If you are always tired, lethargic, or mostly drained out – this short video will suggest some of the top foods and dietary supplements that can boost your energy levels, keep you active and full of mental and physical health.

Make sure to avoid any ingredient or herb etc., you are allergic or intolerant to – discussed in this video!

• Make sure to start your day with a nutritious breakfast.
• Consume energy-boosting eggs, yoghurt, oats, fruit, and whole wheat toast instead of unhealthy sugary cereals.

 Chia seeds are a high source of healthy fats and viscous fibre, which means it absorbs water and offer excellent source of prolonged

• Bananas are packed with potassium, fibre, vitamins, and the perfect amount of carbohydrates that provide a big boost of natural energy.
• Natural Yogurt is rich in proteins, fats, and simple carbohydrates, which provide energy to the body.
• Beetroot is a great source of Vitamin B9 – folate that is needed in the body to form healthy red blood cells. This great food provides our bodies with a great source of antioxidants and nutrients that help improve blood flow and energy.

• Dark chocolate is another easy way to increase energy. Rich, dark chocolate usually has much less sugar and more contents of cocoa, and less sugar means less immediate energy.

• Water is vital for every cell in the body to work correctly. It helps to flush out excess toxins, transports nutrients and oxygen and increases energy and helps fight fatigue.

• Hummus contain chickpeas, is a great source of complex carbs and fibre, which provides your body with a steady input of energy.
• Carrots are high in beta carotenes to help maintain good eye health at the same time can help maintain a well-functioning immune system and keep us active.
• Fish high in omega 3 fatty acids, like salmon, sardines and tuna etc., that can not only offer beneficial, heart-healthy fats but can aid in energy metabolism, especially when paired with a carbohydrate sources. They are loaded with protein, essential for muscle function, improve brain function and reduce inflammation in the body, which may be a cause of fatigue in some people.

• Apples are another simple tasty fruit to give the body lasting energy due to their fibre and nutrients with high in antioxidants called flavonoids that may help fight against oxidative stress and inflammation in the body.
• Berries, including blueberries, raspberries, and blackberries, may be a good energy boosting food when the body is craving something sweet.
• Goji berries are small, reddish berries containing many nutrients and important anti-aging and antioxidant properties offering our bodies more energy and alertness.
• Strawberries are a good source of minerals, vitamin C, and folates. They also contain essential antioxidants like phenols that may help the body create energy at the cellular level.

• Dark coloured berries tend to be higher in antioxidants than lighter-coloured ones, which may reduce inflammation and fatigue in the body.
• Oats or quinoa are packed with filling fibres and proteins – great for people who experience blood sugar levels spikes and drops.

Various nuts and seeds are the best foods to beat fatigue, boost energy and fight hunger due to their healthy nutrient’s contents. Include more in your daily routine such as:

• Almonds
• Brazil nuts
• Cashews
• Hazelnuts
• Pecans
• Walnuts
• Sunflower seeds
• Pumpkin seeds etc

Please make sure to eat raw and unsalted versions!

• Include foods that contain iron – having low iron levels can lead to iron-deficiency anaemia which could make you feel lethargic, impair cognitive abilities, decrease immunity, and negatively impact work performance.
• Iron is an essential mineral that helps oxygen circulate throughout the body. Some great natural sources may include red meats, green vegetables, nuts, dried fruit, legumes and fortified cereals etc.

• Opt for more organic chicken, turkey and lean beef provide a variety of nutrients that can help you feel more alert.

Bad thing to avoid keeping your energy levels sustained.

• Highly processed foods, such as packaged or canned foods, candies, boxed meals, and pre-cooked meats are typically full of preservatives, additives, sodium, trans fat, and artificial ingredients that may slow you down.
• Sodas and energy drinks can be full of refined sugar and artificial ingredients that can cause you to crash.
• Caffeine is OK in moderation, as it can provide a short-term boost, but it doesn’t provide the body with energy.
• Alcohol intake can inhibit absorption of several nutrition specially of B vitamins.

Top recommended supplements for vitality and boosting energy levels!

• Magnesium is one of the most abundant minerals in the body, required for many essential functions including muscles, nerves function and energy production. It also helps you fall asleep naturally specially If your fatigue is due to lack of sleep.

• Melatonin is also very important to boost energy levels as it is well established hormone that helps us fall asleep. Melatonin protects our neurons and acts as an antioxidant.

• Co Enzyme Q10 is naturally generated in the body and works as an energy transfer molecule. It may help in cardiovascular health, slow down aging process, muscle regeneration, immune and nervous system functions particularly combatting the large amount of oxidative stress that occurs in the energy production process. Its deficiency can lead to lower energy levels and muscle fatigue etc.

• Iodine is known as a hormones regulator that stimulate glandular function and can help to stabilise the metabolism, ideal for calming the body during periods of increased stress or fatigue. You can find it in foods like seafood, seaweed, and leafy greens vegetables.

• Vitamin C is important for the nervous system as it helps regulate energy metabolism in neurons, also a vital antioxidant that combats oxidative stress. It helps the adrenal glands maintain normal functions, including responding to stress and producing cortisol that is needed in balanced amounts to maintain energy levels.

• Vitamin D is crucial to support a healthy immune system, bone growth, and production of reproductive hormones. Its deficiency can lead to severe fatigue.

• Various B vitamins, more importantly vitamin B2, B6 and B12 play essential roles in the processes that convert foods into energy.
• Vitamin B2 is an important B vitamin that has antioxidant properties. It helps the body convert foods such as carbohydrates, lipids and proteins etc into energy.

• Vitamin B6 – Most commonly found in energy drinks helps convert proteins, fats and carbohydrates into glucose, giving your body energy it can use to fuel your workouts.
• Vitamin B12 or cobalamin, is crucial for energy levels and to produce healthy red blood cells. It is responsible for neurological functions, and forming red blood cells, which transports oxygen in the blood throughout the body and utilized for energy production. Its deficiency alert greater risk of fatigue, weakness, or weight loss.

Suggested herbal supplements for fatigue and feeling lethargy.

• Rhodiola rosea a herbal supplement may help tackling stress and fatigue and a can be a great support to enhance physical and mental performance.
• Ashwagandha has been used for centuries for its ability to help the body adapt to stress. This well reputed Asian plant has shown to reduce levels of cortisol, which is known as the “stress hormone.” It can help improve endurance and muscle strength gains, plus it is used to reduce various foods cravings and support body weight management too.

• Ginseng is another ancient Asian herb used as the stress fighter. It helps promote healthy energy production also supports your body’s ability to manage stress and fight general fatigue.

• Ginkgo Biloba is normally prescribed by the learned herbalists as the brain stimulator that increase blood flow in body organs to stay active and health. It works as a powerful antioxidant and can result in greater mental alertness, increased energy levels, helps your brain feels calm.

For your particular health problem(s), or to change your medications it is strongly suggested to avoid self-medication and consult your GP / health provider or Mind & Body Holistic Health Clinic.

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