In this day and age of hyperactivity, it can often be hard to maintain a consistent level of energy throughout the day which has lead to a reliance on stimulating products like energy drinks and coffee.
However, a little adaptation to our diets can reap massive benefits and provide us with a healthier, longer lasting alternative to modern stimulants.
Here's five foods with energising properties:
To begin; a Scottish truism - porridge is one of the best ways to start the day. Often written about as a superfood with its near mythical ability to keep you full well into the afternoon, porridge can also provide you the energy to get you through the day.
In 1901 distinguished physician Sir James Crichton-Browne wrote: “There is one kind of food,that is helpful to the brain and to the whole body, throughout childhood and adolescence, and that is oatmeal. Oats are the most nutritious of cereals, being richer than any other in fats, organic phosphorus and lecithins. . . . At one time it was the mainstay of the Scottish peasants’ diet and produced a big-boned, well-developed and mentally energetic race."
Oats are packed with vitamin B, folic acid, protein (6 grams per cup), manganese, and magnesium, as well as other minerals. Best of all you can add fruit like bananas and berries which can help with a natural sugar boost. Oats also tend to take longer to processed within your body, providing a slower release of energy.
So perhaps there's a lesson to be learned from our ancestors and that is that porridge is good for you.
“Look at the Scotch, with their oatmeal porridge, as robust a set of men as ever lived."
Nuts such as almonds, walnuts and cashews are high in fibre, offer a considerable burst of protein and minerals, and are full of oxidants and healthy fats.
As such they are the perfect grazing snack to provide a steady stream of energy boosts throughout the day. Best of all they contain magnesium which helps to convert sugar into energy
They are also versatile and can be added to yoghurt or combined with dried fruit for a delicious snack.
Eggs are one of the most nutrient rich foods you can eat, perfect for starting off the day. Packed with protein and energy-boosting B-vitamins, eggs also contain contain energy-enhancing minerals like zinc and phosphorous.
A single egg can contain around 110 mg of Choline - a very important nutrient which helps to boost brain activity.
An excellent source of omega 3, which offers a whole range of benefits including helping to reduce risk of heart disease and some cancers, as well as boosting brain activity.
Salmon is also a lean meat so is rich in protein and enery boosting B-vitamins, it's also a great source of vitamin D, something that Scotland seems to be lacking in this summer.
5. Fresh Fruit
Not only providing a hit of 'ready-to-use' sugars, fruit is packed with vitamins, minerals and antioxidants. Perhaps most importantly they are also packed with fibre which helps slow down the absorption of sugars to give you a longer lasting hit of energy.
Different fruits provide different but pineapple in particular is high in both the amino tryptophan and manganese, which helps with energy production.
And finally as a bonus here's one more:
Perhaps the most overlooked item on this list, and the most abundant, Scottish water is some of the best in the world, is free and is perfect to help keep you going throughout the day. A recent study found that as many as 75 per cent of Americans are chronically dehydrated and dehydration drastically affects your ability to perform by limiting your physical and mental capacity.
Every system in your body depends on water, it is vital for flushing out toxins, carrying nutrients and cooling you down.
You'll be amazed by the results after only a few days of drinking water regularly, you should aim for around 2-3 litres a day.