12 foods for all-day energy
make the dreaded mid-morning slumps and bleary-eyed afternoons a thing of the past
With the clocks changing and sunlight hours dwindling, our get-up-and-go seems to be more get-up-and-go-back-tobed. never fear, the experts have got your energy needs sorted…
Bananas
‘These fruits are loaded with vitamin B6, which we need to convert food into energy,’ says nutritionist Rob Hobson. The natural sugars can act as an immediate pick-me-up – great before an early morning workout!
Marmite
Whether you love it or hate it, marmite’s a brilliant source of vitamin B12 for people who don’t eat much meat or dairy. ‘B12 is essential for the formation of red blood cells and energy metabolism. Low levels can encourage fatigue,’ says Rob.
Oats
These grains are packed with fibre and protein to keep you full until lunch. ‘you can increase the protein content by cooking oats with milk and topping with nuts, seeds and fruit,’ says Rob. add a dollop of peanut butter for an extra dose of protein and nutrients.
Turkey breast
not just for christmas, turkey is filled with protein to keep energy levels up. add it to lunchtime salads with pulses such as lentils or seeds such as quinoa for a sustained energy supply.
Quinoa
Lower on the glycaemic index than many other grains, quinoa has less impact on blood sugar levels. Rob explains that dramatically fluctuating blood sugar can affect your energy levels.
Kale
Low iron levels have a major impact on energy, and kale is a good source of this mineral. ‘you can boost your absorption of iron from plant foods by combining them with a source of vitamin c such as fruit juice, berries, cauliflower or red peppers,’ says Rob.
Eggs
This breakfast champion is loaded with various nutrients that
Kidney beans
Half a can of beans provides almost a third of your daily recommended amount of fibre. But be wary of increasing your intake too dramatically – bloating can be a side effect!
Chickpeas
Like beans, other pulses are packed with fibre. ‘Legumes are also a good source of magnesium and iron, used by enzymes in the process of producing energy in the body,’ says Rob.
Beetroot
The nitrates in this root veg could boost your endurance. ‘Beetroot can help to improve athletic performance by influencing blood flow and increasing the delivery of oxygen and nutrients to working muscles,’ says a. Vogel nutritionist emma Thornton. it may also have an impact on brainpower. add sliced beetroot to salad, or roast it in the oven with some rosemary.
Leeks
along with B vitamins and iron, leeks are a source of prebiotics. ‘These act as food for the bacteria in our gut,’ says emma. ‘Research has suggested that by supporting the health of your gut through the use of prebiotics, you could improve your sleeping pattern.’ and of course, good sleep means more energy.
Salmon
according to emma, a portion of salmon for dinner will give you a good helping of protein and also anti-inflammatory omega-3. omega-3 fatty acids are highly concentrated in the brain, so upping your daily dose could help to support your cognitive functions, as well as keeping you alert and aiding your memory throughout the day.