I received an email from a participant that was in a corporate workshop I taught a little while ago. She told me she had made some lifestyle changes since we met, and was feeling fantastic. But she wanted to know if I had any additional nutritional tips to help boost her productivity at work. What a great question! Here’s why.
What you eat has a direct impact on your performance. Want your mind & body, to perform at its best? You gotta eat well. (Need some ideas? Click here). Everything you eat eventually enters your blood stream and flows to your brain. So yes! Absolutely how you eat effects the way you feel, think and your performance at work..
Even if you’re already eating pretty healthy, try incorporating these foods into your diet more often for a boost in brain power.
Boost your productivity with these foods. Tweet it!
Fatty Fish
Fatty (or oily) fish, are awesome when it comes to productivity. They are high in omega-3 fatty acids which is great for mental performance, stress and even helping prevent depression.
Essential fatty acids (EFAs) cannot be made by the body and must be obtained through diet. Though there are vegetarian sources, the most effective omega-3 fats, meaning the body can use it easily, are found in fish. The best sources include wild salmon, trout, mackerel, herring and sardines. My absolute fave option is sardines, love love love everything about them! If you’re not into fish, taking a fish oil supplement is a great option too.
Eggs
Eggs are an awesome source of protein. Starting off your morning with an egg will keep you fuller longer and if you’re not starving you’ll be able to focus much better at work.
But that’s not the only reason eggs are good for your brain. They also contain a B-vitamin called choline, which studies show boosts your memory and reaction time.
Walnuts
These delicious nuts (which also look like the human brain) can help you think clearly and keep you focused and productive.
They are a good source of protein, as well as omega-3s, vitamin E and vitamin B6–all of which are important for your brain. Some studies show they may also help balance serotonin levels, stabilizing your mood and appetite.
Flax Seeds
Like walnuts and salmon, flax seeds are high in omega-3 fatty acids. They’re also a good source B-vitamins, which can help with stress. And less stress leads to better mental clarity and focus. Not sure how to eat them? Try sprinkling some on a salad, your breakfast bowl or in your smoothie.
Avocados
I love avocados! And I’m so happy they’re finally getting their “cool and trendy” moment, with avocado toast being the go to snack all over the internet right now. Studies show that the fabulous fat in avocados contributes to healthy blood flow. And healthy blood flow equals a healthy brain.
Leafy Greens
Dark leafy greens are pretty much the best thing you can eat. They’re loaded with vitamins, minerals and disease-fighting phytonutrients. They are amazing and no matter what your health goal is, you need to be eating them.
What are your tips for improving productivity and energy? I’d love for you to share in the comments below.
Un abrazo,
Ana
PS. In the mean time, if you’re struggling with which foods to keep in your diet and which to through away, Download my must-have guide to stocking a healthy kitchen by clicking the link below.
Sajah Stiller says
8 October, 2015 at 14:55Sleep! Most of us don’t get enough of it. Whatever tasks are not done by my “power down” time have to wait until the next day. I can focus and be more productive when I am well rested. Not to mention I am much better wife and mother too!
Ana Alexandre says
14 October, 2015 at 20:57Yes Sajah. Totally agree. Sleep is such a big one. And I love that you shared, “Whatever tasks are not done by my “power down” time have to wait until the next day.” This is a really important message. Gracias.