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Top 10 superfoods for energy

There are certain foods that have an abundance of the nutrients with the capacity to boost our energy. Here is my top 10.

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Avocado

Rich in nearly 20 vitamins, minerals and phytonutrients including essential fatty acids, avocados pack a punch when it comes to health benefits. They are great for brain health, memory, mood, managing stress and sustaining energy.

Eat with crudité as a snack, add to salad and sandwiches or have mashed on toast and in jacket potatoes

Beetroot

High in nitrates, iron, folate and fibre, beetroots are great for your liver, lower blood pressure and enhance exercise performance.

Add to salads, soups, casserole and burgers. Beetroot hummus makes a delicious snack,

Berries

Blackberries, blueberries, raspberries and strawberries are a fantastic source of antioxidants and phytochemicals which protect the brain and body from damage, have a dramatic effect on cognitive function and memory as well as immunity and lessen the effects of stress.

Serving with a little fat helps absorption so eat with plain yogurt or add to smoothies. Add to salads with walnuts and goats or feta cheese.

Brazil nuts

A source of healthy fats and the richest source known of the essential mineral selenium. Selenium makes them particularly beneficial for the immune system, thyroid function and prostate health.

Eat two-three a day but no more, as more can be toxic.

Eggs

Eggs are nutritional powerhouses! They are high in protein, vitamins A, B and D and iron. They are a particularly good source of vitamin B12 the energy nutrient, and choline, the precursor to acetylcholine, the neurotransmitter responsible for memory.

Eat boiled, poached or scrambled for breakfast, lunch or a snack. You can add vegetables to an omelette or frittata to add to the nutritional value.

Fermented food

Kefir, Kimchi, Kombucha tea, sauerkraut and yogurt are fermented foods containing an array of probiotic bacteria which help to boost your gut health and in turn, your overall health and immunity.

They are widely available in supermarkets and health shops. You can also make them at home which is simple and economic.

Lentils

A fabulous source of protein, folate, iron and B vitamins, lentils have the nutrients required to keep your mood steady and energy up.

Quick to use from ready-to-eat pouch, they can be added to salads and soups and can replace rice as a protein-packed carbohydrate.

Pineapple

As well as being loaded with nutrients, particularly vitamin C, pineapple is the only food to contain the digestive enzyme bromelain. This enzyme helps you to break down and absorb protein, the macronutrient that is so important for energy and repair.

Add to plain yogurt with blueberries and seeds for a delicious breakfast. Bake in a chicken casserole, top a burger with a ring or add as a pizza topping.

Spirulina

Spirulina is a blue-green algae packed full of nutrients including protein, iron and B vitamins. It’s particularly valuable because it is easy to digest and release its powerful properties. It’s biggest benefit for energy management is its ability to balance blood sugar levels. High blood sugars have a profound impact on energy and health.

It comes in powder form is an acquired taste so add to smoothies and dips. Do not cook with it though as it loses much of its nutritional value.

Turmeric

This is absolutely packed with scientifically-proven health benefits. The active ingredient, curcumin, is what gives the distinctive golden yellow colour and provides antioxidant, anti-inflammatory benefits and improvements to brain health, mood and memory.

Curcumin is better absorbed when accompanied by a grind of black pepper and eaten warm. Add to scrambled egg and rice. Sprinkle over cauliflower and roast or mix with roasted vegetables. Use in soups You can make a tea by adding it to ginger or warmed coconut milk (don’t forget the black pepper!)

Learn more about nutrition in my best-selling book ‘How to Prevent Burnout’ and my latest book, Life Force. The revolutionary 7-step plan for optimum energy’.

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