Foods to Eat to Boost Your Productivity

Enjoying a diet of good nutritious food can have an impact on your productivity at work. Most of us are aware that the foods we eat can affect our health in a number of ways. Certain foods can affect brain function, mood, behaviour, and performance. Eating the right foods can help to boost your productivity at work.

Unfortunately, with busy schedules and stressful lifestyles, many of us look for quick fixes to increase performance. It can be tempting to grab a pastry on your way to work or reach for the coffee to cure an afternoon mental slump. However, these habits may actually negatively affect your productivity.

Of course, there is no end to diet advice and achieving healthy lifestyles. What should you be eating to fuel your brain, boost motivation, and increase productivity?

In this article, you will find out about scientific research on what you should be eating to enhance brainpower.

What is a healthy diet for better mental performance?

Most nutritionists agree that a diet that promotes good brain function include foods from all the major food groups. This means a balance of healthy carbohydrates, protein, and fat. These food groups supply a steady supply of energy to keep your brain working properly.

• Carbohydrates are essential for brain fuel. However, it’s important to avoid simple carbs such as white bread, pastries, sugar, and other processed foods. These can cause a sharp blood sugar spike and then a sharp drop in blood glucose that causes a mental slump. Complex carbs such as whole-grain products provide a steady supply of energy and essential vitamins.
• Protein is the building blocks of cells and also help regulate mental health hormones. A balanced diet should contain protein from a number of different sources.
• Fat in the form of healthy fatty acids and unsaturated fats can help the brain function well.

Researchers from Harvard Medical School reported that a brain-boosting diet should include plenty of green leafy vegetables, fatty fish, berries, and nuts. Many of these foods can help protect your brain and prevent cognitive decline.

It is also good to know that, in moderation, tea and coffee can have a positive impact on brain function and memory. A 2017 review found that caffeine can help have a neuroprotective effect on the brain and also act as a psychostimulant.

The Best Foods to Increase Your Productivity

Let’s look at some of the foods that are good for your brain and improve mental performance.

Eggs

Having an egg or two for breakfast provides a lot of protein and brain-friendly compounds. Some studies have suggested that choline, lutein, and xanthophyll in eggs can help prevent cognitive decline. Also, the protein in eggs can help keep you feeling fuller for longer, thus preventing the urge to snack.

Bananas

Bananas contain a good amount of fibre and also slow-releasing glucose. Snacking on a banana can help give your brain enough glucose to function well.

Natural yoghurt

Plain or unsweetened yogurt is a great source of protein as well as minerals and probiotics. One small study found that regularly consuming yoghurt helped to improve digestion as well as brain function in women. If you don’t like the taste of natural yoghurt, then add a handful of healthy berries or honey for natural sweetness.

Avocados

Avocados contain monounsaturated fats that can help improve healthy blood flow which increases productivity. Doctors also reported that avocados can help to lower blood pressure which, in turn, helps boost brain health.

Oily fish

Oily fish such as salmon, tuna, mackerel, and sardines are an important source of omega-3 fatty acids. These types of fish are not only low in calories but also contain anti-inflammatory compounds, iron, and vitamin B. All of these help the brain to function properly and perform well under stress.

Olive oil

When it comes to fats and oil, not all are created equally. Scientists in 2017 reported that a diet rich in extra-virgin olive oil helps protect memory function and increases learning ability.

These are just a few foods that have been proven to increase productivity due to their positive effect on the brain. Enjoying a healthy, well-balanced diet is a great way to deal with the stresses and strains of a busy lifestyle.