Eating to Support Great Energy
Fabulous energy is something we all want, yet never seem to have enough of. In the modern world, the odds are stacked against us: many of us sit all day at desks, or are always on the move, in a state of chaos, running on stress hormones. More often than not, we’re eating whatever is quick and easy while on the run (usually convenience food laden with low quality oils, saturated fat, sodium and sugar) and are masking the problem by guzzling cup after cup of coffee or energy drinks - then wondering why we can’t wind down at the end of the day, at which point, we turn to alcohol!
It’s the perfect storm.
Eating for Energy
A common cause of fatigue is a deficiency in one or more key nutrients. Nutrients that relate to how energised we feel include iron, B-group vitamins, vitamin C, and vitamin D.
Whole food sources of iron include beans, legumes, red meat and dark green leafy vegetables.
B-group vitamins include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (B12) and varying combinations can be found in leafy greens, whole grains, organ meats, eggs, legumes and nutritional yeast.
As an antioxidant, vitamin C reduces oxidative stress, which contributes to fatigue and is especially relevant in cases of post-viral fatigue (including long COVID). Most fresh fruits and vegetables contain vitamin C, but citrus fruits, capsicums, strawberries and tomatoes pack a particularly powerful punch.
Vitamin D deficiency is also associated with fatigue. Vitamin D is synthesised by the body with exposure to sunlight, though is also present in some foods, including mushrooms that have been exposed to sunlight. Pretty cool, eh?
Easy Meal Ideas to Support Your Energy
A smoothie packed with leafy greens, oats, mango and your choice of milk.
Wholemeal sourdough with sautéed mushrooms, spinach and poached eggs.
Lentil dahl with spinach, served with brown rice.
Vegetable bake with a cheesy sauce made from blended cashews, water, nutritional yeast and salt.
References
ABOUT THE AUTHOR
Gemma is a fertility and women’s health naturopath in Auckland, New Zealand. She is a mother to 3-year-old Laura and an avid (perhaps slightly obsessive) cook. In her spare time, you’ll find her rummaging through her cookbook collection, hitting up local restaurants or pottering in the veggie garden.