Day 23 focus on eating foods rich in zinc

Nuts and seeds may be small, but they’re nutritional powerhouses – rich in healthy fats, plant protein, fibre, vitamins and minerals. Together, these nutrients provide slow-release energy, stabilise b

The B vitamins are like spark plugs for your energy systems. They help your body convert carbohydrates, fats, and proteins from food into ATP – the energy your cells use. Without enough B vitamins, th

Leafy greens are one of the most concentrated sources of vitamins, minerals and phytonutrients you can eat – and they’re a must for steady, sustainable energy. Spinach, kale, rocket, chard, watercress

Iron is essential for getting oxygen from your lungs to every cell in your body – and without enough, energy production grinds to a halt. It’s a key component of haemoglobin in red blood cells and myo

Vitamin C is best known for supporting the immune system, but it’s also a quiet powerhouse for energy production. It plays a direct role in the synthesis of carnitine – a compound that shuttles fatty

Legumes – including lentils, chickpeas, black beans, kidney beans, and peas – are some of the most underrated energy foods. Packed with complex carbohydrates, plant-based protein, and fibre, they prov