Food affects every aspect of your life. It can be a powerful mood enhancer, it can help you sleep better, feel more energetic and be healthier. If you are a busy person trying to follow a hectic schedule, you know that maintaining a high level of productivity throughout the day could be a struggle. The meals you consume can make this task a little bit easier. There are ingredients and products out there that strengthen brain function, give you energy and enhance your focus to result in improved productivity.
Omega-3 fatty acids play a key role in brain health and salmon (as well as other fatty fish) is an excellent source.
Omega-3 fatty acids are critical for normal brain function at all life stages. They’re found in brain cell membranes and they improve the communication between the cells. In older people, low levels of omega-3 fatty acids have been linked to reduced brain size.
Through the consumption of omega-3 fatty acids, you’re improving both your memory and your focus. There’s also some evidence that the intake of such essential fatty acids could improve your mood and act as an antidote against depression.
If you’re a vegetarian or a vegan, you should consider omega-3 rich foods like flaxseed, seaweed, chia, walnuts, kidney beans and edamame.
Not only are they low in calories and an excellent choice for the maintenance of a healthy weight, berries are also packed with antioxidants and valuable nutrients that can enhance your brain health and give you the energy required to maintain a high level of productivity.
The consumption of berries like strawberries, blueberries, blackberries and cranberries improves your memory and there’s even some evidence that such fruits can reduce the risk of developing Alzheimer’s disease later on in life.
High berry consumption is particularly important among older people who are active and who want to maintain their productivity, regardless of age.
MCT stands for medium-chain triglycerides oil. This is a form of saturated fatty acid that’s most commonly extracted from coconuts. Other sources include butter, cheese and most kinds of dairy products.
Recently, MCT oil has been labeled a brain superfood.
For a start, the consumption of MCT oils results in steady energy levels throughout the day. There will be no peaks and crashes – one of the primary causes of productivity loss. You’ll feel awake, energetic and vibrant throughout the day, getting a lot more done than you’ll otherwise be capable of.
In addition, MCT oil increases the absorption of other vital nutrients the body needs to function properly. Many vitamins are fat-soluble. If you’re taking a supplement and you’re on a low fat diet, the absorption will be impeded. Thus, many supplement manufacturers recommend taking fat-soluble vitamins with an oily kind of food to guarantee the highest level of absorption.
Spinach and Green Leafy Vegetables
The list so far confirms the fact that foods good for your overall health are also good for your brain.
Spinach and other green leafy low-carb vegetables rank among the staples of a healthy diet. They’re a potent source of many micronutrients and vitamins you can’t obtain from other ingredients. In addition, they’re an excellent source of antioxidants that protect the cells against the harmful activity of free radicals.
Research suggests that the regular intake of spinach slows down the onset of cognitive decline in older individuals. In other words, spinach has the power to maintain the brain in a good condition. It boosts memory and focus when consumed regularly. Regardless of your age, you should have a spinach salad at least a few times per week. Adding spinach to your smoothies, making soups, meals or side dishes with it will also give you an opportunity to enjoy the numerous key nutrients it contains.
Nuts and Seeds
Oily foods fuel the brain. Nuts and seeds aren’t an exception from this statement.
For a higher level of productivity, eat a bunch of almonds or cashews in the afternoon. This snack will make you feel satiated, it will replenish your energy and it will also power up your brain.
Almonds in particular are filled with the types of fats the human brain needs to function properly. Sunflower seeds are another excellent choice. They contain an amino acid called tryptophan – a substance that’s quickly transformed into brain serotonin (a type of neurotransmitter). This mechanism helps for the maintenance of an optimal mood, which is essential for being productive.
The good, old avocado you can pop into salads and dips is also a serious brain superfood.
Avocados are another source of beneficial lipids that the human body craves. The monosaturated fatty acids in avocados protect a specific type of brain cell called an astrocyte. The astrocytes support the function of the information-carrying nerves.
In addition, the healthy fats in avocados protect the cardiovascular system and ensure sufficient blood flow to the brain.
Your daily cup of green tea benefits your health in multiple ways. Green tea is another source of powerful antioxidants that can’t be found in other foods and ingredients. In addition, the beverage is caffeinated and it can increase your alertness or focus when you feel sleepy in the afternoon.
Matcha, a specific type of green tea, has gotten to be quite popular over the past few years. There’s a simple reason why.
Matcha is a unique product made when the entire leaf of the green tea plant is ground into a fine powder. Once the powder is created, hot tea is added to make a delicious drink. This isn’t an infusion – you will be consuming the entire leaf. Thus, you’ll be benefiting from ingredients and fiber that aren’t found in other kinds of green tea beverages.
A balanced diet that fuels your body is essential for maintaining productivity throughout the day. While eating healthy foods is important, there are also certain ingredients and products you should avoid in order to be focused and energetic throughout the day. These include sugary and carbonated beverages, foods containing added sugar, alcoholic beverages, foods that contain trans fats, cured meats, baked goods like muffins (that are made with regular flour) and salty treats.