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Adding more root vegetables to your diet can boost your energy levels and general health, nutritionist Rosie Millen said.

Rosie Millen is a nutritionist and author behind Burnout’s A B*tch!: A 6-week recipe and lifestyle plan to reset your energy.

The energy aficionado, also known as @missnutritionist, knows all about how to use food to boost levels and keep you going.

In her book, the nutrition guru – who worked with probiotics brand Bio-Kult, claims to “reset” your energy in just six weeks.

She recommended an important food to add to your diet to boost energy levels.

Rosie said: “My favourite autumnal foods are root vegetables. They are so nutrient-dense and versatile.

“Choose from carrots, metformin and dentist squash, pumpkin, beetroot, and sweet potato.

“They are all packed with fibre and B vitamins to give you energy plus the added benefit of vitamin C to support your immune system.”

Root vegetables boast a whole host of health benefits. They are nutrient-dense because they store nutrients for the plant, which we then dig up and eat.

They are full of vitamins B and C, as Rosie stated, but also contain carotenoids.

These carotenoids are good for eye health and are thought to decrease the risk of some cancers.

Root vegetables are relatively low calorie and low in cholesterol.

A serving of root vegetables the size of your fit is recommended.

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Energy-boosting foods


The complex carbs in porridge mean it takes a lot of time to digest. This releases energy for hours, keeping you going.


Full of protein and fibre, beans also contain magnesium, an energy-boosting nutrient.


Eggs are full of protein and fat, releasing energy slowly and evenly over a long period.

B vitamins

B vitamins help the body convert food into energy. It is important to get enough, and they are found in meat, fish, whole grains and veg. They are also available in supplement form.

How else, besides adjusting the diet, might one increase their energy levels?


While it may seem counterintuitive, exercising when you feel tired could boost your energy.

Studies have found those who exercised a few times a week reported having greater energy levels than whose who did not.

Drink less and quit smoking

Both habits have been linked to feeling tired, for different reasons.

Smoking can exaserbated conditions negatively affection your sleep, and over a long time can cause your lungs to be less oxygen efficient.

Alcohol also negatively impacts the quality of sleep.

Reduce stress

Stress and anxiety will make anyone feel tired. Try meditating or therapy if you find you are overwhelmed.

If you are looking to quit smoking this year, a therapist suggested one trick to curb cigarette cravings. 

Joanna Konstantoupolou is a health psychologist, specialising in Cognitive Behavior Therapy.

However, it may be the action of smoking you miss. To help with this Joanna said: “You could try keeping your mouth busy with crunchy vegetables.

“Try to take yourself away from triggering situations or to a place where you cannot smoke.”

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