How do foods actually increase our energy and what is the basic metabolic pathway to energy?
Plant Respiration for Energy?
Plants take in carbon dioxide, water and sunlight, and they excrete oxygen and heat energy. They convert glucose into energy and their energy systems are very similar to mammals.
In other words, glucose is the main source of energy from plants. Animals eat plants which provide them with glucose and amino acids, which we further consume and that provide us with glucose and amino acids.
Macronutrients
There are three macronutrients, and they contain different amounts of energy.
The calorie content of macronutrients- carbohydrates, proteins and fats varies and each provide a different amount of energy per gram.
Carbohydrates as a Superfood for Energy
Carbohydrates are a primary source of energy for the body, and they play a crucial role in various physiological functions.
Energy Production:
Cells, particularly in muscles and organs, use glucose as a primary fuel for energy production.
Energy Synthesis:
Glucose undergoes a series of metabolic processes within cells, leading to a production of ATP which is a molecule that stores and transfers energy for various cellular functions.
Brain Function:
The brain relies heavily on glucose as an energy source.
Glycogen Storage:
Excess glucose is stored in the liver and muscles.
Blood Sugar Regulation:
Carbohydrates play a role in maintaining blood sugar (Glucose) levels.
Fuel for Physical Activity:
During physical activity, especially high intensity exercises, the body relies on stored glycogen.
Protein Sparing:
When an adequate amount of carbohydrates is available, the body can spare proteins from being used for energy. This is important for preserving muscle mass and supporting other protein related functions.
Fats as a Superfood for Energy
The body uses fat for energy through a process called lipolysis and subsequent beta-oxidisation.
Lipolysis:
Lipolysis is the breakdown of triglycerides, the storage form of fat, into fatty acids and glycerol.
Release of Fatty Acids:
Fatty acids are the primary fuel for many tissues, including the muscles.
Cellular Uptake:
Fatty acids are taken up by cells, especially muscle cells, where they can be used for energy production.
Its important to note that while fat is a valuable energy source, the body also relies on carbohydrates for energy, especially during high intensity activities. The interplay between the use of fats and carbohydrates or energy is dynamic and depends on factors such as the type of physical activity, dote and individual metabolic adaptions.
Protein as a Superfood for Energy
Protein is an essential macronutrient that plays a vital role in numerous physiological functions throughout the body.
Building and Repairing Tissues:
Protein is the primary building block of tissues, including muscles, bones, skin and organs.
Enzyme Production:
Many enzymes, which are proteins, serve as catalysts for biochemical reactions in the body.
Hormone Synthesis:
Certain hormones, such as insulin and growth hormones, are proteins.
Structural Components of Cells:
Proteins contribute to the integrity and function of cells.
Gene Expression:
Proteins play a role in regulating the expression of genes, influencing the synthesis of specific proteins in the body.
Fibre as a Superfood for Energy
Dietary fibre, although indigestible by the human digestive enzymes, plays a crucial role in maintaining digestive health and supporting overall wellbeing.
Digestive Health:
Fibre adds bulk to the stool, softening it and aiding in regular bowel movements.
Prebiotic Effect:
Certain types of fibres, known as prebiotics, serve as a food source for beneficial gut bacteria.
Blood Sugar Regulation:
Soluble fibre, found in foods like oats, beans, and fruits, can help regulate blood sugar levels by slowing the absorption of glucose.
Weight Management:
High fibre foods often require more chewing and take longer to eat, contributing to a sense of fullness and satiety.
Heart Health:
The consumption of dietary fibre has been linked to a reduced risk of cardiovascular disease. Apart from its potential cholesterol lowering effects, fibre may also help lower blood pressure and reduce inflammation.
Healthy Microbiome:
Dietary fibre promotes the growth and activity of beneficial bacteria in the gut, contributing to a diverse and healthy gut microbiome.
Where is This Energy Made?
Mitochondria are double-membraned organelles known as the ‘powerhouse of the cell’. Their primary role is to generate energy in the form of adenosine triphosphate (ATP) through cellular respiration.
Mitochondria are unique as they contain their own genetic material and cam replicate independently. Beyond energy production, they play essential roles in cellular processes, signalling, and apoptosis (programmed cell death), making them critical for the functioning and survival of eukaryotic cells.
