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If you are struggling to get up in the morning or have an energy slump in the afternoon, knowing what and when you eat can have a profound effect on your energy levels. Take a look at 5 foods I recommend to my patients to help keep those energy levels up!


  1. Oats

Oats contain complex carbohydrates, which releases glucose (or sugar) into the blood gradually, providing the body with a steady and sustained supply of energy instead of a small burst. They also contain vitamins like niacin, thiamin and folate which help the body to metabolism energy. A hearty bowl of oats is a great way to kick start the day!


2. Water

Water is crucial for the production of energy molecules in the body. It also transports vital nutrients from foods around the body in the blood. Dehydration is one of the main causes of tiredness and having a lack of energy. Aim to have at least 2 litres of water a day, and even more if you exercise or if the weather is very hot.


3. Fresh fruit

The natural sugar, fructose, found in fruit will provide a quick ‘pick me up’ and also helps to keep blood sugar levels stable because it’s packed with fibre. Fruits also have a high water content and contain many essential electrolytes, vitamins and minerals to help keep us alert.


4. Nuts

Nuts are high in magnesium which plays an important role in converting sugar into energy in the body. Their high essential fatty acid content may help to reduce any inflammation in the body, which in turn can reduce fatigue. They’re a handy snack to keep at your desk or in your bag.


5. Beans

Beans are a great plant based source of protein which are high in B vitamins. They play a crucial role in converting food into energy in our bodies. They are widely available in shops and a great inexpensive addition to meals like soups, curries and stews. Their high soluble fibre content slows down digestion, leaving you feeling fuller for longer and more energized.





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