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Energy-Producing Foods

Energy–increasing Foods: How to maintain high energy levels all day


This article offers advice on foods that provide energy and foods that sap energy


The first explanation focuses on our many different needs for energy


This short list identifies a few examples of circumstances in which we need more energy


  • Lethargy
  • Fatigue
  • Stamina
  • Exercise
  • Athletic Performance
  • Metabolism
  • Nervous exhaustion


As a general guide to improving our energy levels, the following suggestions are not specifically for the energy classifications above, however total energy will improve with the consumption of these foods listed below.


Energy Creating Cells

Energy creation within our cells is produced in a specific part of the cell known as the Mitochondria. Within the specialist mitochondria cells the action of energy creation takes place in a process known as the Krebs cycle. This cycle is the primary method that the body employs in releasing energy.  Energy is stored within the body as Adenosine Triphosphate (ATP)     


Adenosine Triphosphate (ATP)

ATP is manufactured within the body and considered as the “store” of available energy. ATP is a primary source of energy for muscles and 20% of the available energy created is essential to good brain function. The brain neurons require about 20% of available energy. Optimum ATP is required for proper heart function and blood circulation


Nutrient Supplements Known to help increase Energy




The vitamins, minerals and additional nutrients below are necessary co-factors for ATP energy creation and distribution throughout the cells. Some of the vitamins are more specific for brain function


  • Vitamin B1
  • Vitamin B2
  • Vitamin B3
  • Vitamin B5
  • Vitamin B6
  • Vitamin B12
  • Biotin  
  • Folic Acid
  • Vitamin K





  • Magnesium
  • Copper
  • GTF Chromium
  • Iodine
  • Manganese
  • Zinc


Additional Nutrients associated with Energy Production


Co-enzyme Q10, Resveratrol and Essential Fatty Acids



Specific Beneficial Energy Creating Foods and Food Groups

The “energy” available from fruits and vegetables may be considerably compromised with the consumption of commercially grown produce and organic foods will inevitably provide greater energy levels


Bee substances

  • Royal Jelly
  • Honey – set honey and organic only


Dairy Foods

  • Butter – Organic only
  • Cottage Cheese
  • Cheddar Cheese
  • Cream Cheese – moderation only
  • Yogurt – organic only


Dietary Oils

  • Cod Liver Oil
  • Halibut Liver Oil         



  • Eggs organic only


Fish and Seafood

  • Cod
  • Haddock
  • Halibut
  • Herring
  • Lobster
  • Oyster
  • Prawns
  • Salmon
  • Sardines
  • Scallops
  • Shrimp
  • Trout



  • Apple
  • Apricots - dried
  • Avocado
  • Banana – Ripe only
  • Cranberry
  • Dates
  • Elderberry
  • Figs – dried
  • Grapefruit – in temperate climates only a maximum of 1- 2 portions a week
  • Grapes
  • Loganberry
  • Olives
  • Papaya
  • Pears
  • Pineapple
  • Prunes - Dried
  • Raisins
  • Ripe Bananas
  • Watermelon



  • Caterpillar Fungus
  • Reishi Mushrooms



  • Barley Grass



  • Barley
  • Buckwheat
  • Millet
  • Oats
  • Oatmeal
  • Rice - Brown
  • Rye
  • Wheat Germ
  • Whole Wheat



  • Capsicum – in moderation
  • Chives
  • Cocoa - unsweetened
  • Ginger
  • Parsley - Fresh
  • Saffron
  • Sarsaparilla
  • Siberian Ginseng
  • Tea (black) – organic leaves
  • Tea (green) – organic leaves



  • Butter Beans
  • Chick beans
  • Lentils
  • Soya Beans
  • Velvet Beans
  • Split Peas       


Meats and Poultry

  • Beef
  • Beef Liver
  • Clams
  • Chicken – organic only
  • Chicken Liver – Organic only
  • Lamb Chops
  • Lamb Liver
  • Lamb Kidney
  • Turkey – organic only



