HOW TO BOOST ENERGY LEVELS
Here are the top seven energy-enriching food and vitamin tips.
1) Eat iron-rich foods
Iron is necessary for the production of energy from glucose, which is the main
fuel for both the brain and the body. Iron-rich foods include lean red meat,
chicken, fish, eggs, wholegrain breads and cereals, legumes, nuts, seeds and
green leafy vegetables.
2) Boost your B vitamins
They play a crucial role in fuelling the body with carbohydrates, proteins and
fats. The best vitamin B-rich foods include wholegrain cereals, meat, poultry,
salmon, eggs, milk and green leafy vegetables. You may also need to take a Bcomplex multivitamin daily.
3) Up your magnesium intake
It is considered the anti-stress nutrient and occurs abundantly in natural,
unprocessed foods. It also helps with sleep. The best dietary sources include
tofu, legumes, nuts, seeds, wholegrains and green leafy vegetables such as
spinach. Avoid overcooking to minimise magnesium loss.
4) Choose complex carbs
These will help keep blood-sugar and energy levels stable. Good choices include
wholegrain breads and pasta, whole oats and muesli, brown rice, quinoa,
buckwheat, amaranth and root vegetables such as beetroot, pumpkin and sweet
potato.
5) Get enough sleep
Eight hours of sleep is optimal for good health and vitality. Sleep is when cells
produce and release proteins essential for growth and tissue repair. Lack of
sleep can cause poor concentration and mood swings and weaken immune
function.
 IGNITE fitness & wellness LLC
6) Take spirulina
This freshwater algae is rich in vitamins B, C and D, as well as magnesium, iron,
zinc and beta-carotene, for strong immune function. Add one to two teaspoons to
juice, water or smoothies. Take 10g to 20g a day for maintenance, in tablet,
capsule or powder form.
7) Cut back on caffeine
Caffeine stimulates the production of stress hormones, which gives you a
temporary boost in energy but can also contribute to anxiety, irritability, muscle
tension, weakened immunity and insomnia. Try alternatives such as dandelion
root coffee or herbal teas.
For more information –
Call +971 (0)4 452 2555 Email – [email protected]
Credit - Hala Barghout
Nutritionist and Health Promoter
 IGNITE fitness & wellness LLC