To lead a quality life you need to be energetic and happy. There are magic foods that can help you when clubbed in a trio


Whether you are heading out for an exercise session or suffering from a mid-afternoon slump, there are times when we all need energy boost. Here are three instant pick-me-up foods.


If you’re feeling worn out, weak or unable to concentrate, you could be deficient in certain B vitamins. These vitamins not only help to keep the brain functioning properly, they also help the body to break down carbohydrates into glucose to fuel the body. For a good source of B vitamins, try incorporating oats into your diet; a morning bowl of porridge should do the trick.


Amongst the many reported health benefits of dark chocolate (including its ability to lower heart disease risk, prevent wrinkles and boost the mood), the popular treat is also a great pick-me-up snack, which is great news for chocoholics. Chocolate is high in energy-boosting chemicals including theobromine (a stimulant found in many popular energy drinks) and caffeine.


Beetroot not only provides a multitude of health benefits, the vibrant vegetable is also a great source of longlasting energy. First of all, beetroot has a high sugar content which helps to provide an instant energy boost. It is also high in many energy-boosting nutrients including magnesium, iron, vitamin C and nitrate.


We all go through periods of feeling anxious, irritable or depressed. The foods you eat can directly influence the way you feel, so check out these top three foods to cheer you up.


If you’re feeling anxious, stressed or depressed, a dose of Marmite, rich in B vitamins, could help to lift your mood. B vitamins are important for normal brain function and producing moodboosting serotonin, with vitamins B12 and B6 being particularly beneficial for regulating your mood.

Oily fish

Omega-3 fatty acids found in oily fish are well known for being good for the heart. However, they are equally beneficial for our brain health and mood. A recent study found that participants who had lower levels of omega-3 fatty acids in their blood were more likely to be moderately depressed and have a negative outlook.


Bananas are high in natural sugars, making them a great remedy for low energy levels which can leave you feeling down. On top of this they are a great source of tryptophan, an essential amino acid which boosts serotonin levels, helping to regulate your mood.


Whether it’s a one-off occurrence before a big event or a nightly struggle, most of us suffer from insomnia at one time or another. Fortunately, there are foods that can help you sleep a little easier.

Dairy products

If you’re struggling to get a good night’s sleep, foods containing tryptophan should be a first port of call. Tryptophan, an essential amino acid, helps to raise serotonin and melatonin levels in the body, both of which can help induce sleep. Bedtime-friendly sources include dairy products such as yoghurt and milk.

Oats Again 

While many of us associate oats with breakfast time, they are also the perfect evening snack. Oats are a good natural source of melatonin, which is often taken as a sleep aid due to its ability to help regulate the body’s internal clock. They are also another good source of tryptophan, especially when combined with milk.

Flax seeds

Flax seeds are great for increasing levels of sleepregulating substance serotonin in the body due to their high levels of both tryptophan and omega-3 fatty acids. Furthermore, the omega-3 fatty acids they contain have been proven to help reduce the anxiety, depression and stress which are leading causes of insomnia.

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