What are the best foods to eat for energy?

The best foods for sustained energy are those that provide a steady release of glucose rather than quick spikes and crashes. Complex carbohydrates like oats, brown rice, sweet potatoes, and whole grain bread are excellent choices. Lean proteins such as eggs, chicken, fish, and legumes help maintain energy levels throughout the day. Nuts and seeds provide healthy fats and protein that keep you fueled longer. Bananas are a great quick energy source due to their natural sugars and potassium. Leafy greens like spinach are rich in iron, which helps transport oxygen in the blood. Staying hydrated is equally important, as even mild dehydration causes fatigue. Avoid heavily processed foods and excess sugar, which cause energy crashes.