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5 foods to boost your energy

Put a little spring in your step with these top energy boosting foods

1. Eggs

Boiled, poached, scrambled, baked or fried, eggs are a versatile superfood containing more than fifteen different vitamins and minerals - including those energy-boosting B-vitamins. A rich source of easily absorbable protein, eggsprovide a steady and sustained source of energy without any blood sugar and insulin spikes. But don’t be tempted to ditch the yolk – it contains most of the egg’s nutrients such as choline and phosphatidylcholine, which help the liver to get rid of any energy-zapping toxins.

2. Bee pollen

Used by athletes to boost endurance and resistance, bee pollen is one of the few non-meat sources of vitamin B12, which plays a key role in energy production in the body. In a study from the University of Lorraine, France, vitamin B12 deficiency was associated with impaired energy metabolism, which is considered a possible cause of fatigue. Try sprinkling some bee pollen onto your morning cereal or in smoothies for an all-natural buzz.

3. Korean ginseng

Often consumed as a tea, Korean ginseng is a naturally occurring plant that has been used as an energy-booster in alternative medicine for thousands of years. This stimulating plant is often referred to as an adaptogen, which means it is able to improve the body’s resilience and help it deal with stress. In a study from the American Journal of Chinese Medicine, Korean ginseng was found to protect the energy producing cells of the body as well as increase the amount of oxygen that reached the tissues, leading to overall improved energy levels.

4. Sweet peppers

Great in salads and stir-fries, sweet peppers are a stellar source of vitamin C, which stimulates the production of L-carnitine - a molecule that transports fat to the part of the cell where it's burned for energy. According to research from the Linus Pauling Institute, one of the earliest symptoms of vitamin C deficiency is fatigue, which experts believe to be related to decreased synthesis of L-carnitine.

5. Pumpkin seeds

Pumpkin seeds are nutritional powerhouses boasting an impressive 5 grams of protein per 28g serving as well as healthy fats and fibre to keep you feeling full and energised for longer. Pumpkin seeds also contain an array of other nutrients and minerals such as iron, which is needed to help transport oxygen around the body, and magnesium– an often-overlooked mineral that can play a huge role in sustaining energy levels. With about half of your daily recommended intake of both of these minerals per 50g serving, pumpkin seeds make a great energizing snack. Try tossing them with a little oil, honey and sea salt before roasting at 150°C for 20 minutes for a tasty treat.

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