You may have heard of the phrase ‘you are what you eat’, which, in reality, goes beyond the metaphor and holds a great deal of truth! The foods we consume can have a profound influence on our physical health, wellbeing, mood, and energy levels.

Whether you've made a commitment this year to move more, you are already deep in training for an elite sports event or just want to feel more energised day to day, food and nutrition can support your goals. Read on to discover ten of the best foods to help you boost your energy levels, naturally.

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For optimal energy, think nutrient-dense

Food, and the nutrients it provides, can impact many body systems and processes such as gene expression, with polyphenols, and antioxidants found in fruits and veggies helping to protect the cells of the body from inflammation and oxidative stress. The microbiome is also greatly influenced by our food intake. A fibre-rich diet alone, or along with fermented foods such as sauerkraut, can help our beneficial bacteria to flourish to support overall digestion, immunity, and mood via the gut-brain axis.^1-3

It is well known that a healthy nutrient-rich diet supports the health of the body and mind, meanwhile, a junk food-heavy diet will leave you feeling less than optimal, and over time can contribute to various health issues.

Managing healthy blood sugar levels is a crucial aspect of supporting sustained energy production and balance. We know that high-sugar, processed foods are unlikely to support energy for long and usually end up leaving you feeling more tired and hungry.

Instead, make sure you base every meal and snack around a balance of protein, complex carbohydrates, and healthy fats, which will support the regulation of blood sugar and sustain long-term energy.

Are there any foods in particular to support energy?

Hemp seeds

Hemp seeds are not as much of a staple in the diet as they should be! These little seeds pack a nutritional punch, providing protein, fibre, iron, zinc, copper, magnesium, B vitamins, and healthy fats such as omega-3. Three tablespoons contain approximately 10g of protein to help support blood sugar levels and support muscle mass.⁴

Beetroot

Beetroot is rich in fibre, folate, potassium, manganese, iron, and vitamin C. They also contain plant compounds called nitrates which are important for the health of our mitochondria – the powerhouses of our cells. Nitrates are converted into nitric oxide, which has been found to increase exercise capacity and physical performance.⁵

Bananas

Bananas are a source of complex carbohydrates and contain high levels of potassium, fibre, and vitamin B6. Research suggests that bananas are a great, quick pre-training snack as they provide sustained energy release needed to power you throughout your workout.⁶

Dark leafy greens

Dark leafy greens such as kale, spinach and chard are packed with energy-producing B vitamins including folic acid, vitamin K, iron, zinc, and magnesium, alongside other phytochemicals. As a source of iron, this food could be particularly important for pre-menopausal menstruating women, where low iron can contribute to fatigue and low energy. Research has found that green vegetables can help reduce inflammation in the body and support healthy cognition into older age.⁷

Nuts and seeds

Nuts and seeds are rich in fibre, healthy fats, and protein and contain an array of vital vitamins such as B vitamins, vitamin E, and minerals such as iron, zinc, and selenium. One important mineral found in nuts and seeds is magnesium, which is involved in over 600 chemical reactions in the body, including energy production. Brazil nuts, for example, are also a great source of selenium, which is a key component of antioxidant enzymes and is needed for thyroid health, which can influence energy output.⁸

Avocados

Avocadoes are packed with fibre, antioxidants, B vitamins, potassium, magnesium, and copper, alongside carotenoids such as lutein, which have strong antioxidant effects. Pairing an avocado (or any healthy fat source) with a salad is a great way to increase the absorption of vital fat-soluble vitamins A, D, and K and keep blood sugar levels stable.⁹

Apples

Apples contain an array of vitamins and are a healthy soluble fibre and carbohydrate source. When cooked, apples release pectin, a prebiotic that feeds the beneficial bacteria, stabilises blood sugar levels, and creates a gel-like consistency in the digestive tract to regulate bowel movements. The combination of potassium, which supports muscle function, and quercetin which has been found to reduce muscle soreness post-exercise, makes apples a great fruit to include pre- or post-exercise.¹⁰

Eggs

Eggs are a complete protein source and contain many nutrients such as B vitamins, choline, selenium, and iron. Choline is a highlight as it plays a role in cell membrane health, muscle movement, liver function, and methylation, and as a precursor to acetylcholine, an important neurotransmitter for memory mood, and the nervous system.¹¹

Nutritional yeast

Nutritional yeast is another less well-known food. This nutty, cheese-tasting topping can be added to enhance any savoury dish. It contains zinc, selenium, and iron as well as B vitamins, including B12, which is vital for energy production. It contains 40% protein, making it a useful additional protein source that can be easily added to any meal.¹³

