Be it an athlete competing for a race, parents looking after kids, grandparents wanting to lead an active lifestyle and keep up with their younger counterparts or someone in an excessively demanding job, everyone needs sustained levels of energy.

However, how many times did you feel like the more you do to boost energy, the more difficult it becomes to sustain it? This is because we often turn to the third cup of coffee or sugar-filled energy drinks when tiredness kicks in, which can give us the jitters and insomnia but fail to support our energy-yielding metabolism in the long term.

Are there any natural ways to boost energy?

It’s important to keep an eye on the type of carbohydrates you eat (i.e. simple versus complex carbs), protein, healthy fats, vitamins and minerals intake to support the health of your energy-yielding metabolism.

The energy metabolism is a dynamic physiological process – it prefers carbohydrates as its primary source of fuel, but it can also get energy from fats and protein. Apart from these macronutrients, our body needs various micronutrients such as Biotin, Copper, Iodine, Iron, Magnesium, Manganese, Niacin, Phosphorus, Riboflavin (Vitamin B2), Thiamine, Vitamin B12, Vitamin B6 and Vitamin C. 

So, it goes without saying that it’s not enough to eat calorie-dense meals or snacks to boost energy. If your meals lack micronutrients, you’re unlikely to stop feeling tired after eating them. As no single food is a panacea, to achieve good overall health and better energy levels you must aim to eat a variety of nutrient-dense foods including nuts and seeds, fruits, and vegetables every day.

Discover some of the most nutrient-dense natural energy boosters

In recent years, exotic products – commonly known as superfoods – that have been used for centuries in different parts of the world are getting popular in the western world. The European Food Safety Authority (EFSA) regulate the use of the term “superfoods” to ensure that only the most nutrient-dense, health-promoting foods are granted this title.

Some of the most common superfoods that are associated with better energy levels are Maca powder, Camu Camu and Greens such as Spirulina, Chlorella, Wheatgrass and Barley Grass. So let’s find out what are the health benefits of these superfoods and why they’re some fantastic sugar-free and caffeine-free energy boosters.

Maca powder: Maca, also known as Peruvian ginseng is a root growing in the central Andes at above 4000 metres. It’s a good source of adaptogens, meaning that it adapts to each individual’s needs and reduces fatigue as needed. It helps balance your hormones to help you cope up with physical and psychological stressors, and is a good source of Riboflavin (Vitamin B2) to boost energy production.

Camu Camu: Camu Camu (Myrciaria dubia), a superfood known for its high Vitamin C content, is a small plum-like reddish-purple fruit with a white centre. It grows in some of the most nutrient-rich soils in the Amazonian rainforest and is popular in Peru and Brazil, where natives use it as natural medicine. Containing high levels of Vitamin C naturally, Camu Camu is a nourishing and versatile ingredient you can add to foods and drinks to boost your daily energy levels.

Greens (Spirulina, Chlorella, Wheatgrass, Barley Grass)

Spirulina, microalgae containing up to 70% protein, is a great source of Thiamine, Riboflavin (Vitamin B2) and Manganese.

Chlorella, another popular green microalgae, is a good source of Chlorophyll, Vitamin B12, Iron and Riboflavin (Vitamin B2), which are known to help reduce fatigue and tiredness.

Wheatgrass and Barley Grass powders are some good sources of complex carbohydrates, protein and Iron, which will all support a healthy energy-yielding metabolism. These greens have a low glycaemic index, helping you avoid energy slumps and experience sustained energy throughout the day.

Mix and match a variety of energy-boosting superfoods, along with nutrient-dense plant-based foods (e.g. brown rice, beans and pulses, berries, vegetables, nuts and seeds) to help you maintain optimum energy levels every day.