What is the Preferred Source of Energy?
Your mitochondria need healthy fats to create energy efficiently. They can use fatty acids and carbohydrates, but foods that contain Omega-3’s like fish, olive oil and more are all excellent choices for supporting the health and function of your cells.
- Green tea
- Foods rich in ALA: beetroots, broccoli, Brussels sprouts, carrots, organ meat and tomatoes.
- Foods rich in B vitamins, especially meats, nuts, organ meats and seeds.
- Foods rich in carnitine: asparagus, beef and chicken
Ketones
The brain typically relies on glucose as its primary source of energy. However, in the absence of sufficient glucose, such as during periods of fasting, low carbohydrate diets or prolonged exercise, the liver produces ketones for energy.
While the brain can adapt to using ketones for energy, its essential to note that the metabolic shift occurs under specific conditions. There is debate over whether ketones are the brains preferred fuel under normal circumstances, and the long-term reliance on ketones without sufficient glucose can have varying effects on cognitive function.
Energy Metabolism Micronutrients
Coenzyme Q10, B complex vitamins, especially thiamine (B1), riboflavin (B2), magnesium, astaxanthin, alpha-lipoic acid, Acetyl-L-carnitine, creatine, D-ribose, taurine and turmeric among others.
- Exercise
- A Phytonutrient-rich Diet
- Cold Exposure (such as cold showers), heat exposure (through sauna use), hypoxia, red and near infrared light exposure, UV light exposure, and certain xenobiotics (such as caffeine and other drugs) work by producing temporary stress that stimulates mitochondrial adaptations, which improves resilience and dramatically increases energy levels.
- Avoiding Environmental Toxins
- Getting Adequate Sleep
- Minimising Psychological Stress
Trending Superfoods in 2024
Fermented Foods
Fermented foods offer various health benefits. They can increase the bioavailability of nutrients, boost the immune system, and support overall digestive well-being.
Additionally, they may alleviate certain digestive issues and contribute to mental health by influencing the gut brain axis.
As awareness of the link between gut health and overall well-being grows, incorporating fermented foods into a balanced diet has become a popular and flavourful way to promote health and vitality.
Goji Berries
Goji berries are a type of medicinal plant packed with all eight essential amino acids, antioxidants and they may boost immune system and energy levels.
Goji berries are a good source of vitamins and minerals, including:
- Vitamin C
- Fibre
- Iron
- Vitamin A
- Zinc
- Antioxidants
One study compared the results of participants who consumed goji berry juice daily for 14 days to those who didn’t. People who drank goji berry juice reported an increase in energy, athletic performance, quality of sleep, ability to focus and calmness.
Aquatic Greens
Algae are aquatic organisms (they’re not technically plants!) including seaweeds, that can be founding all types of bodies of water, fresh and salty.
Chlorella, a nutrient rich green algae, is believed to contribute to increased energy levels. Packed with essential nutrients like vitamins, minerals and amino acids, chlorella may support overall health and vitality. Its chlorophyll content is thought to enhance oxygen transport and utilisation, potentially boosting energy.
Spirulina is very rich in B vitamins, especially B12, and has a slightly higher protein content than chlorella does, which makes it a popular choice among plant-based eaters. Both protein and B vitamins can be trickier to get enough of without consuming animal proteins (think dairy, poultry, eggs) but spirulina is one of the few plant-based exceptions offering these important nutrients.
Ancient Grains
Ancient grains tend to be less processed than modern grains, like corn and wheat. Because of this, ancient grains have more vitamin, mineral and fibre content.
- Amaranth
Amaranth is a nutritious, gluten free grain that has been cultivated for more than 8,000 years. One cup of amaranth contains:
- Calories: 251
- Carbs: 46 grams
- Protein: 9 grams
- Fat: 4 grams
- Fibre: 5 grams – 20% of the Daily Value (DV)
- Manganese: 91% of the DV
- Magnesium: 38% of the DV
- Iron: 29% of the DV
Functional Mushrooms
Shiitake Mushrooms
It was believed that they helped boost Qi or life energy. People choose Shiitake as a supplement because these mushrooms also contain amino acids, B vitamins, Vitamin D, and a range of trace elements including iron, manganese, phosphorus, selenium, potassium, copper and zinc.
