Energising Foods To Give You The Boost You Need

Written by Melissa Smith - Naturopath and Nutritional Therapist.

Tired? Changing what you eat can dramatically increase your energy.

Some of the most energising foods contain vitamins B1, B2, B3 and B5. These vitamins help your body convert food into energy, and are cofactors involved in your cells’ energy production process.

Eat the below foods regularly and you’ll see a boost in your energy in next to no time.

  • Meat and fish

Eat lamb, beef, chicken, plus fish, including oily fish like salmon (wild caught), sardines and mackerel. They also contain protein which slows down the release of sugar into your bloodstream, giving you more lasting energy.

  • Leafy green vegetables

Leafy greens include broccoli, cauliflower, kale, chard, silver beet, watercress, spinach, kohlrabi, cabbage, asparagus, romaine lettuce, collard greens, mustard greens, Brussels sprouts and rocket.

They also contain magnesium which is involved in hundreds of processes in your body, including energy production. Aim to eat greens every day.

  • Mushrooms

Shiitake, portobello, maitake, oyster, porchini, chanterelle and button mushrooms are all good sources.

  • Eggs

Beyond being a fantastic breakfast option, these nutrient powerhouses are a great snack option to curb sugar intake and will give you lasting energy until your next meal.

  • Avocado

This near perfect whole food also contains omega 3 fats, fibre, vitamin C and a range of other vitamins and minerals.

  • Brown rice

Rice also contains resistant starch that’s been shown to help improve insulin sensitivity by improving how your body transports glucose into your cells to create energy. The resistant starch content increases when cooked rice is cooled before being eaten.

  • Beans and pulses

Beans and pulses also contain fibre that feeds your gut’s microbiome, which produce nutrients for energy, including B vitamins. Throw a handful of chickpeas or kidney beans into your salads or soups, or snack on a handful of chickpeas drizzled with a little olive oil, sprinkled with salt and cumin. Yum!

 
  • Oats

The fibre in oats slows down the release of glucose into the bloodstream, giving you lasting energy and keeping you fuller for longer than most cereal breakfasts.

  • Nuts and seeds

Throw almonds, walnuts, sunflower, sesame, chia, pumpkin or flax seeds into your oatmeal for an added energy boost.  8-12 almonds or a small, cupped handful of seeds is one serve. 

 
  • Fermented foods

Sauerkraut, kimchi, kefir and kombucha also support your gut’s microbiome that produce energy giving nutrients. If you’re new to fermented foods, start with a small amount (about a teaspoon a day) and increase your intake slowly over time to avoid potential digestive symptoms.

Which of these foods will you eat in your next meal?

About the expert:

Melissa Smith Dip ND, Dip NT (CNM), CTNC

Melissa is a naturopath, nutritional therapist and transformational coach who helps exhausted business women reclaim their energy so they can maximise their productivity and success in business. Her unique approach combines naturopathy, nutrition, psychology and lifestyle strategies to nourish and energise women from cell to soul. Connect at https://uk.linkedin.com/in/thisismelissasmith