12 foods to boost your energy


Jacqueline Alwill Teff

The newest superfood on the block, teff is an Ethiopian grain rich in protein, iron, calcium and carbohydrates to supercharge your step. This tiny grain is flavoursome and as versatile as it comes so don’t be shy about playing with teff in both sweet and savoury dishes. Foodie tip: teff pizza IS the new black.


When your parents told you to eat your broccoli they were in fact doing you a favour, not trying to punish you. Broccoli and broccoli sprouts are rich in B vtiamins and the oh so wonderful coenzyme Q10. CoQ10 boosts energy production within our cells. Foodie tip: try sauteing broccoli with garlic, chilli, toasted almonds and a squeeze of lemon as a tasty, nourishing side dish for meals.


We’ve seen quinoa take the wholefoods throne for a few years now and for good reason. This little pseudograin packs a nutrition punch with quality fibre, carbohydrate and plant based proteins which team together to balance energy levels throughout the day. Foodie tip: cook some quinoa at the start of the week to toss into breakfast with seasonal fruits and yoghurt as a yummy and healthy swap for commercial/manufactured cereals.


Need another reason to get some good quality choccy into you? Look no further. Raw cacao is rich in magnesium, one of the key minerals for energy production and other vital enzyme pathways in the body. Foodie tip: as the months get cooler try making a healthy hot chocolate with raw cacao powder a touch of cinnamon, rice malt syrup and your choice of milk instead of the sugar frenzied processed powders.


Natural or Greek for a treat is a super snack to improve energy and stabilize blood glucose levels for the day. Natural yoghurt is a great source of protein, calcium, carbohydrates and fat, which complement each other’s action. Foodie tip: skip the sweetened yoghurts and opt for a tub of full fat natural yoghurt and sweeten with berries or grated green apple.

Spinach and kale

These leafy greens need to be permanent residents in your fridge if you’re looking to up the energy in your life. Rich in iron and CoQ10, not to mention a great source of fibre to control the release of glucose into the blood stream. Foodie tip: add spinach to your juices and shredded kale to your omelette to up the green mojo in your day.


One of the ultimate wholefoods for energy, oats and other intact or wholegrains are incredible sources of B vitamins for energy production, carbohydrate to restore glycogen in the muscles and fibre to manage energy and support the health of your gut. Foodie tip: soak oats with some nuts, seeds, cinnamon and water overnight then add your favourite fresh fruit the next morning for an easy on the go breakfast.


Nature’s energy bar of course! Bananas are rich in potassium and magnesium which ensure our energy levels are up and our muscles can contract, relax and do those magical things to move us every day. Foodie tip: try halving a banana with a smear of almond butter mid afternoon as energy levels begin to slump.

Red meat

A valuable source of iron, protein and CoQ10 to ensure energy levels are optimal and the tissues in the body are well oxygenated to function at their peak. Feeling tired frequently, but rest isn’t helping? Best to get iron levels checked with your doc. Foodie tip: team iron rich foods such as red meat with leafy greens to create the perfect complement of iron and vitamin C for optimum iron absorption.


A caramel from the earth without the refined sugars. Dates are full of B vitamins and magnesium, and other beautiful cofactors the body uses to support the metabolism of carbohydrates. Foodie tip: try swapping refined sugar for dates in your next baking session – banana bread with juicy dates is a winner!


In particular egg yolks are loaded with B vitamins, and despite the yolk for many years being tossed aside in favour of the protein rich white, the nourishing fats in the yolk will help stabilize both energy and hunger throughout the day. Foodie tip: boil a few eggs at the start of the week to have as snacks with fresh herbs and a sprinkle of chilli flakes.


Evidently not a food but absolutely an elixir for energy! Dehydration and low energy often come in sync, so best to keep on top of your energy levels by ensuring adequate intake of H20 throughout the day. Foodie tip: if plain water is boring you, try making herbal teas with a squeeze of lemon and consuming either hot or iced for a yummy change.



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