Cordyceps
Cordyceps is the fungus for you. This mushroom is known for being very stimulating – for both energy and libido. Cordyceps can help the body utilise oxygen more efficiently and enhance blood flow. This can be especially helpful for athletes or those who regularly work out.
Certain adaptogens may cause side effects and interact with commonly prescribed medications. Some are not appropriate for certain populations. Always check with your healthcare provider before taking adaptogenic mushrooms or herbs.
Which other foods could be hailed as superfoods for energy in recent times, are they actually ‘super’, and how can we affordably include them in our daily routine?
All REAL Foods are Superfoods
- Vitamins C, D, E, B1, B2
- Magnesium, calcium, phosphate
- Membrane phospholipids, unsaturated fatty acids
- Creatine, pyruvate
- Iron
Dark Leafy Greens
Protein, fats and healthy carbs give us energy, but leafy greens and green veggies are filled with nutrients that power our health.
Dark leafy greens, for example, are rich in vitamins A, C, E, and K as well as the B-vitamins which are essential for converting food into useable energy.
They also contain fibre, iron, magnesium, potassium and calcium, in addition to other beneficial antioxidants, which mean these greens are true superfoods that can help you unlock energy.
- Iron
- Magnesium
- Potassium
- Calcium
- Antioxidants
Iron
Iron isa crucial mineral for the production of energy in the body It plays a central role in the formation of haemoglobin, the protein in red blood cells responsible for transporting oxygen to tissues.
Magnesium
Magnesium is essential for energy production in the body. Magnesium helps regulate the release and utilisation of energy, contributing to overall cellular energy production and maintaining optimal physiological function.
Antioxidants
Antioxidants play a vital role in energy metabolism by protecting cells from oxidative stress. They neutralise free radicals generated during energy production, supporting efficient cellular function.
Nuts and Seeds
Nuts and seeds are excellent sources of energy due to their nutrient rich profile.
They contain healthy fats, including monounsaturated and polyunsaturated fats, providing a sustained energy source.
Additionally, they are rich in protein, fibre, vitamins and minerals, supporting overall health and aiding in the regulation of blood sugar levels.
The combination of macronutrients and micronutrients in nuts and seeds promotes satiety, helping sustain energy levels throughout the day.
Monounsaturated Fats
Monounsaturated fats are found in high concentrations in:
- Olive, peanut and canola oils
- Avocados
- Nuts such as, almonds, hazelnuts and pecans
- Seeds such as, pumpkin and sesame seeds
Polyunsaturated Fats
Omega-3 fats are an important type of polyunsaturated fat. The body can’t make these, so they must come from food. AN excellent way to get omega-3 fats is by eating fisj 2-3 times a week.
Selenium
Selenium is an essential trace element with antioxidant properties. Selenium is obtained through dietary resources, such as, nuts, seeds, fish, and whole grains, and plays a key role in the various physiological processes within the body.
Fatty Fish
Fish, in general, is an excellent and light source of protein and B vitamins that may give the body sustained energy throughout the day.
Fatty cold-water fish such as salmon, sardines and tuna tend to be higher in omega-3 ‘polyunsaturated’ fatty acids.
As a study in the journal ‘Nutrients’ notes that omega-3 fatty acids may improve brain function and reduce inflammation in the body, which may be a cause of fatigue in some people.
Red Meat
Red meat, such as beef, is a valuable source of energy due to its rich nutritional profile. It contains high-quality protein, essential for muscle maintenance and repair, promoting sustained energy levels.
Additionally red meat is an excellent source of haeme iron, crucial for transporting oxygen in the blood ad preventing fatigue.
Red meat also provides B-vitamins, particularly B12 and B6, which play vital roles in energy metabolism and neurotransmitter synthesis.
While red meat can be part of a healthy diet, moderation is key and choosing lean cuts helps maintain a balance between energy needs and overall well-being.
Zinc
Red meat is a significant source of zinc, an essential mineral important for immune function, wound healing and DNA synthesis.
Creatine
Red Meat is a natural source of creatine, a compound important for energy production, particularly during short bursts of high intensity physical activity.
