Best and worst meal for productivity
- Dietitian.Lauren Hmede
- Apr 20, 2019
- 5 min read
Introduction:
What you dont know that food choices affect your pdoructivity level and can make you feel better or worse. Choosing whole nutritious food has been linked with improved productivity.
1. Best: Salmon
Salmon consumption has been linked to lower risk of heart disease and blood pressure. Omega-3 in salmon improved brain function and productivity as they are components of the phospholipids that form the structure of cell membranes, including your brain’s cell membranes. Moreover, DHA is especially high in brain and retina. For sure, healthy cell membranes will help brain cells to communicate properly. Try to consume fish at least twice weekly.
2. Best: Pumpkin Seeds
Pumpkin seeds satisfy craving and bost energy due to healthy fat and protein content so they help you to stay full for longer period while they provide your body with energy. They are a good source of magnesium which is needed for calmness and icnreased productivity. You can nejoy them with paefait or salad.
3. Best: Leafy Greens
You can enjoy green leafy vegetables at your meals like spinch and kale as they are good source of B vitamins needed for better energy utilization and then better productivitiy. You can nejoy them in a green smoothie in the morning to boost your energy or even with salad and stews. Try to include them twice at your meals.
4. Best: Green Tea
Green tea increases focus as they increase blood flow to the heart and brain. In addition they are packed with antioxidants needed to protect against brain damage from oxidative stress. Gree tea is low in caffeine as 63 mg per one cup.
5. Best: Almonds
Nuts are healthy and nutritiousin addition they improve brain focus due to the content of healthy fats and fiber. Moreover, they dont keep you only full but the act of chewing wil help in refocus your brain, causing you to think about chewing, then get back to the task at hand. Finally, they are good source of copper which improve brain function. Enjoy a handful of almonds as snack or with oatmeal.
6. Best: Berries
All berries family enhance brain function and productivity due to their sugar content. In addition they are loaded with fiber which help in stabilizing blood sugar. You can enjoy berries with oatmeal, salad or Greek yogurt.
7. Best: Oatmeal
Oatmeal is a whole grain, which offers sustained energy, making it easier to focus. It is loaded with dietary fiber and B vitamins needed for energy utilization and brain productivity.
8. Best: Wheat Germ
It is a great source of magnesium and vitamin E, both responsible for neurological function. Wheat germ also comes loaded with energy-boosting B vitamins to keep you feeling productive. You can enjoy it with cereals or smoothie.
9. Best: Avocados
They are rich in healthy fats, fiber, vitamin K and folate all needed for cognitive function. They’re also rich in monounsaturated fatty acids, a type of fat that helps stabilize your blood sugar levels, so you’ll have sustained energy throughout the day.
10. Best: Nutritional Yeast
Nutritional yeast is deactivated yeast that comes in the form of little yellow flakes. It tastes a lot like cheese Like wheat germ, nutritional yeast is high in B vitamins, and it’s also one of the only vegan-friendly natural sources of vitamin B-12. Getting enough B-12 is important for feeling energized and productive because it helps make red blood cells, which are the cells that carry oxygen to your brain.
11. Best: Lemon Water
Lemon and citrus fruits ar egreta source of vitamin C that boost immune system. Lemons will also infuse your water with electrolytes, turning ordinary wet stuff into an easy DIY energy drink. Drink a glass of lemon water when you wake up, then sip some plain ol’ agua all day to stay hydrated.
12. Best: Eggs
Eggs are full of fats and protein. In addition, they contain choline which is needed for improved brain and cognitive function. Eggs also provide iron, copper and vitamin C to support your overall brain health.
13. Best: Broccoli
Broccoli contains high amounts of vitamin K and choline, which are known to help keep your brain function sharp. In addition it is high vitamin C levels are crucial for brain and nerve function, including mood and memory. Broccoli also supplies iron, which helps promote healthy blood flow, providing a steady supply of fresh oxygen to the brain.
14. Best: Extra-Virgin Olive Oil
Extra version oil has several benefits from lowering your risk of heart disease to protecting your brain from Alzheimers. Extra-virgin olive oil contains polyphenols, important antioxidants which can improve memory as well as reverse any brain changes related to age or disease. It also boasts powerful anti-inflammatory properties that benefit the health of your heart and brain. It helps slow digestion to keep you full for longer, so you won’t get distracted by hunger pangs.
15. Best: Cheese
Cheese, especially sharp cheddar cheese, contains conjugated linoleic acid, or CLA. This omega-6 fat helps release energy from fat stores, boosts your metabolism, increases muscle strength and enhances exercise endurance. It’s also a great source of protein for long-lasting energy and supplies iron, calcium and B vitamins (including B-12) to support productivity. It is high in calories, however keep it in moderation.
1. Worst: Sugary Drinks
Sugary food consumption especially if they are not consumed with food lead to sugar crush and this will leave you feeling tired, fuzzy and light-headed. Instead, go for low-sugar beverages instead like unsweetened coconut water or maple water and choose whole fruits instead of juices.
2. Pretzels
Most pretzels are made with refined white flour, so they’re pure starch so your body gets a huge slug of starch per serving. They are low in fiber and lead to high level of blood sugar followed by rapid decline.
3. Store-Bought Cookies and Cakes
They’re also loaded with heavily refined vegetable oils that can make getting through your to-do list feel more challenging. They are source of poor fat which impair cognitive function. If you need to satisfy your sweet tooth with baked goods, go for homemade ones made with higher-quality fats like olive oil, avocado oil, unrefined coconut oil or grass-fed butter.
4. Processed Frozen Dinners
Frozen dinners are loaded with sodium (salt), a nutrient that may sabotage your productivity. High salt diets have beeninked with heart disease and blood pressure.
Brain-draining salty foods include fast food, canned soups and other very processed fare. Prepare your own meals as often as possible so that you can control the amount of salt you eat.
5. Worst: Chips and French Fries
Chips and fries are so delicious, but the combination of fast-digesting sugars and processed fats can wreak havoc on your productivity. These food are heavy on your stomach and the result will be impaired digestion, blood sugar spike and low productivitiy level.
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