Finding the fountain of youth may be a myth, but eating foods that create more energy is a reality within your reach. You have heard it said many times and in many different ways–you are what you eat. Your body knows this fact better than you; however, you can get in sync with what your body craves and needs, and it doesn’t require a dramatic lifestyle change. Think in terms of gradual adoption over a long period of time. Give yourself the opportunity to experiment and discover during this process.

1. Raw nuts are packed with nutrients – and soaking them overnight gives even more of a health benefit

By eating raw, unsalted nuts your body is provided with a high-energy boost packed with nutrients and free from any form of processing.

If possible, try and soak your nuts overnight in water to activate them.

Activated nuts starts the germination or sprouting process, increasing the nutrient value of the nuts and allowing the body to more easily digest them.

Try my Sweet Spiced Nuts from my book Eat Clean, Green and Vegetarian.

2. Probiotics – good bacteria – in yogurt may indirectly help you fight fatigue. So add yogurt to cereal, breakfast or salads, says Ms Holmes

Add a dollop of natural goat’s milk yogurt to your breakfast, favourite salad or on top of the next curry you make to get a great boost of calcium and huge dose of probiotics.

Probiotics are the good bacteria found in yogurt with can help to facilitate changes in the microflora of the gut and enhance the body’s immune system.

Probiotics help to keep your gut healthy, assisting in digestion, which in turn leads to you getting the most of the food you consume and helping to fight fatigue.

3. Salmon contains nutrients that help the body get the most energy from the other foods you eat

Salmon is packed with omega-3 fatty acids which have been found to help lower cholesterol, potentially reducing your risk of heart disease.

Not only is it great for the heart, salmon is high in protein, vitamin B6, niacin and riboflavin.

Don’t worry if you don’t have a clue what these last few are. Basically, they help to convert food into energy – giving you a healthy wake up call when you think you are going to fall asleep at your desk.

4. One cup of mushrooms provides almost 50 per cent of your daily serving of iron – which is essential in transporting oxygen within the bloodstream.

Without an efficient oxygen supply to our major organs, we can often feel fatigued and lethargic.

Consuming mushrooms will boost the level of iron in your body, boosting the cells within the bloods ability to transport oxygen around our body and fuel our organs to function effectively.

5. Spinach is extremely high in iron, magnesium and potassium.

Magnesium plays a vital role in producing energy, and paired with potassium enables effective digestion in the stomach and the regulation of nerve and muscle function.

Add some fresh spinach to your favourite salad, or serve it wilted with some eggs for breakfast.

If you think you have enough spinach, think again Just keep adding it!

6. Snack on a quarter of a cup of pumpkin seeds and you will get about half the daily recommended amount of magnesium.

Like in spinach, magnesium helps in bone, protein and fatty acid formation, helps to relax muscles and maintain adequate calcium levels.

7. My favourite source of carbohydrate, sweet potatoes, contain iron, potassium, magnesium, vitamin C and vitamin D – all of which help to increase energy levels and stop your from feeling tired.

Sweet potatoes are hugely versatile and you can enjoy them mashed, grilled, steamed, roasted, in a salad, by themselves or in a curry.

8. Without water there would be no life. Sorry to sound so gloomy!

But water is undeniably the most essential substance on earth and is essential for human to function on a daily basis.

Water is needed to help carry nutrients and oxygen to cells, both of which if are in low supply can lead to fatigue and nausea.

On average its recommended adult women have about eight cups of water per day and men approximately ten cups per day.

One good way to ensure you are getting enough water into your diet is having a glass before every meal.

I could happily talk for days and days about why people should eat seasonally: sustainability, cost, health, environment, nutrient value, flavour, colour… the list goes on.

9. But when it comes to fighting fatigue, seasonal produce is at its maximum nutrient potential that it could possibly be.

‘By eating in season you are getting the biggest reward from the produce and should feel more alert and awake after eating seasonal produce,’ says Ms Holmes

This refers to the total amount of nutrients that a vegetable could ever have.

As the product is stored and transported – which happens when it is not in season – the nutrient potential rapidly decreases.

By eating in season you are getting the biggest reward from the produce and should feel more alert and awake after eating seasonal produce.

When it comes to fighting fatigue, seasonal produce is at its maximum nutrient potential that it could possibly be.

Gone are the days of limiting your intake to six eggs per week – I say eat eggs until the cows come home.

10. Eggs are the highest source of complete protein with eggs providing an impressive 30 per cent of your daily requirement.

They are great to help after exercise to ensure your muscles can recover properly and your body feels fresh for the day ahead.

My curried egg and walnut recipe combines the amazing protein benefits of eggs with the power of nuts. You could also add some extra spinach for some added energy.

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