You are what you eat. Nutrition is a fundamental key in all aspects of a healthy life, including your performance to learn and study and the capacity for high performance at work.
Of course, food is not the only factor for improving your productivity, but eating healthy food can significantly boost your performance.
Within this context, check out foods that are absolute wonders for your productivity.
1. Omega 3 and fatty acids
Omega 3 is an essential source for the functioning of the human body.
It maintains the functioning of a healthy brain, combats inflammation in the body, balances blood sugar, and also works to build new neural cells, in addition to having antidepressant effects and improving focus.
They are especially found in fish and seafood such as salmon.
2. Antioxidants and Flavonoids
Antioxidants are substances that help to maintain youth and to protect against free radicals. Examples of external sources of free radicals are exposure to cigarette smoking and air pollution. Free radicals contribute to many chronic diseases such as cardiovascular and inflammatory disease, cataracts, and cancer. Further, they negatively affect your memory.
Flavonoids are a type of antioxidant that helps in the functioning of the body and its regulation. One of the main sources of flavonoids is found in berries. Consuming strawberries, blackberries and blueberries will help a lot in your brain’s health. A study published in the Annals of Neurology found that those who consume large amounts report a smaller decline in their memory and a sharper focus. Grapes are also a potent antioxidant.
In general, darker berries have higher antioxidants properties. Blueberries in particular have the highest concentration of this substance.
Studies have shown that children who consumed large amounts of flavonoids had an improved mood, focus, and cognition better than their peers who did not.
3. Vitamin B
B-complex vitamins are primarily responsible for the production of serotonin, dopamine, and GABA – responsible for the regulation of well-being, happiness, and mood and which maintains a functioning neural balance. By consuming eggs, grains, peas, broccoli, meat, and nuts you get a great source of this vitamin.
Speaking again of the B vitamins, we have the central member of the V vitamin family is the B-12 vitamin. They are known for the metabolic process as the production of lean mass, adrenal function, and also in DNA synthesis itself. It also keeps the nervous system healthy and is essential to increase the individual’s energy.
Our bodies do not produce B-12 vitamins, so try to add these foods to your diet to keep your body always up to date. It can also be consumed as a food supplement in addition to meat and milk.
4. Lutein
This powerful antioxidant strengthens our cognitive system and fights its decline. Lutein is also directly related to eye protection and eye prevention with conjunctivitis and glaucoma.
The main sources of this substance are green leaves, so always consume lettuce, spinach, broccoli, or cabbages.
5. Protein
Proteins in general are essential for the proper functioning of the human body. They are part of the whole process of the human body. From the production of skeletal muscle and lean mass to good brain function and health in general.
Proteins are contained in rich and nutritious diets, so avoid foods with a high-calorie content and plenty of sugars, instead consume albumin (egg) – nuts, meat, and supplements from this base.
6. Caffeine
This wonderful substance is one of the most consumed in all of humanity, present in our daily lives, this substance increases the focus and wakes up even the most sleepy. Its consumption is similar to well-being and the beginning of a productive day in addition to being directly associated with dopamine.
Caution is necessary since excessive consumption of caffeine can lead to insomnia, irritability, and physical tiredness, consume this substance with due observance.
7. Water
Water is life, literally. Our bodies are made of water, with more than 70% of our body mass represented by water, we have to stay hydrated at all times. Consuming water helps in all inflammatory processes, keeps our cell membranes lubricated, assists in the production of sweat, and keeps the liver and kidneys always irrigated and in their excellent capacity. So, always have a glass of water at your disposal.
Hopefully, now that you know how food can increase your productivity, you might get motivated to try the ones recommended here and check out how they affect our productivity!
You are more than welcome to share your stories with us!
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