9 Foods to Skyrocket Your Energy

It’s tempting to reach for coffee or carb based foods when you’re tired, yet the initial energy spike will be followed by a dip that’ll have you reaching for more of the same.
This is where many women get stuck in the exhaustion-stimulant trap.

Yet, making simple swaps to nutrient dense energising food will give you sustainable energy levels throughout your day. Some of the most energising foods you can eat are ones that contain B vitamins. B vitamins like B1, B2, B3 and B5 help your body convert food into energy, and are co-factors involved in energy production in your cells.

So, swap your coffee or sugary snack for some of the below foods, and include them in as many meals as you can to skyrocket your energy levels without the crash!

Leafy green vegetables

We’re talking broccoli, cauliflower, kale, chard, silverbeet, watercress, spinach, kohlrabi, cabbage, asparagus, romaine lettuce, collard greens, mustard greens, Brussels sprouts and rocket. So many choices to explore and enjoy! Leafy greens also contain many minerals, including magnesium which is involved in hundreds of processes in your body, including energy production, so make these a daily feature in your meals and you’ll reap many benefits!


Mushrooms

Shiitake, portobello, maitake, oyster, porcini, chanterelle and your common button mushrooms are all sources of B vitamins. Serve up some ‘shrooms for brekky with the next nutritional powerhouse…

Free-Range Eggs

The humble egg truly is a wonderfully nutritious food. Eggs contain every B vitamin as well as protein, magnesium, calcium, zinc, selenium, iodine, vitamins A, D, E, K, even Omega 3 fats… and the list goes on! 

Tip: Eggs are a fantastic alternative to carb heavy snacks. Boil a batch of eggs and keep them in the fridge, or take some with you for a quick on the go snack when cravings strike.

Avocado

Of course the mighty avocado features! This near perfect whole food contains most B vitamins, as well as omega 3 fats, fibre, vitamin C and a range of other vitamins and minerals. Time for some smashed avo with eggs and mushrooms?! Yes please.

Nuts and seeds

Nuts and seeds such as sunflower seeds, sesame seeds, almonds, walnuts, chia seeds, pumpkin seeds and flax seeds are also good sources of the B’s. These nutrient dense foods are high in fat, so limit them if you’re looking to lose or maintain weight. 8-12 almonds or a small, cupped handful of seeds is one serve.

Brown rice

This whole grain food is a good source of vitamins B1 and B3, and an excellent source of the mineral manganese, that’s also involved in energy production.

Bonus tip: rice contains resistant starch – a type of soluble fibre that’s been shown to help improve insulin sensitivity, improving how your body traffics glucose into your cells to create energy. The resistant starch content is increased when cooked rice is cooled.

Beans and pulses

Lentils and beans contain a range of B vitamins, plus they’re a fantastic source of fibre that feeds the healthy bacteria in your digestive tract, which in turn produce nutrients for energy, including some B vitamins! If you’re yet to try beans and pulses, start with throwing a handful of cooked beans or pulses into your salads or soups, like chickpeas or kidney beans. Or, try a handful of chickpeas drizzled with a little olive oil, sprinkled with salt and cumin. Delish!

Oats

Oats are also a fantastic source of the energy producing mineral manganese, as well as a good source of magnesium, zinc, iron, copper, chromium and fibre. The fibre in oats slows down the release of glucose into the bloodstream, giving you more lasting energy and keeping you fuller for longer than most cereal based breakfasts.

Fermented foods

Fermented foods like sauerkraut, kimchi and kombucha contain B vitamins, plus have the added benefit of supporting the bacterial colony in your digestive tract that also produce B vitamins and other energy giving nutrients. So feed those little critters in your gut on the daily to get more energy! If you’re new to fermented foods, start with a small amount (about a teaspoon a day) and build up your intake slowly over time to avoid experiencing any digestive symptoms or discomfort.

So there you have it. Some pretty common foods you can eat to radically increase your energy. Which foods will you look to include in your diet, starting today?

Blog post loving provided by Melissa, a naturopathic nutritional therapist and transformational coach who helps exhausted businesswomen reclaim their energy so they can maximise their productivity and success in business.