One thing I deal with all the time in clinic is peoples desire for more energy. With so many people now leading busy lifestyles and not sleeping enough, not moving their body, not making their own healthy meals, they often rely on quick fixes such as sugar and caffiene to get them through long busy days. What many people often forget is that food is fuel!
Energy starts with food that's both nourishing and natural. Real, nutrient-dense and living foods ignites our senses and adds to our natural energy. Our bodies need fuel. You wouldn't put water in the gas tank of your car if you wanted to take a road trip, just like you wouldn't want to put energy-empty "non-foods" into your body to fuel your day. Sugar rich foods provide false energy. Foods that brings true fulfillment should add vibrancy, excitement and joy to your life.
When it comes to energy it's well worth considering the role that nutrition plays in both combating fatigue, but also how poor nutrition may itself be a factor leading to feelings of tiredness and fatigue. There are specific nutrients which play a major role in energy production in the body, I wanted to share these with you so you can focus on adding these foods into your diet if low energy is something you struggle with.
B vitamins are a group of vitamins which act together to support energy production. All B vitamins are crucial for the entire adrenal cascade. When you are stressed, make poor dietary choices, or consume large amounts of alcohol your body is depleted of B vitamins. The most important group of nutrients to covert food into energy is B vitamins.
Foods high in B vitamins include: wholegrains (oats, brown rice, quinoa, buckwheat, legumes, chickpeas, beans), nuts, seeds, organic or free range meat, eggs and leafy greens.
Magnesium is used in over 300 biochemical processes in your body. Magnesium stores get depleted during times of stress, exercise, poor dietary choices and by consuming alcohol.
Foods high in magnesium include: dark leafy greens, pumpkin, sunflower and sesame seeds, avocado, bananas, beans and legumes, whole grains, raw cacao powder
Consuming one good quality protein source with each main meal helps to regulate blood glucose levels, providing you with a steady source of energy throughout the day and helping you to feel more satiated between meals.
Protein rich foods include: organic or free range meat, eggs, fish, nuts, beans, legumes, quinoa, tofu, tempeh.
Without healthy red blood cells, your body can’t get enough oxygen; the consequence of not having sufficient oxygen in the body is constant fatigue.
Iron rich foods include: organic or free range beef, lamb, leafy greens, parsley, tahini, leafy green vegetables, raw cacao powder.
Vitamin C is important for adrenal health. It is utilized by the adrenal glands in the production of all the adrenal hormones, specially cortisol (the stress and fat storing hormone, which in high levels shifts your nervous system into the ‘flight or flight’ mode). When you are under a lot of stress your vitamin C is rapidly used in the production of cortisol and related stress-response hormones.
Vitamin C rich foods include: fresh fruits and vegetables such as berries, papaya, pineapple, citrus fruits, capsicum, broccoli, leafy greens. One factor to consider when consuming these food is that vitamin C is destroyed by heat.
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