ENERGY BOOSTS

POWER UP NATURALLY:

HERE are some smart foods that will help boost your energy, keep you feeling active through the afternoon and bring you back up to speed.

Keep these foods in the fridge at work or at home and mix them up when you’re in need of a power-up. They’ll help you avoid the energy roller coaster.

Fresh, seasonal produce

Eating according to the seasons helps you retain all of the nutrients, flavours and colours of fresh produce. Eating produce in season means what you’re eating is at its maximum nutrient potential.

How does this work? Well, when a vegetable is only available seasonally, to provide it out of season they store it and transport it, and this rapidly decreases its nutrients. By eating in season, you get the biggest bang for your buck. Eating seasonally will make you feel much more awake and you’ll have the added bonus of a beautiful colourful plate. If you work indoors, bring a big salad with chopped vegies and fruits to nibble on for a bright injection of energy.

Spinach

Do you remember how Popeye used to get big and strong after consuming a can full of spinach? While spinach won’t instantly give you muscles, it can help boost energy and fight fatigue. Spinach is high in iron, magnesium and potassium. Magnesium and potassium play a role in producing energy and regulating digestion, nerve and muscle function. Add some spinach to your favourite salad or throw it in a smoothie before work and drink it throughout the day for an ultimate energy hit. To boost iron absorption, add some vitamin C like lemon, tomatoes, strawberries or oranges.

Mushrooms

Speaking of iron, mushrooms can provide almost 50 per cent of your daily iron needs. Our bodies use iron to transport oxygen in the bloodstream. Without efficient oxygen, we can often feel fatigued and lethargic. So, if you have a few mushrooms in your lunch box, you can be sure you’re fuelling your body with iron to help transport oxygen and help your organs work more effectively.

Nuts

Another one of my favourite snacks to beat fatigue are nuts. These high-energy boosters are packed with nutrients. I recommend eating raw, unsalted nuts that are free from processing to gain all of their benefits. If possible, try and soak your nuts overnight in water to activate them.

Activating nuts starts the germination or sprouting process, increasing the nutrient value of the nuts and making them a lot easier to digest.

Sweet potatoes

If you’re looking for another reason to eat sweet potato fries, this is it. These sweet vegies are rich in iron, potassium, magnesium, vitamin C and vitamin D – which all help increase energy levels and resist tiredness. The greatest thing about sweet potatoes (besides their scrumptious taste) is how versatile they are. You can mash them, roast them, grill them, steam them, put them in a salad, add them to a soup or chuck them in a curry.

Eggs

Eggs are the highest source of complete protein. They can provide a crazy 30 per cent of your daily protein needs. Eggs are a great post-workout snack or meal to help recover your muscles after exercise and give you a needed energy boost. You can boil some eggs, leave them in the fridge and snack on them or add them to a salad.

For more expert tips, visit lifestyle.com.au.