However, there are a number of techniques and methods that are aimed towards helping people to regain and retain focus. As well as affect our ability to stay fully engaged and focused. Mobile phones, the internet, family & colleagues - just a few of the daily distractions that can impede our concentration. 'They have a high fibre content which slows down the release of glucose in the blood, leaving you energised for longer,' she explains.With the vast array of distractions in modern life, it can be difficult to stay focused. Registered nutritionist Rhiannon Lambert, who currently supports the launch of Nutri Within (opens in new tab) – a range of vitamins available at Lloyds Pharmacy – believes that the humble potato is often neglected in our diets, even thought it's a great source of energy. Or add half an avocado to a fruit or veg smoothie.

Slice them into salads or mashed as guacamole (opens in new tab). She adds that B6 is also needed for a sharp brain and a healthy immune system as it helps promote formation of white blood cells and haemoglobin, the oxygen-carrying component of red blood cells. Nutritionist Fiona Hunter (opens in new tab) tells us that vitamin B6 is one of the key energy-boosting B group of vitamins involved in more than 100 different enzyme reactions and – most importantly – the metabolism of protein, carbs and fats. Known as a superfood for good reason, avocados are one of the most nutritious and versatile foods we can eat.

'Don’t forget that iron also needs vitamin C to help its absorption, which means eating plenty of fresh fruits and vegetables in your meals, having a salad with your steak, or fruit juice to accompany your fortified breakfast cereal.' 2. 'Include more iron-rich foods in your diet, such as lean red meat, oily fish, eggs, green leafy veg, dried fruit, nuts and seeds,' says Helen. Moreover, teenage girls are even more at risk of a deficiency – 49% have really low intakes of iron,' she says. 'According to the latest National Diet and Nutrition Survey, (opens in new tab) 25% of women aged 19-64 years have really low intakes of iron. Dietician Helen, who's also a spokesperson for the British Dietetic Association, explains that iron is essential for preventing the energy-zapping condition anaemia (opens in new tab) yet many of us fail to meet our daily iron needs. If there's one nutrient that women tend to fall short of, it's iron. (Image credit: Aleksandr Vorobev/Getty) 1. Do you rely on refined sugary snacks for energy? Do you eat enough fibre-rich veg or complex carbs? Registered dietician Helen Bond suggest that to help maintain energy levels throughout the day try to make sure your diet contains the five food groups in the right amounts, as shown in the Government’s Eatwell Guide: fruit and veg starchy wholegrain carbohydrates beans, pulses, fish, eggs and meat and other protein sources dairy products and alternatives and oils and spreads.

Alternatively, you may be in need of foods with a low glycaemic index – such as oats, lentils and wholegrains – that offer a slow release of energy throughout the day so you can avoid the dreaded post-lunch sluggishness.Īs well as eating certain foods to boost energy, it could be time to give your diet a bit of an overhaul. There are ones that offer a quick boost, such as dark chocolate or bananas. What sort of foods and fluids should you consume to boost energy when you're feeling tired (opens in new tab)? Our round-up suggests a range of delicious options. See all weight loss and exercise features.Child development stages: Ages 0-16 years.See all conception & fertility features.Fines for taking children out of school.

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