As we age, it gets harder to make it through the day without a 2nd or 3rd cup of coffee, popping a supplement or chugging an energy drink. All-day energy doesn’t come from a pill-It comes from real food, which is packed with nature’s secret natural revitalizers such as complex carbs, protein, and fiber. Fill your fridge with these 6 superfoods and watch your energy blossom.

Melon:

Cantaloupe, honeydew, and watermelon are bursting with energizing vitami ns and minerals. With 90 percent of their weight coming from water, they fight fatigue by keeping you hydrated. That’s good news according to a 2012 Journal of Nutrition study, which found that even mild dehydration can sap your energy and mood.

Icelandic Yogurt:

Also known as skyr, Icelandic yogurt is giving Greek yogurt some competition. Like Greek yogurt, skyr is made with three times the milk of most traditional yogurts and then carefully strained to remove excess liquid- a rich, velvety creation that boasts 14 grams of slowly-digested protein per 5.3 ounce container.

Polenta:

Made from cornmeal, this Northern Italian staple is loaded with complex carbs. Unlike simple carbohydrates from highly-processed grains, complex carbs are broken down slowly so they keep your blood sugar on an even keel, providing a sustained energy release that lasts for hours.

Walnuts:

Walnuts a re one of nature’s few sources of melatonin, a hormone that our bodies naturally produce in the evening after the sun goes down. Melatonin helps regulate your body clock and makes you sleepy. If you’re not ready to go the supplement route, walnuts are a smart nighttime snack. For a double dose, mix a small handful with some tart dried cherries, another melatonin-rich food.

Green Tea:

Not a coffee drinker? Try green tea. It’s rich in L-theanine, an amino acid that makes you feel alert and invigorated without the jitters that some people get from coffee. L-theanine may also protect against energy-robbing illnesses like the common cold or the flu according to a 2007 Journal of the American College of Nutrition study.

Lentils:

J ust one half cup of cooked lentils provides more protein than an egg and more than a quarter of your daily dose of fiber for only 115 calories and practically zero fat.