We tend to think of energy boosts as coming in liquid forms such as tea and coffee. But many foods can also provide an energy boost, and one that’s longer lasting than a jolt of caffeine. Here are seven foods to keep on hand for the next time you’re feeling sluggish.

Nuts

High in omega-3 fatty acids, fiber, vitamin E, beta carotene, B vitamins and amino acids, nuts pack a powerful energy punch. Keep raw or minimally processed nuts on hand for a midmorning snack. Mix up your nut selection, as each offers unique health benefits.

Citrus fruits

These juicy treats offer more than vitamin C. Citrus fruits like oranges, lemons, tangerines and grapefruits contain B vitamins and minerals such as magnesium, copper and riboflavin, which are all essential for optimal cellular function—in short, energy.

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Maca

This Peruvian root is treasured for its energy and stamina boosting properties. Try adding it to smoothies or juice for a pick me up. It’s also a key ingredient in Natural Vitality’s Energy 28 shot which provides energy from whole foods and plants, not caffeine.

Ginger

The ginger root does a lot more than make curry taste good. Its stimulating qualities promote blood circulation and give you the jump-start you need when feeling sluggish. Consider sipping a strong ginger tea like Traditional Medicinals Ginger instead of coffee.

Eggs

Egg yolks contain B vitamins, which help transform food into energy. Their protein content will keep you feeling peppy for several hours. Keep hard-boiled eggs on hand for a quick energy hit.

Quinoa

This ancient grain, which can be used just like rice, provides all the necessary nutrients for sustained energy: protein, fiber and healthy fats. Try it with honey and nuts in the morning or toss it with veggies for lunch.

Rhodiola

The plant has been used in the traditional medical systems in Russia and Scandinavian countries for centuries, with a reputation for stimulating the nervous system, enhancing work performance and eliminating fatigue. You can take it as a supplement and it’s also a key ingredient in Natural Vitality’s Energy 28 shot.