  • Almonds
  • Cashew Nuts
  • Coconut         
  • Macadamia Nuts       
  • Pine Nuts
  • Hazelnuts
  • Pecan nuts
  • Walnuts



  • Chia Seed Oil 
  • Coconut Oil
  • Flax seed Oil
  • Fish oils – of high quality
  • Hemp seed Oil
  • Olive Oil
  • Safflower Oil
  • Sesame Seed Oil
  • Soybean Oil   
  • Sunflower
  • Walnut Oil
  • Wheat Germ Oil


Processed Foods and Beverages  

  • Molasses - Organic un-sulphured only          
  • Red wine – organic only


Sea vegetables

  • Kelp – organic only
  • Kombu
  • Nori



  • Cumin Seeds 
  • Fenugreek Seeds
  • Flax seeds – soaked overnight
  • Pumpkin Seeds – soaked overnight  
  • Sesame Seeds
  • Sunflower Seeds



  • Asparagus      
  • Beetroot – Juice and grated
  • Broccoli
  • Cabbage –green, red and white
  • Carrot
  • Cauliflower
  • Celery – with leaves
  • Garlic – fresh and cooked garlic moderate amounts
  • Green Beans
  • Kale
  • Leeks
  • Lettuce           
  • Onion – red and White
  • Parsnip
  • Potato – organic only
  • Pumpkin
  • Radish
  • Sauerkraut
  • Spinach
  • Spring onions
  • Sweet corn
  • Tomato
  • Turnip
  • Watercress



These Foods, Beverages and other Substances can inhibit the Body's Production of Energy



  • An above average consumption of Alcohol


Refined Foods

  • Simple sugars (refined carbohydrates) are extensively found most Prepared Foods of almost all Foods, beverages and Herbal preparations


Simple Sugars and Refined Carbohydrate Substances include

  • Sucrose
  • Glucose
  • Fructose
  • Corn Syrup


Significant Simple Sugar Food and Beverage Sources include


  • Breakfast cereals
  • Confectionary
  • Dairy Products
  • Fruit Drinks
  • Prepared Foods – often from Supermarkets
  • Soft Drinks


The categories above account for about 85% of the simple sugars. Simple sugars (refined carbohydrates) have been shown to interfere with these important energy creating beneficial nutrients


Beneficial Energy Creating Vitamins

  • Many vitamin B nutrients
  • Vitamin C


Beneficial Energy Creating Minerals

  • Magnesium
  • Potassium


Beneficial Energy Creating Fats

  • Linoleic Acid


Simple sugars (refined carbohydrates) are directly associated with these undesirable Health Conditions


  • Premature Aging of cells
  • Adversely affecting the elasticity of Skin due to the simple sugars damaging collagen
  • The cardiovascular system can be compromised from simple sugar consumption due to a process known as Cross-Linking which produces toxic effects


The Toxic Effects of Cross Linking that relates to consumption of Simple Sugars

  • A reduction of both Physical and Emotional Energy
  • Premature Aging
  • Deteriation of Eyes and Vision
  • Reduced Immune System responses
  • A reduction of Nervous System responses
  • Premature aging of Skin appearance
  • Simple sugars can create an increase in Harmful Free Radicals



A brief word about breathing:

Before the main text listing the beneficial Foods and Beverages we need to remind ourselves of the great importance of good breathing – a subject in itself. Suffice it to say that most of us do not breathe well. We tend to shallow-breathe which means we do not take in as much oxygen as would be considered “optimum”. We also do not generally breath out fully which we really need to do to help facilitate the removal of toxins in our lungs.


The suggestion is to spend some time a few times a day to practice slow breathing in and slow expiration of used breath from the lungs. The reason to highlight the importance of good breathing exercises is that oxygen is a catalyst for the conversion of beneficial substances necessary for the energy creating Krebs cycle.




References available


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NOTE: The information in this document is not intended to replace orthodox medical treatment. The information offered in this document is offered as additional complimentary information.