The good energy diet
It's natural to feel a little weary after a long day but if you wake up tired, have to guzzle coffee throughout the morning and hit a wall soon after lunch, it could be down to your diet.
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A healthy, balanced diet is, of course, the key to feeling fit and well but there are certain daily essentials that will help boost your energy levels.
Eggs
With six grams of the highest quality protein and 14 key nutrients, eggs provide the energy you need to keep going. They're a great all-rounder and one of the few foods considered to be a complete protein, because they contain all nine essential amino acids.
Oats
When it comes to breakfast, you just can't beat a bowl of porridge to set you up for the day. Oats are high in fibre, giving you a slow-release energy fix and contain vitamin B which is not only energising but a decent stress-buster too.
Pulses
Iron, magnesium, potassium, zinc, calcium, protein, carbohydrates... lentils and beans aren't just cheap and cheerful, they're energy-boosting marvels. And they're low in fat and calories, so you can fill your belly without worrying about putting on weight.
Vegetables
From carrots and potatoes to sprouts and spinach, vegetables are packed full of vitamins and nutrients. Vitamins A and C, folic acid and potassium are present in root vegetables such as carrots and parsnips and are easily absorbed by the body, giving you a quick energy boost.
Eat your greens for a Popeye-style top-up of vitamin B, magnesium and iron, while a portion of broccoli contains vitamin C, calcium and a good healthy dose of an antioxidant that does wonder for repairing the damage caused by stress... it's the superhero of superfoods.
H2O
Feel tired at the office and it's tempting to reach for a coffee. But all too often it's our lack of hydration that's causing the problem and fizzy drinks and caffeine only make things worse. Drink more water - you might just be surprised at the difference it makes to your energy levels.
Snack attacks
If an early start has left you flagging at mid-morning, swap crisps, chocolate and biscuits for some healthy energy boosters. Unsalted nuts (particularly almonds) are rich in energy-boosting minerals like calcium and magnesium, while pumpkin and sunflower seeds are a similarly good source of energy-rich minerals.
And if a quick fix is what you need, fruit guarantees an instant lift. The high fructose content of grapes, peaches and citrus fruits will send your energy levels soaring and vitamin C will keep your immune system in good order.
Remember to have a meal or small snack every three to four hours. This fuels your metabolism and helps prevent binges and blood sugar crashes.
Supplements
In theory, we should all be getting the vitamins and minerals we need from our daily diet. But an unhealthy diet may leave you deficient in some essentials. Vitamins B6, B12 and B3, for instance, are necessary for storing and releasing energy from the foods we eat so a supplement may help to boost a tired body.
However, the NHS advises that taking too many supplements may eventually cause long-term damage so making changes to the diet is always the best way to boost your energy levels.
If in doubt, speak to your GP or a dietician to find out how you can safely use supplements to give you that extra lift.
