Feeling Lethargic? Try These Energy Boosting Foods
With the UK basking in one last heat wave, you may have noticed that you’re feeling more sluggish than normal. Or it could be that low energy and listlessness is normal for you. Whatever the reason, feeling lethargic and zapped of energy can really affect your mental health as well as how much you're physically able to get done in a day. The good news is that there’s no need to let low energy ruin your day and there could be simple nutritional reason why you’re running on empty. Here are our top 5 foods that can help you get your mojo back fast.
If you want to increase your energy levels, you need carbs. The body’s favourite source of energy, when we consume carbs, they get converted into glycogen which gets stored in the muscle cells for us to use. The complex carbs in oats are also broken down more slowly than other carbs, which allows for more sustained energy throughout the day.
Low in fat and calories yet high in protein, cottage cheese is a great way to boost flagging energy levels. That’s because it provides the body with long-lasting fuel to repair and build tissues, which is what’s needed when your reserves feel like they’re dragging.
If you’re feeling zapped of energy chances are you’re not consuming enough fat in your diet. Of the three macronutrients, fat is the most energy-dense meaning it’s essential if you want to stay feeling energised. Omega-3 fatty acids also help promote blood circulation in the brain and so can help you feeling more awake and alert. Nuts are a great source of omega-3 but walnuts contain the highest amount of omega-3 of any nut.
Fatty fish salmon, sardines and mackerel are all important sources of vitamin D, a fat-soluble vitamin that is a precursor to nearly all hormones in the body, including thyroxine, an important thyroid hormone that controls our ability to produce energy. Aim to eat around two portions a week if you can.
One of the most crucial components in supporting proper energy function and reducing fatigue and brain fog, it’s essential to include plenty of vitamin B12 in your diet. Boiled eggs are not only a quick, convenient snack that can be made ahead and enjoyed on the go, they’re also abundant in B12. If you don’t eat animal-based protein you may be even more deficient, in which case adding nutritional yeast to your food where you can is a good idea.