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5 energy-boosting foods

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.


Legumes - energy boosting foods


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.

Spinach - energy boosting foods


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.

Almonds - energy boosting foods


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.

Brown rice - energy boosting foods

Brown rice

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 - energy boosting foods

Pumpkin seeds

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.

For more advice on getting energy, we recommend: 5 energy-boosting snacks or Mouthwatering meals to boost your energy.

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