In his new book, The Food Doctor Ian Marber superfoods explores not only individual, but super-food. He believes that we can maximize the value of nutrients in foods by understanding how they work together. Here he explains how, by improving diet, we can increase our energy level - something we can all feel the need of a boost at the beginning of a new year.

In a pressurized environment today, feeling unusually tired is a part of life for many people. But I am convinced that improving the diet can make a big difference.

We eat a variety of reasons, ranging from hunger to social conditioning. Famine is a simple signal that we need fuel to produce energy. This is why everyone eats really done to create energy and help in the repair and regeneration of the body.

All nutrients are needed to make energy, but the process of doing this kind of energy that we think we need things like moving and the conduct takes place in cells, and in the process, some nutrients have a more central role than others.

There is little, if any, minerals, vitamins, amino acids and essential fats, which are used to create energy. What we eat and drink are broken down by the digestive system, nutrients and glucose is released and is filtered through the membranes before the cells in the blood in different forms.

It is not only glucose is necessary, but also substances such as amino acids and fats. Glucose comes mainly from carbohydrates, while the amino acids present in proteins, fats and finally used, too.

All the food in the digestive tract is divided, and the final product is divided into shares of supply in the "power" or the Krebs cycle, a series of chemical reactions, in which cells of the body to metabolize glucose into energy.

It is a complex and complicated process in which oxidized pyruvic acid, glucose, amino acids and the end product of fat and becomes adenosine 5 - also known as triphosphate or ATP.

This is the form of energy that powers most of bodily functions. Some foods are especially effective as a whole and it is these combinations that can actually do what we eat much more effective work for us

Nutrition is often full of negative messages, and Supereating positive approach is a refreshing change. The traditional message of eating lots of fruits and vegetables, lean protein, essential fatty acids, fiber and water is still valid.

However, it seems like a natural progression to ask whether certain fruits or vegetables are more effective than others and eating foods in combinations so how these foods and nutrients interact?

For example, if you eat cashews, so you can maximize your absorption of vitamin K by eating a probiotic food. This could mean that the miso soup, along with chicken and cashew nuts or a spoonful of yogurt if you have the nuts as a snack

Nutrients and their role

Probiotics help to create a B-complex vitamins from other foods, but also to do some 'of yourself. They also help the release of magnesium from food.

Power to go with: sauerkraut, yogurt and miso. Other foods that contain probiotics include tomatoes, onions, garlic and bananas for oligosaccharides, or simple sugars

Magnesium acts as a glucose transporter, to transport into cells, where it is absorbed ready for the conversion of pyruvic acid and the Krebs cycle.

Power to: oat bran, brown rice, quinoa, pumpkin and sunflower seeds, whole grains, nuts, lentils and dark green leafy vegetables

Chromium makes insulin more potent.

Delivery to the liver, poultry, seafood, broccoli, whole grains, vegetables and spices, grape juice.

Vitamin B1 plays a direct role in the conversion of glucose into pyruvic acid, as well as the creation of ATP in the Krebs cycle. It is also used to transform fats, pyruvic acid, and thus help in the process of creating energy from fat we eat.

Power to: whole grains, lentils and beans provide reasonable amounts of vitamin B1, but the highest levels found in wheat germ, sunflower seeds and lean pork.

Vitamin B1 and B2, with the creation of pyruvic acid and used to transform fats into ATP and Krebs cycle. B2 is also required to move electrons around, so that energy is released in the cycle.

To get from foods: dairy products like yogurt, eggs, fish, especially trout and tuna, broccoli, spinach and avocado, red meat and dark meat chicken, beans, oat bran, in particular, wheat germ, quinoa and rye.

Vitamin B3 is necessary to the Krebs cycle also helps the transformation of fat coming into pyruvic acid. In addition, it should contribute to make the electrons out of the Krebs cycle, which is the last step to create the ATP.

Food to go for: high protein foods such as poultry, fish, red meat and liver, mushrooms Paris, foods rich in tryptophan will help increase the levels of niacin, dairy and eggs would be good choice.

Vitamin C is an important part of the creation of ATP in the Krebs cycle, and also in the final phase of energy release, called the chain of electron transfer.

Delivery to: the sources of all fruits and vegetables, but good, especially acerola cherries include all citrus fruits, melons, pineapple, raspberries, strawberries, peppers, potatoes and leafy greens like kale.

Biotin with amino acids in proteins and also become pyruvic acid to enter the Krebs cycle. It is also necessary in the distribution of fat into energy.

Food to go: the internal organs (especially liver damage), fish, egg yolk and soy products, nuts (especially walnuts), beets, sweet potatoes, tomatoes, carrots and avocado

One day supereating

A mixture of cereal, oatmeal with soy milk or skimmed milk, topped with almond flakes and chopped strawberries.

Fruit salad with oranges, grapefruits and cherries.

Grilled tuna tuna fresh or canned with salad leaves, peppers, carrots and tomatoes, lemon juice and olive oil dressing.

The hard-boiled eggs, chopped and made into a paste with plain yogurt, black pepper and avocado spread on oatcakes.

Cook cabbage and chard, spinach, broccoli, mushrooms and peppers, mixed with quinoa and served with steak or grilled veal liver, beef or lamb.
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