Five foods to boost energy

We are sure that at some point throughout the working week you are hit by the energy slump.

Five foods to boost energy

Whether it is lacking the energy to survive a hectic meeting, or losing all energy by the time the clock strikes four, try to avoid reaching for the biscuit tin. Instead, introduce these energy-boosting foods into your diet:


If you don’t already love them, you should! Almonds are a great source of healthy fat and protein, which helps to regulate your energy levels. They are also rich with energy boosting nutrients such as vitamin E, magnesium and copper. You can either nibble a handful of these at work, or blend them up with fruit for a homemade energy bar!

Sweet potatoes

Sweet potatoes are a great option as they are a slow releasing carbohydrate. They are also good sources of iron, potassium, magnesium and vitamin C and D – great little helpers for increasing energy levels! We like to add sweet potatoes in all sorts of recipes; you can mash them, roast them or even make them into brownies!


A highly nutritious grain, rich in protein and a complex carbohydrate, you will be feeling fuller for longer. Quinoa is packed full of iron which will keep your red blood cells happy and its magnesium content will continue to promote energy production in the body. If it doesn’t already, quinoa should definitely have a place in your kitchen cupboard!

Leafy greens

Dark, leafy vegetables such as kale and spinach are rich in iron and are great energy boosting foods. If you are deficient in iron, your body may not be able to pump enough oxygen to the tissue, leaving you feeling fatigued. These greens are also rich in magnesium and “nitrates” – both energy boosting ingredients. Throw spinach in a smoothie or wilt it down and mix with some spicy rice. An easy way to up your iron intake!


Firstly, bananas. This “superfruit” is a great source of fuel for the body. They are easily digested and being a carbohydrate, provide you with instant energy. Bananas contain potassium, which helps to maintain regular nerve and muscle function. Oranges are another wonderful energy source. Rich in vitamin C and natural sugars, oranges can help reduce feelings of fatigue and the actual colour of them can brighten your mood!

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Written by Ellen Hoggard

Ellen is the Content Manager for Memiah and writer for Nutritionist Resource and Happiful magazine.

Written by Ellen Hoggard

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