Here's How to Boost Energy Levels
Don’t you wish you had enough energy to work hard during the day, have an awesome workout session, do your house chores and still have energy to meet up with friends and enjoy life the way you should?
Here are the top seven energy-enriching food and vitamin tips from Hala Barghout, Nutritionist and Health Promoter.
- Eat iron-rich foods Iron is necessary for the production of energy from glucose, which is the main fuel for both the brain and the body. Iron-rich foods include lean red meat, chicken, fish, eggs, wholegrain breads and cereals, legumes, nuts, seeds and green leafy vegetables.
- Boost your B vitamins They play a crucial role in fuelling the body with carbohydrates, proteins and fats. The best vitamin B-rich foods include wholegrain cereals, meat, poultry, salmon, eggs, milk and green leafy vegetables. You may also need to take a B-complex multivitamin daily.
- Up your magnesium intake It is considered the anti-stress nutrient and occurs abundantly in natural, unprocessed foods. It also helps with sleep. The best dietary sources include tofu, legumes, nuts, seeds, wholegrains and green leafy vegetables such as spinach. Avoid overcooking to minimise magnesium loss.
- Choose complex carbs These will help keep blood-sugar and energy levels stable. Good choices include wholegrain breads and pasta, whole oats and muesli, brown rice, quinoa, buckwheat, amaranth and root vegetables such as beetroot, pumpkin and sweet potato.
- Get enough sleep Eight hours of sleep is optimal for good health and vitality. Sleep is when cells produce and release proteins essential for growth and tissue repair. Lack of sleep can cause poor concentration and mood swings and weaken immune function.
- Have Spirulina This freshwater algae is rich in vitamins B, C and D, as well as magnesium, iron, zinc and beta-carotene, for strong immune function. Add one to two teaspoons to juice, water or smoothies. Take 10g to 20g a day for maintenance, in tablet, capsule or powder form.
- Cut back on caffeine Caffeine stimulates the production of stress hormones, which gives you a temporary boost in energy but can also contribute to anxiety, irritability, muscle tension, weakened immunity and insomnia. Try alternatives such as dandelion root coffee or herbal teas.