More foods you need for… YOUTHFUL ENERGY

✢ IRON-RICH FOODS. Good sources include red meat, oily fish, poultry, fortified breakfast cereal, leafy green vegetables, nuts, seeds and pulses.

✢ CITRUS FRUITS AND JUICES, Papaya, berries, sweet potatoes, peppers and tomatoes are rich in vitamin C, which helps with iron absorption.

✢ MILK, BREAD AND CEREALS contain magnesium. Low magnesium levels can lead to muscle weakness. ✢ MEAT, FISH AND POULTRY AND EGGS FOR VITAMIN B12 – a deficiency can lead to fatigue. ✢ ZINC can help fight infection, which can exacerbate fatigue.

Sources include shellfish, meat, wholegrain cereals and milk.

✢ LOW-GLYCAEMIC FOODS, such as sweet potatoes, rye bread, brown rice, pasta and wholegrain cereals, provide slow-releasing energy and keep blood sugars stable.

✢ MILK contains vitamins B1 and

B2, pantothenic acid and niacin, phosphorus and magnesium, which are all involved with energy metabolism.

✢ SEEDS have an indirect effect on prostaglandins, neurotransmitters, amino acids and interleukins, which all contribute to restful sleep. As does tryptophan in poultry, tinned tuna, oats and bananas.