellent source of carbohydrates and proteins, plus calcium, which helps you have strong bones. Carbohydrates in yogurt or milk will increase your energy, and if it’s yogurt with fruit, the sugar will restore glucose levels in your muscles after a workout. It’s what I always say: milk and cereals, the breakfast of champions.

3. Peanuts, peanut butter and other nuts

Nuts and derived products are some of the best products for weight loss regime. They have a combination of protein and carbohydrates, and their good fats make you last longer. They make a great before and after lunch snack, so make sure you have them around. But, pay attention! Nuts contain fat so don’t overdue their consumption.

4. Cereals

Cereals have the advantage that they are digested quickly and give long lasting energy. The best are the ones with dried fruit and nuts along with milk. They make a good breakfast, which is properly digested.

5. Parsley

Parsley contains large amounts of vitamin B12 and more vitamin C than citrus fruits and other foods. There are many people who stay away from parley and I really don’t understand why since it is so easy to include in a diet: simply sprinkle it fresh on any type of salad, and it will give such a nice flavor that you won’t even feel the need to add extra spices, such as salt.

6. Salads

Besides vegetables full of vitamins that you can put in a salad, it’s good to add a source of carbohydrates, such as potatoes, pasta, beans and bread croutons. You can really get creative with your salads and they can become a terrific lunch or dinner which takes very little time to prepare.

7. Beans

Beans give you a lot of proteins and carbohydrates in a healthy “package”. You can add it in salads, soups, stews or pasta. Just make sure you boil the beans just the right amount or else they could be hard to digest.

8. Oranges and other sources of vitamin C

When you are undergoing physical effort, your muscles may experience small “tears”. Vitamin C in oranges helps you fix them more easily. We suggest a smoothie prepared in the blender with yogurt, orange juice, bananas and strawberries, or simple choose a citrus fruit as a snack between meals.

9. Dried fruits

Even if they have a few more calories than other products listed, you can take from dried fruits all the carbohydrates needed for a day. If you have a long day ahead, take to work a bag of dried fruits. They will save you.

10. Good fats

While a large amount of “bad” fats can make you feel heavy and tired, a modest amount of “good” fats (olive oil, fish, avocados, nuts and seeds) protect your heart and give you energy for the whole day.