Energy: something we all need, yet something that can sometimes elude us! And the amount you wake up with can make or break your day.
So what can we do to address this? As well as getting enough sleep, our diet plays a huge role in how much energy we have. Our bodies need energy for all physical and cognitive functions, even when we’re sleeping.
Energy is measured in calories, which have often got a bad rep; but they’re actually a good thing and something our bodies need and use all day, every day, to keep us going.
However, where we get these calories from is important, because they also need to provide us with all the nutrients we need to function properly. A good rule to follow is to eat from all of the food groups in roughly the right quantities – check out our tips on how to balance your plate for tips.
That said, there are a handful of nutrients our bodies need for “energy-yielding metabolism”, the term used to describe the processes that occur to convert the energy in the foods and drinks we consume into a form our bodies can use.
You can find out all about them below, so try our recommended recipes to up your intake – or check out episode 5 of Channel 4’s Jamie: Eat Yourself Healthy for even more tips.
PROTEIN
Protein is super important for the growth and repair of muscles and tissue, as well as for overall health. And in the programme, Jamie looks at the latest science about how it could help our energy levels. Consuming carbohydrates with protein helps slow the breakdown of carbohydrates and the subsequent release of sugar into the bloodstream. Although we generally eat enough protein here in the UK, we would benefit from varying where we get our protein from, including more plant-based proteins. High-protein foods include beans, pulses, eggs, fish, poultry and meat; as well as high-protein dairy products like cottage cheese. Nuts and seeds also provide a source of protein.
RECIPES HIGH IN PROTEIN: Sweet potato & black bean tacos; High protein one-cup pancakes; Sunshine egg salad; Chicken & berry grain bowl
B VITAMINS
These are a group of 8 vitamins that are particularly important for metabolism and energy production, as well as other functions in the body. They are water-soluble, which means they can’t be stored in the body for too long, and so we must consume them every day. Good sources of B vitamins include dairy products (milk, yoghurt and cheese) and fortified dairy-alternative milks, wholegrain carbohydrates, oats, eggs, chicken, fish and meat. Nuts and some vegetables like mushrooms and dark green leafy vegetables are also good sources, along with fortified breakfast cereals.
RECIPES HIGH IN B VITAMINS: Aubergine shakshuka bowl; Crispy trout, oats & thyme; Garlic mushroom coddled eggs; Prosciutto baked fish & garlicky beans
IRON
Iron is a mineral we need for metabolic function, although most of it is used as haemoglobin for our red blood cells. The mineral exists in two forms in our diets: haem iron from red meat, and non-haem iron, from plant-based foods. The latter is less bioavailable, meaning we don’t absorb as much, but you can increase absorption by eating it alongside foods high in vitamin C – try adding a squeeze of lemon juice over your salad, or ensuring your meal includes veg such as tomatoes or peppers. You can find iron in red meat, wholemeal and fortified wheat flour, eggs, dark green leafy vegetables, beans and pulses (like soy beans, red lentils, kidney beans), oats, fortified breakfast cereals, dried fruit, nuts and seeds.
RECIPES HIGH IN IRON: Leftover green veg pilaf; Green veggie fritters; Super-green risotto soup; Super spinach pancakes; Tasty warm lentil salad; A better Bolognese
CALCIUM & PHOSPHORUS
Calcium and phosphorus are both minerals that are key components in bones and teeth, however they are also required for metabolism. Milk is the biggest contributor to calcium intakes in the UK, along with other dairy products and fortified dairy-alternative milks; but can also be found in nuts, seeds, fortified wheat flour and dark green leafy vegetables. Phosphorus can also be found in milk and dairy products, as well as chicken, eggs, meat, nuts, seeds and beans.
RECIPES HIGH IN CALCIUM & PHOSPHORUS: The ultimate chicken in milk; Quick poached eggs with fajita-spiced yoghurt; Black bean & tomato salad; Jools’ on-the-go breakfast
MAGNESIUM
Magnesium is a mineral that can be found in our bones, but it’s also needed for metabolic function. Food sources include vegetables, wholegrains, nuts, cheese and some beans.
RECIPES HIGH IN MAGNESIUM: Cannellini bean & pasta soup; Bircher muesli; Cauliflower cheese pasta; Aubergine penne arrabbiata
VITAMIN C
Vitamin C, found in abundance in different fruits and vegetables, is another vitamin required for metabolic function. Vitamin C also has lots of other roles in the body, including immune function and the maintenance of our bones, teeth, gums and skin.
RECIPES HIGH IN VITAMIN C: Beetroot, broccoli & mackerel salad; Broccoli soup & cheesy soldiers; Citrus salad with pistachio salsa
MANGANESE & COPPER
Manganese is also a mineral we require for metabolic function, as well as for protecting our cells and maintaining healthy bones. Good sources include bread, wholegrains, nuts and green vegetables like peas and broccoli. And finally, copper, another mineral that can be found in nuts and shellfish such as crab and prawns.
RECIPES HIGH IN MANGANESE: Homemade houmous & green flatbreads; Superfood salad; Air-fryer sesame prawn toasts; Perfect prawn cocktail; Crab tostadas
STARCHY CARBOHYDRATES
Remember that starchy carbohydrates are our body’s main source of energy, and not to be avoided! Wholegrain carbohydrates will not only give you more fibre, giving you more sustained energy, but also provide a source of some of the essential micronutrients listed above that we require for metabolic function. Keeping hydrated and drinking plenty of water, as well as getting enough sleep are also important factors for energy levels.
RECIPES HIGH IN STARCHY CARBOHYDRATES: Simple soda bread; Veggie wrap; Sweet potato rosti; Potato, pepper & broccoli frittata; Chocolate porridge
