7 nutrients you need for energy

I'm always looking to ways to boost my energy level. While no food can guarantee this, I've found seven that are critical to the supply of energy in the body and the peak functioning of your brain. If you're constantly tired or lacking in energy, check your diet for these seven.

1. Iron

Low stores of iron are often the reason why many women complain of being tired. Monthly blood loss coupled to an inadequate iron intake explain why women are more likely to experience iron-deficiency anaemia than men.

Haem iron from red meat, pork, chicken and fish is the best absorbed form of iron. Just a small amount (like a few beef strips in a vegetable stir-fry) will boost the iron from vegetables or grains.

Vegetarians can obtain iron with the help of vitamin C, which "enhances" iron uptake. Adding citrus juice or tomato or capsicum (all rich in vitamin C) to a meal increases the amount of non-haem iron you absorb from grains or lentils.
Aim for 18 milligrams daily (for adult women)

2, 3 and 4.  Three of the B vitamins

Most of the B group vitamins function to release energy in the body, but these three are critical for ensuring your vitality:

2. Thiamin (vitamin B1)

Thiamin is needed for the metabolism of carbohydrates and for energy production. A healthy digestive and nervous system also depends on adequate thiamin. Found in yeast spreads, wheatgerm, nuts, breakfast cereals, lean meats, peas and wholemeal breads.
Aim for 0.8 milligrams daily

3. Folate

Widely publicised for its role in preventing birth defects, folate is also central to the formation of blood cells (so with iron helps to prevent anaemia). Look for it in leafy green vegetables, avocado, fruits, cereals, legumes and grainy breads.
Aim for 400 micrograms daily, more if you're planning to get pregnant.

4. Vitamin B12

Vitamin B12 works with iron to prevent anaemia and keep your blood in top order. It's only found in animal-based foods like meat, seafood, eggs and milk. For strict vegans, B12-fortified soy milk or a supplement is suggested.
Aim for 2 micrograms daily.

5. Omega-3s

DHA, an omega-3 fatty acid, is the most abundant of the fats in our brain. Our brain, eyes and nerves depend on omega-3s. Omega-3s are found in fish, seafood, lean meats and omega-enriched foods as well as in a simpler form in canola, flaxseed and walnuts.
Aim for 250-500 milligrams of long-chain omega's (from fish) plus 1000 milligrams or 1 gram of the simpler plant-based form daily.

6. Protein

Protein from beef, lamb, chicken and fish can create a feeling of satiation (fullness immediately after a meal and over the next 4 hours). Protein appears to slow down the rate of gastric emptying.
Aim for 60-80 grams daily (allow just over 1 g per kg of body weight).

7. Water

Dehydration quickly diminishes the capacity of most of our organs, especially the brain, kidneys and skin. Read more here.
Aim for 8 glasses (2 litres) of fluid a day, more in hot humid weather.