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Eat to Boost Your Energy (Part 2)


Marmite (yeast extract) is a rich source of the B vitamins that are required to release energy from food. It's also high in salt, and this is why you must limit its consumption.. You can also get B vitamins from meat, fish, eggs, whole grains, beans and lentils.
Energy Boosters

Avocado: Fat is more calorie-dense than either carbohydrates or protein, which makes it the strongest energy source. The flip side is that too much fat can make you pile on the flab, and eating the wrong kinds of fat (saturated and trans fats) furs up your arteries. Avocados are rich in heart-healthy, artery-smoothing unsaturated fats, giving you the best of both worlds - energy, plus less risk of a heart attack.
Energy Boosters

Bananas are power snacks for many of us. Pre-wrapped by the nature and ready to unzip, they're packed with natural sugars and starches, providing a combination of instant and slow release energy. They're also a great source of potassium, which helps keep your blood pressure in check.
Energy Boosters

Kidney Beans: Like nuts, beans such as kidney beans contain that winning mixture of protein and carbohydrates that keeps you fuelled for longer. But pulses (beans and lentils) are higher in fiber, which slows down the release of energy even more, making beans a true ‘slow-burn' fuel. Cook up some lean mince with a tin of kidney beans, a tin of tomatoes, some chopped onion and as much chilli as possible, for a no-fuss chilli that will keep you going for hours
Energy Boosters

Coffee: Unlike the foods above, this isn't great nutritional advice - but it works. Caffeine aims the release of adrenaline. It revs you up, gives you a boost of energy, and makes you temporarily more alert. A strong coffee could be just what you need before an significant presentation. But be warned - the energy effect won't last, and when it wears off you'll probably feel more tired than ever.
Energy Boosters
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Eat to Boost Your Energy


Oats are one of nature's super foods. They're low on the Glycemic Index (GI) scale, which means they don't cause a fast sugar high and then a dip that makes you feel tired, plus healthy amounts of protein and fiber.Like other wholegrains they contain high levels of B vitamins, magnesium, selenium and iron which all are important for energy production.
Energy Boosters
Nuts are high in energy - 50g/2oz of mixed nuts provides you with 300 calories of energy, and over half of that 50g is fat. But don’t worry about fat, because the fat is the heart-healthy unsaturated kind, and the mixture of ‘good' fats and protein in nuts means they're a low-GI, slow-burn food. Grab a packet of unsalted nuts instead of a Danish pastry as a snack. They contain about the same quantity of calories, but the nuts will keep going for longer.
Energy Boosters
Dried fruits such as raisins and sultanas provide strong sweetness without the blood sugar spike-and-crash you get when you guzzle chocolate and sweets. All the secret is in the fiber because it slows down the digestion of the fruit, keeping you full for longer.
Energy Boosters
Brown Basmati rice is the variety of rice with the lowest Glycaemic Index as brown rice is always lower-GI than white. So brown basmati is the lowest of the low, which is what you want for sustained energy. Brown rice is also a great source of B vitamins, which act as catalysts to spark off the reactions needed to liberate energy from your food.
Energy Boosters
Lean red meat (and especially liver) is rich in iron. While iron doesn't actually give you energy, if you don't get enough, you'll end up very weak. Your body needs iron in order to make hemoglobin - the chemical found in red blood cells that ferries oxygen around your body. It you haven't got enough hemoglobin, you'll end up anemic, with symptoms like sleepiness, lethargy and a lack of energy
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