A good-quality diet is key to maintaining energy levels, but eating more of the following foods may be of particular benefit. They’re also suitable if you’re vegan, gluten free or lactose intolerant.
As well as being a source of low-GI carbs that play a crucial role in facilitating long-lasting, slow-release energy, legumes also contain plant protein and fibre. Some types, such as kidney beans and chickpeas, are also a decent source of iron.
This contains both iron and dietary fibre. Spinach also provides tyrosine, an amino acid that plays a role in the production of fatigue-fighting neurotransmitters in the brain, which may help to improve alertness.
These tree nuts provide plant protein, iron and dietary fibre. A recent study concluded that snacking on almonds helps to keep blood sugar levels stable for more sustained and reliable energy levels.
A good source of fibre and iron, cooked-then-cooled brown rice also provides resistant starch, a fibre-like prebiotic that can improve gut health. It’s thought prebiotics might independently work to increase energy levels.
Pumpkin seeds contain all three energy boosting nutrients — fibre, protein and iron. They’re also a particularly rich source of magnesium, a mineral that contributes to low energy levels when its lacking.