Please check out my article on the top ten energy boosting foods to help improve your overall health and vitality!

Top ten energy boosting foods

Need an energy boost? Include these foods in your diet.

Energy obtained from foods in our diet is an essential requirement for survival. This intake of foods is what the cell’s energy producing factory needs to produce our body’s fuel, via the break down of protein fats and carbohydrates into glucose.

Blood sugar levels also play an important part in controlling the glucose released into the cells produced from carbohydrates, proteins and fats.

These protein fats and carbohydrates also influence how quickly this glucose is released into cells, with carbohydrates being the quickest and fats the slowest, which are assisted by a hormone called insulin responsible for controlling blood sugar.

Symptoms of low energy

We may experience the following symptoms when we do not get enough energy producing foods, especially foods that help to slow the release of blood sugar (protein, fats and whole grains). Signs of blood sugar being low are fatigue, headaches, irritability, dizziness, hunger and shakiness.

Many nutrients are responsible for optimising energy within the body. These are B vitamins, Iron and Manganese (Helping produce energy within cells). Whole grains- fibre and protein (Help to regulate blood sugar and thus energy levels). Iodine, Zinc and Selenium (Aid in the production of thyroid hormones responsible for increasing metabolism and as a result energy). Magnesium (Helps produce chemicals needed for the adrenal glands to increase energy via blood sugar balance and metabolism of nutrients).

Top ten energy boosting foods:

  1. Brown Rice: Rich in manganese a mineral that helps produce energy from protein and carbohydrates.
  2. Sweet Potato: High in carbohydrates, beta-carotene and vitamin C, which may help fight off midday fatigue.
  3. Oats: An excellent source of complex carbohydrates (slow release), high in fibre and also high in energy-boosting B-vitamins
  4. Fruits: Offering a significant dose of glucose, easily metabolised into energy. Most fruits are digested in under half an hour, making them a quick way to obtain energy. Fruits provide fructose for liver glycogen stores, fibre,and lots of vitamins, minerals and antioxidants.
  5. Spinach: An excellent source of iron, a key component of energy production in the body.
  6. Almonds: Packed with protein, manganese, copper and riboflavin, which play an essential role in maintaining energy throughout the body.
  7. Salmon: Contains complete protein, vitamin B6, niacin and riboflavin—helping convert the food you eat into energy. It is also rich inmagnesium.
  8. Yogurt: Rich in magnesium, vital for the release of energy. Yogurt also helps to replenish glycogen stores.
  9. Eggs: Containing the highest complete form of protein in any food. Eggs provide 30% of your daily protein. All of the essential amino acids used to rebuild muscle are contained also.
  10. Water: Dehydration can limit your physical and mental ability. It is recommended youconsume at least 6-8 glasses of water per day. It is amazing how much energy you get just from staying adequately hydrated. 
  11. You also have the option of optimising your energy levels even further by taking a supplement such as B vitamin complex or multivitamin and mineral, which both contain energy producing nutrients.