Supercharge your energy levels this year with these essential five star super foods.

It’s that time of the year, well into January when you are getting back into the

swing of business, family and exciting projects for your year ahead. It’s when you

want to feel focused and energized. Choosing to eat the foods that give you energy

boosting nutrients, without loading up on calories, will specifically supercharge

your energy levels for a fit and more productive 2008.

Here is the low down on the top six foods for EXTRA energy and useful advice on how to incorporate them into your daily diet.

Plus at the end of the article you will find some extra top tips for beating fatigue.

The five star energy super foods


Eating almonds as a snack when you feel a low energy slump will lift your energy levels. They

contain good amounts of iron and some B vitamins, helping your brain, nerves and muscles to

function properly. It’s important to combine almonds with some source of vitamin C, so that the

body can actually absorb these nutrients as Vitamin C helps the absorption process of iron and

vitamin B. Eat almonds with a piece of fruit, will ensure your body and you’ll reap the benefits.

How to eat more: Add to breakfast cereals, porridge or crumble toppings. Alternatively snack

on a small pack with an apple.


As apricots contain both vitamin C and iron this super snack means your body will absorb iron

essential to beat fatigue and recover from exercise. Iron will also help improve mental

performance and lift your mood.

How to eat more: Fresh apricots are best, but you can also try dried apricots as a mid morning

or mid afternoon snack. Also to enhance the flavor of your cereals or porridge, add some

chopped up.


Since broccoli is also rich in iron, if you are anemic or fatigued it makes

for an essential addition to your diet. There is also evidence from

research conducted at the US National Cancer Institute that regular

consumption of broccoli will help protect from cancer. The anti-oxidants

it contains help inhibit the activation of cancer cells in the body.

How to eat more: Best steamed, add three tablespoons to your

evening meal or add to stir fry’s. Also try broccoli spears raw in a



If you’ve ever watched Popeye you know what happens when he gets his fix of spinach. He ends up

with a great burst of energy and his muscles pop out. Now eating spinach will not ensure bulging

muscles (so fear not if your female!) however this food will give you a much-needed spark of

energy. It’s packed with vitamins and nutrients and iron, but also contains an enzyme known as co-enzyme

10 for energy production.

How to eat more: Add raw to salads, add to omelet dishes or add to mash potato.

A delicious accompaniment to any fish or meat dish.


Eating oatmeal or porridge will do wonders for your energy levels. Oats contain fiber so you’ll feel

sustained energy all day long, rather than energy peaks and dips that can have you feeling tired and

often hungrier. As porridge is a meal in it’s own right, you have the advantage of being able to top

it off with fruit, nuts and berries for added flavor and more energy-enhancing foods.

How to eat more: Eat at breakfast as porridge or add the flakes to the toppings on crumbles

or use to make your own granola or muesli.

Salmon, tuna or sardines

Wild salmon, tuna or sardines are all rich sources of omega-3 fatty

acids, that boost your mood, beat stress and play a crucial role in

brain development and concentration. If you have an important

meeting or interview these foods will help you stay focused and

energized throughout.

How to eat more: Tinned fish is a convenient option to eat with

salads or topped on a slice of wholegrain bread. Sardines also make a good energizing ‘weekend

brunch’ with a slice of toast and a glass of juice.

How to beat fatigue

On waking, drink one pint of water.

Your brain is 70% water so by drinking water you are ensuring your brains’ water levels are not

depleted. This is vital for proper memory function. Dehydrated brains work more slowly and are

known to release the stress hormone cortisol, in response to the body feeling stressed by the lack of

water. In addition, in the long term too much production of cortisol by your body can make you put

on weight.

Eat regularly and eat properly

Chew your food in your mouth first so that it is coated in saliva before it goes into the stomach. This

way your body benefits more from proper digestion of the nutrients from the food.

Eat Breakfast

A small meal will stop you dipping in energy mid-morning and reaching for a quick ‘pick-me-up’

which will have you feeling worse later in the day, like coffee or sugary snacks.

Avoid eating right before exercise

It over taxes the body to digest food and produce the natural adrenaline it releases in response to

exercise. You’ll find you’ll feel sluggish during your workout and won’t perform to your best.

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