7 nutritional tips to increase your energy

It’s normal for your energy levels to rise and fall slightly during the day.

A variety of factors can affect this natural fluctuations. These include sleep, stress levels, your level of physical activity and the foods you eat.

The food we eat is transformed into energy. According to this it could be argued that having a meal or snack would refuel us and make us feel more energetic. However, the food conversion into energy is not that straightforward. There are some foods that can help us to increase our energy levels but there are some foods that may actually zap your energy.

Below, you can find some tips to boost your energy levels.

1) Eat plenty Iron rich foods

Being low in iron can lead to iron-deficiency anaemia, which can make you feel tired and run down.

Iron is necessary to supply of Oxygen to Muscles and Brain. When this is impaired it can lead to fatigue

2) Swap simple carbs for complex carbs

The slow-burning, complex carbohydrates should make up the majority of carbs that we eat.

These sustain blood sugars and without them, the body loses steam and you become tired.

Aim to eat complex carbohydrates that have a high fibre content. Fibre helps the carbs you eat to be absorbed at a slower pace into your body.

3) Include protein in every meal

Protein has minimal effects on blood glucose levels. Including protein in every meal will help you to maintain your blood glucose levels even and to avoid energy peaks and troughs.

4) Drink water

Water is the main component of blood and is essential for carrying nutrients to the cells and taking away waste products. If your body is short on fluids, one of the first signs is a feeling of fatigue. 

5) Include foods rich in B Vitamin complex

All the B vitamins (except folate) are involved in the energy-production system within the cells.

Our body cannot store these vitamins for long periods (except B12), so we need to replenish them regularly through food to ensure our cells are able to produce enough energy.

An impairment of the energy-production function could lead to severe metabolic and health consequences.

6) Eat foods containing magnesium

Magnesium is key for energy production. It helps convert food into energy.

Low levels of magnesium can lead to fatigue and muscle weakness.

It can also help to improve sleep, which is key to have good energy levels.

7) Include Vitamin C food sources

Vitamin C is also necessary for energy production. Our bodies can’t produce vitamin C and we don’t store it very well either.

We need to get enough quantity of vitamin C every day to enable our bodies to produce energy.