Whether it’s a stressful job, lack of sleep, juggling life, a family or simply just trying to make it to the gym, at some time or another, we’ve all felt we could do with a little more—okay, A LOT more—energy.
Taking a look at what you’re eating during the day is a great place to start. Incorporating more of the following foods into your diet means that you’re getting all the nutrients needed to help boost energy.
Carbs in particular are the body’s preferred energy source—simply not eating enough of the right carbs during the day can often lead to feelings of fatigue and lack of energy in itself. Healthy fats are also super important for optimum brain function so you need to ensure you’re getting enough of these, too.
Keep scrolling as nutritionist Jacqueline Alwill shares her hit list of the top energy-boosting foods we should all be eating more of:
“An excellent source of carbohydrates, potassium and vitamin B6 and super easy for quick ‘grab and go’ snack!”
2. Oily fish
“Contains omega-3 fatty acids which have been shown to reduce inflammation in the body which is a common cause of fatigue.”
3. Sweet potatoes
“High in fibre and complex carbs meaning your body digests sweet potatoes at a slower pace, providing you with a steady supply of energy.”
“Rich in healthy fats and fibre. The good fats in avos come from monounsaturated and polyunsaturated fatty acids and can be stored in the body and used for energy.”
“Fine to consume if you need a burst of energy. Caffeine can quickly pass from your bloodstream to your brain and increases the production of epinephrine. This hormone stimulates the body and brain to make you feel alert and focused.”
6. Green tea
“Has all the benefits of caffeine but also L-theanine which delivers a smoother boost of energy. Green tea also contains high concentrations of powerful antioxidants that can help prevent oxidative stress and inflammation. Look for a drink like Remedy Good Energy that contains both green coffee bean extract and green tea if you want a boost of caffeine along with the added benefits of antioxidants, organic acids and amino acids.”
“Famous for their high vitamin C content but also contain antioxidant compounds that can provide protection from oxidative stress which can make you feel fatigued.”
“Just one cup of brown rice provides about 88% of the RDI for manganese, a mineral that helps your enzymes break down carbohydrates and proteins to generate energy.”
“The combination of chickpeas, tahini, oil and lemon makes hummus a great source of energy with lots of complex carbs, fibre and healthy fats.These ingredients assist in slowing down the absorption of carbs, which helps avoid blood sugar spikes.”
“Chockful full of protein, carbs and fibre as well as vitamins and minerals including high levels of manganese and folic acid. Folic acid works with iron to promote energy and fight off fatigue, while manganese helps generate energy from the breakdown of carbs and protein.”
11. Nuts and seeds
“Nuts and seeds including almonds, brazil nuts, cashews (AKA ABC) are a rich source of essential fatty acids, fibre and antioxidants. Together these nuts have all the essential amino acids required to build a complete protein. The combination of these micronutrients keeps appetite at bay and sustains energy for longer periods. Go for a handful of mixed raw nuts and seeds as a nutrient rich snack.” If you haven’t already read about the world’s first kombucha-based energy drink made with raw green coffee bean extract, ginseng and green tea, click here!