Citrus fruits

Citrus fruits such as oranges, lemons, and limes, are all rich in fatigue-fighting vitamin C. It is important as an antioxidant, for supporting collagen production, and immune health. The adrenals require high levels of vitamin C, so ensuring good intake is needed for stress management which is vital for balanced energy levels. The smell alone is thought to be energizing in aromatherapy!¹⁴

For an energy boosting drink brew some tea, but make it green 

While we won’t be including coffee in this list, we will be calling on green tea as a beverage to support energy throughout the day. Green tea contains a polyphenol called catechin, the most well-known being epigallocatechin-3-gallate (EGCG). Research has shown that the benefits of green tea are wide and that it can support cognition, metabolism, and short-term blood sugar management. Green tea also contains L-theanine which helps to support focus and relaxation and may counteract any potential negative effects from caffeine.¹²

Summary

Hopefully, this blog has given you some inspiration on how you can incorporate more nutrient-dense foods into your daily diet to support blood sugar levels and energy production!

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References:

1. Vesnina A, Prosekov A, Kozlova O, Atuchin V. Genes and Eating Preferences, Their Roles in Personalized Nutrition. Genes (Basel). 2020;11(4):357. Published 2020 Mar 27. doi:10.3390/genes11040357
2. Franzago M, Santurbano D, Vitacolonna E, Stuppia L. Genes and Diet in the Prevention of Chronic Diseases in Future Generations. Int J Mol Sci. 2020;21(7):2633. Published 2020 Apr 10. doi:10.3390/ijms21072633
3. Barrio C, Arias-Sánchez S, Martín-Monzón I. The gut microbiota-brain axis, psychobiotics and its influence on brain and behaviour: A systematic review. Psychoneuroendocrinology. 2022;137:105640. doi:https://doi.org/10.1016/j.psyneuen.2021.105640
4. Rodriguez-Leyva D, Pierce GN. The cardiac and haemostatic effects of dietary hempseed. Nutr Metab (Lond). 2010;7:32. Published 2010 Apr 21. doi:10.1186/1743-7075-7-32
5. Beetroot : Larsen FJ, Schiffer TA, Borniquel S, et al. Dietary inorganic nitrate improves mitochondrial efficiency in humans. Cell Metab. 2011;13(2):149-159. doi:10.1016/j.cmet.2011.01.004
6. Nieman DC, Gillitt ND, Henson DA, et al. Bananas as an energy source during exercise: a metabolomics approach. PLoS One. 2012;7(5):e37479. doi:10.1371/journal.pone.0037479
7. Liu Y, Liu W, Yang Y, Liu H, Liu J, Liu Y. The association between dietary dark green vegetable intake and cognitive function in US older adults. Nutr Bull. Published online November 21, 2024. doi:10.1111/nbu.12720
8. Pal M. The Growing Role of Nuts and Seeds in Human Health. Madridge Journal of Food Technology. 2021;6(1):187-188. doi:https://doi.org/10.18689/mjft-1000128
9. ‌Avocado: Bhuyan DJ, Alsherbiny MA, Perera S, et al. The Odyssey of Bioactive Compounds in Avocado (Persea americana) and Their Health Benefits. Antioxidants (Basel). 2019;8(10):426. Published 2019 Sep 24. doi:10.3390/antiox8100426
10. Blanco-Pérez F, Steigerwald H, Schülke S, Vieths S, Toda M, Scheurer S. The Dietary Fibre Pectin: Health Benefits and Potential for the Treatment of Allergies by Modulation of Gut Microbiota. Curr Allergy Asthma Rep. 2021;21(10):43. Published 2021 Sep 10. doi:10.1007/s11882-021-01020-z
11. National Institutes of Health. Office of Dietary Supplements - Choline. Nih.gov. Published 2017. https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/
12. Xu R, Bai Y, Yang K, Chen G. Effects of green tea consumption on glycemic control: a systematic review and meta-analysis of randomized controlled trials. Nutrition & Metabolism. 2020;17(1). doi:https://doi.org/10.1186/s12986-020-00469-5
13. ‌White ND. Vitamin B12 and Plant-Predominant Diets. Am J Lifestyle Med. 2022;16(3):295-297. Published 2022 May 4. doi:10.1177/15598276221076102
14. Das D, Sen C, Goswami A. Effect of Vitamin C on adrenal suppression by etomidate induction in patients undergoing cardiac surgery: A randomized controlled trial. Ann Card Anaesth. 2016;19(3):410-417. doi:10.4103/0971-9784.185522

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All of our blogs are written by our team of expert Nutritional Therapists. If you have questions regarding the topics that have been raised, or any other health matters, please do contact them using the details below: nutrition@cytoplan.co.uk 01684 310099

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