The Anti-Burnout Cookbook

Whether you're overstretched, under-slept or just plain old emotionally exhausted, food is here to help and we're not just talking about the calorie-laden kind. Different nutrients affect how your body releases and stores energy: some will replenish your stock, others will pull the plug. With that in mind, leading nutrition consultant Rob Hobson selected the ingredients best suited to rebooting your body, then passed that list to a team of chefs to make your prescription more palatable. Got a lot on your plate this week? Then you'll want to add these, too!

01 Salmon

The oily fish is a rare edible source of vitamin D. Low levels are common during the winter months when sunlight is limited, which can affect your mood.

02 Edamame

The beans from which tofu and soya milk are made are rich in folate. This vitamin supports nervous system function, and subpar levels are linked to low mood.

03 Spring Onion

These contain prebiotics that help the bacteria in your gut to flourish, which in turn boosts sleep. Finely slice and add to salads and soups.

04 Mushrooms

One of the few plant-based sources of vitamin D. As well as bolstering mood during the darker months. Also, research suggests that vitamin D supports fat loss.

05 Leafy Greens

Darker leaves such as kale, cabbage, broccoli and chard are solid sources of energy-raising iron. Unfortunately, iceberg doesn't bring much to the party.

06 Wholegrain Rice

As a nutrient-heavy carb, brown rice provides lots of vitamin B6 for energy metabolism. When you're stressed - by hard deadlines or tough workouts B vitamins are easily depleted.

07 Avocado

A diet rich in oleic acid - found in olives and avocados - has been associated with improvements to both blood pressure and mood.

08 Seeds

Many are rich in magnesium, which helps your body convert food you eat into usable energy hence why low levels are linked to fatigue. Seeds are extra tasty when toasted.

09 Red Chilli

As well as being a powerful antioxidant and boosting blood flow to warm your body, chilli is rich in vitamin C, which can lower stress levels.

10 Squash