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HomeHealth & WellbeingBoost your Energy Levels Naturally

Boost your Energy Levels Naturally

Are your energy levels low? Then your diet may be the culprit.


We’ve listed some of our favourite superfoods to include in your diet, packed with vitamins and minerals to help you take on the day! We recommend avoiding processed and artificial foods that provide you with a quick burst of energy that doesn’t last long, such as energy drinks and foods loaded with sugar. So, we’re here to encourage you to forget the days of relying on a caffeine pick-me-up and welcome the introduction of wholesome, nutritious superfood ingredients.

Breakfast is essential for kickstarting your day and choosing a nutritious breakfast helps to set you up for the day ahead. We’d recommend porridge as a breakfast option. We love porridge here at Bite Club because oats contain beta-glucan, a type of fibre that helps to slow the absorption of sugar into the blood- this means that oats provide a sustained release of sugar. This is great news for your body, as it helps to prevent your blood-sugar levels to spike and slowly release energy throughout the day. The carbohydrate content in oats breaks down slowly, which helps to keep your hunger pains away!

Snacking doesn’t have to be mindless. Try incorporating healthy snacks into your diet to keep your energy levels high all day. We recommend healthy (and smart!) snacks such as nuts, which are abundant in healthy fats. Why not have a handful of almonds? Containing the nutrients magnesium and vitamin B, they boost your energy levels and curb your cravings. Superfruits such as goji berries, raspberries, peaches and cherries may help to pick your energy levels up and are a great way to resist pesky sweet treats!

We recommend including foods rich in fibre and protein in your lunch to help keep you energised. Try eating healthy protein sources such as salmon, chicken, eggs and legumes and fibre-rich foods such as nuts, quinoa and barley. Aim to include complex carbohydrates in your diet, as they are a great source of fibre and release glucose into the blood gradually, which provides a sustained release of energy. Try adding some beans, sweet potatoes or chickpeas to your lunch to give your energy levels that extra boost!

When you sit down for your evening meal your body will thank you for resisting processed foods and loading up with fresh vegetables and healthy complex carbohydrates. Wholesome ingredients such as these are loaded with vitamins, minerals, fibre and antioxidants, which keep your body happy and healthy. Try and consume healthy carbohydrates such as sweet potatoes to finish your day of eating energy-boosting foods.

Top Tip- include more Iron!
Iron deficiency can lead to anaemia, which can cause fatigue and feeling run down. Iron is essential for the production of red blood cells, which help to transport oxygen around the body. This is an important job as without oxygen, cells are unable to produce energy. Consume foods such as dark leafy greens, meat, beans, nuts and whole grains.

Importance of B vitamins
B vitamins help your body access the energy in foods. Therefore, consuming foods rich in B vitamins means your body will have access to a steady supply of energy throughout the day. Quinoa, oats and legumes are a fab source of vitamin B1, which is needed for energy production in the body. Chicken, nuts and green leafy vegetables are a fab source of vitamin B5, which is essential for the conversion of fats and carbohydrates into energy.

Stay hydrated!
It is recommended that we drink 6 to 8 glasses of water a day, which helps to reduce dehydration. Dehydration affects your brain function, mood and energy levels. Make sure to remember that if you’re sweating to consume more water to make up for fluids that are lost.

Although eating a nutritious diet is super important to boost your energy levels, it is also important for your health and wellbeing as a whole. Following a balanced diet decreases your risk of illness and disease in the future such as diabetes and heart disease.