10 of the best energisers

Eggs… Packed with protein, eggs are a great source of sustainable energy and help to keep you feeling fuller for longer. Two eggs provide you with your daily allowance of Vitamin B12 which helps to turn food into energy.

Green vegetables… Spinach, kale, cabbage, sprouts, broccoli and other greens are all packed with nutrients such as zinc and magnesium which are needed to create the energy molecule ATP in your body.

Wholegrains… Brown rice, oats, rye and quinoa are all wholegrains and are a great source of slow-release energy to keep you ticking over. And they’re full of energising B vitamins too.

Nuts and seeds…Full of slow-burning energy, almonds, walnuts, sunflower seeds and pumpkin seeds also contain B vitamins to help rev you up.

Natural yogurt… A good source of protein to keep you fuller for longer, balance your blood sugar and fight fatigue. It’s also packed with magnesium.

Sweet potatoes… A good source of fibre, which helps them release their energy slowly, sweet potatoes are also packed with Vitamin C, iron and magnesium, making them one of the best foods to stop you flagging.

Oily fish… Salmon, sardines, mackerel, herrings and trout are all packed with omega-3 fatty acids. “These fats are essential and support your energy-producing mitochondria,” says Sarah. Try to have at least one portion a week.

Beans and pulses…A great mix of protein and slow-release carbohydrates, beans and pulses help to keep your blood sugar levels stable to give energy to your body and brain.

Lean meats… Beef, chicken, turkey, pork and liver are all rich in Co enzyme Q10, which is a nutrient involved in energy production in every cell on your body. Your levels of Co-Q10 decline naturally with age so try to get plenty in your diet.

Dark chocolate…If you’re feeling really low, a square of dark chocolate (at least 70 per cent cocoa solids) could be the perfect pick-me-up and leave you more alert, say scientists from Northern Arizona University.