Super Foods To Boost Your Productivity
We are always looking for that special way to be productive, whether it be waking up early to get work done while the world sleeps, or eliminating distractions in the workplace to work more efficiently. We are always on the lookout for a shortcut, a way to make our life a little bit easier and more productive. But there is another simple way you can boost your productivity you may have overlooked. What am I talking about?……Food! Specifically, super foods, heathy foods, real foods…just great food for your amazing body!
Did you know that by simply eating certain healthy foods, we can boost our productivity? Some foods can uplift us and help us get through the day on a high. Best of all its all natural. No need for some fancy productivity technique. Just eat the right healthy foods, and notice the difference in productivity in your day.
Just like a car needs the right fuel to operate efficiently, your body needs the right foods to run smoothly too.
Top 9 Superfoods
Below are list of 9 super foods you should eat/drink more to boost your productivity:
Yep, may seem obvious, but water is necessary if you want to be productive. A number of studies have shown the link between dehydration and lower physical and mental performance. So if you’re not staying hydrated, chances are you’re not going to be as productive. One such study showed a 12% decrease in productivity from a dehydrated group compared to a group properly hydrated.
Tip to help you drink more water:
Keep a bottle of water with you at work and keep drinking every 20-30 minutes. If it helps, set a reminder on your phone to alert you in case you need that little nudge from time to time.
Boost your productivity by eating berries (blueberries in particular). The antioxidants in blueberries stimulate the flow of blood and oxygen to your brain. Studies have shown a boost of up to five hours in memory and concentration after consuming blueberries. Furthermore blueberries help boost focus and have even been shown to help prevent against heart disease, cancer and dementia.
How you can consume more berries:
Create a Berry fruit shake with this simple recipe:
Add 1 cup frozen blueberries, ½ cup of milk and 1 cup French vanilla yoghurt into a blender and mix until smooth. Sweeten to taste with honey!
3. Green tea
There’s a reason why everyone loves a warm cup of tea. Warm, relaxing, uplifting. It’s a great way to give yourself a boost after a hard day at work. However, instead of regular tea, try green tea. It contains both caffeine and I’theanine, with I’theanine helping release caffeine into your system more slowly over time, helping you to focus for longer. The catechins and antioxidants in green tea have also shown to enhance memory and reduce mental fatigue.
How you can gain the benefits of drinking green tea:
Researchers found that drinking 1-4 cups of green tea throughout the day helps improve focus, alertness and mental performance. The increased alertness and mental performance is on an upward trend for up to 5 hours, so try spacing out your cups of green tea throughout the day.
Another super food that aids in boosting productivity. Avocados contain a monounsaturated fat called oleic acid which helps lower cholesterol and improve blood flow throughout the body to where it is needed. Improved blood flow means more blood to the brain, and with the fiber and fat from avocados, insulin levels are kept steady, meaning improved concentration.
How you can consume more Avocado:
The next time you grab a salad, ask for avocado too. Most places to eat have Avocado somewhere on the menu, usually as an extra.
Memory, learning, problem solving and attention can all be improved by eating nuts (almonds in particular). Nuts are high in vitamin E, which aid in improving and maintaining your cognitive abilities as you age. Not only have that, but almonds in particular, have a high content of omega-3 fatty acids. Studies have shown low levels of omega-3 in people leading to symptoms of depression and overall negativity. All the more reason to grab some nuts and not go nuts!
How you can easily gain the benefits of eating nuts:
By eating just an ounce a day, you get the great benefits associated with nuts. Try keeping a handful around at work or in the car for a quick snack. The essential oils and amino acids in nuts will help you focus.
6. Leafy Green Veggies
Spinach, kale, rocket are all great to eat. Why? Because these leafy greens contain folate, vitamin B12 and B6, all known to aid cognitive processes and prevent Alzheimer’s disease. NOt only that, but the B vitamins contained in leafy green veggies are proven to help memory, focus and overall brain health. Leafy greens are full of antioxidants and carotenoids which help with boosting your brainpower and also help with blood circulation.
Tips for eating more leafy greens:
Here’s an easy way to add some more leafy greens into your diet. Whip up some eggs and throw a handful of spinach to make yourself a good ole’ spinach omelette for breakfast! Add anything else you may like. Yummmm!
7. Fatty Fish
Just like almonds, fatty fish such as salmon, trout, sardines, herring, kipper and pilchards contain high levels of omega-3 fatty acids. Perfect for improving mental performance to boost your productivity throughout the day.
What you should do:
Try eating 2-3 weekly servings of fatty fish such as salmon or sardines, to enhance your mental performance!
8. Dark Chocolate
Boost your productivity by eating dark chocolate? Yep that’s right! The high flavonol cocoa in dark chocolate helps improve cognitive functions by increasing blood flow to the brain. Not only that, but dark chocolate is also low in sugar and calories and high in antioxidants. The caffeine in dark chocolate also helps heighten mental alertness. One more thing, the magnesium in dark chocolate stimulates the release of feel good endorphins and serotonin, meaning it helps you relax and heightens your mood.
Should you eat a block of dark chocolate a day?
It’s probably not the best idea to eat a large block of dark chocolate per day, but eating small portions a day can significantly boost your productivity and focus.
They say breakfast is the most important meal of the day, especially if you love eggs. Eggs contain omega-3 fatty acids, good for the brain, and a B vitamin called choline, which has been shown to enhance memory and reaction time by stimulating the brain’s reactive sensors. So what are you waiting for, get cracking (pun intended)!
What to try:
Try making a spinach omelette by adding a handful of spinach to your eggs in the morning. Perfect way to start your day and help boost productivity.