Ten meals can provide quick energy.

Bananas are high in potassium, fiber, and vitamin B-6, which sustain energy and muscle function. The fiber in bananas slows sugar digestion, 

Oatmeal is full because of its fiber content. Oatmeal is high-energy because it contains vitamin B, manganese, and iron. 

Sweet potato contains manganese, which breaks down nutrients for more effective energy generation, and fiber and complex carbohydrates for long-term energy. 

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Apples are one of the few fruits growing year-round and provide sustainable energy due to their high fiber and sugar content. 

Dark chocolate has more energy than milk chocolate and is healthier. It has less sugar and less energy, but the higher cocoa content has benefits. 

Spinach contains iron, which encourages red blood cell formation, which improves oxygen transport to cells and reduces fatigue, a common symptom of iron deficiency. 

Nutrition powerhouses like nuts are full of beneficial components that invigorate the body. Almonds include protein, carbohydrates, and healthy fats for slow energy release 

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