Phosphorus
Red meat is rich in phosphorus, supporting bone health, energy metabolism and the regulation of pH levels in the body.
Eggs
Eggs are a nutrient dense food that provides a range of essential nutrients that contribute to energy production. The main nutrients in eggs for energy include:
- Protein
- B vitamins
- Iron
- Phosphorus
- Choline
- Vitamin D
- Selenium
- Omega-3 fatty acids
The way eggs are prepared can impact their nutritional content. Boiling, poaching or cooking eggs without excessive added fats can help maintain their nutrient profile.
Incorporating eggs into a balanced diet with a variety of other nutrient dense foods supports overall energy needs.
Vitamin D
Vitamin D plays a role in energy levels by supporting muscle function and reducing fatigue. It helps regulate calcium absorption, crucial for muscle contraction. Additionally, vitamin D receptors are present in areas of the brain associated with fatigue and mood, contributing to overall energy and well-being.
Choline
Choline is a precursor to acetylcholine, a neurotransmitter involved in energy regulation and cognitive function. It aids in the synthesis of cell membranes and supports efficient metabolism, contributing to sustained energy levels. Choline is essential for brain health and overall vitality.
Yoghurt
Yoghurt is a nutrient rich food that provides several key nutrients contributing to energy production. The main nutrients in yoghurt include:
- Protein
- Carbohydrates
- B vitamins
- Calcium
- Phosphorus
- Magnesium
- Potassium
- Probiotics
Incorporating yoghurt into a balanced diet provides a mix of macronutrients and micronutrients that support various physiological processes, including energy metabolism and overall vitality. Choosing yoghurt with minimal added sugars and a variety of probiotic strains enhances its nutritional benefits.
Probiotics
Probiotics, beneficial bacteria that support gut health, may indirectly influence energy levels by contributing to overall well-being and nutritional absorption.
Potassium
Potassium is an essential mineral that plays a crucial role in maintaining proper bodily functions, including energy metabolism.
Calcium
Calcium is an essential mineral that plays several important roles in the body, including contributing to energy metabolism.
Lentils
Lentils are an excellent source of nutrients that contribute to sustained energy levels. Their high fibre content helps regulate blood sugar, preventing energy spikes and crashes.
Additionally, lentils are rich in complex carbohydrates providing a steady release of glucose for prolonged energy.
The presence of iron in lentils supports oxygen transport, preventing fatigue and promoting energy metabolism. Lentils also contain protein which, when combined with carbohydrates, enhances their energy sustaining properties.
Lentils also offer a spectrum of B-vitamins, including folate, B6, and niacin, involved in energy production and the synthesis of neurotransmitters
Complex Carbs
Complex carbohydrates are made up of sugar molecules that are strung together in long, complex chains. Complex carbohydrates are found in foods such as peas, beans, whole grains and vegetables.
B6
B6 or pyridoxine helps with muscle repair, combating anaemia, brain function and much more. More importantly, B6 converts proteins, fats and carbohydrates to glucose.
Niacin
Niacin is a B vitamin that’s made and used by your body to turn food into energy. It helps keep your nervous system, digestive system and skin healthy.
Dark Chocolate
Dark chocolate, when consumed in moderation, can contribute to sustained energy levels and overall well-being.
Rich in antioxidants, dark chocolate helps combat oxidative stress, supporting cellular health and vitality. It contains natural stimulants like theobromine and a small amount of caffeine, providing a mild energy boost and enhancing alertness.
The presence of magnesium aids in energy metabolism, muscle function and stress reduction. Dark chocolate’s flavonoids may improve blood flow, enhancing oxygen delivery to ells and promoting endurance.
Caffeine
Caffeine is well absorbed by the body and the short-term effects are usually experienced between 5 and 30 minutes after consumption. These effects can include increased breathing and heart rate and increased mental alertness and physical energy.
Theobromine
Theobromine is the principal alkaloid of the cacao bean. It is extracted from the bean husks and used in the synthesis of caffeine.
Antioxidants
Several antioxidants such as astaxanthin, catechin, quercetin, glutathione and anthocyanin can improve the energy metabolism and could further prove beneficial in aerobic performance during acute chronic exercise.
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