Have you been feeling rather sluggish lately? It may have something to do with the food that you eat. They say, “You are what you eat.” True enough, whatever you consume will enter your bloodstream and flow to the brain. Consequently, they will have an impact on way you think, feel, and even function at work. According to the World Health Organization, you can boost brain power by as much as 20% with the right ingredients. With that in mind, here are the 9 ingredients that you might want to include in your diet for productivity’s sake.
Dark-hued fruits and vegetables are the best foods you can consume to protect your brain against the implications of aging, according to neuroscience research. This means that you’ll feed yourself the right things to be at your most productive each and every day. Here’s a fun and quick recipe to enjoy berries.
Mixed Berry and Banana Smoothie
- 1 cup of berries of any type
- 1 small banana
- 1 cup Low Fat Vanilla Yogurt
- 1/2 cup milk
Place all ingredients in blender and process to desired consistency.
Did you know that one banana holds the amount of glucose your brain needs for a whole day. This is why you should start your day with this fruit, so that it will keep your mind sharp and allow your brain to function well. If eating it alone gets boring after a while, you can always have banana with your cereal, pancake or toast. Nutella and banana sandwich, anyone?
Here is another reason why you shouldn’t skip your breakfast – eggs. Why? Because this breakfast classic contains B-vitamin called choline that enhances memory and reaction time. This is definitely what you need to kick-start your day. Check out the SupaEasy recipes from Incredible Eggs Some of them only take as little as 2 minutes of your morning.
Not everyone enjoys fish. However, if you had to pick just one fish to include into your diet, salmon is something that you might want to consider. This popular fish is packed with the best kind of DHA and EPA, both of which help in developing the eyes, brain and nerves.
Besides that, the Omega-3 fatty acids found in salmon can also help you boost your mood, build focus, as well as improve both learning and memory. If that’s not enough, the healthy fats are also great for the heart, hair and skin. For nervous amateur cooks out there, don’t worry. Salmon can be cooked in different ways with varieties of seasoning and you can still make a very delicious dish with the simplest of methods. Here’s a suggestion for you to start off with.
Pan Fried Salmon
- 1 tablespoon garlic powder
- 1 tablespoon dried basil
- 1/2 teaspoon salt
- 4 (6 ounce) salmon
- 2 tablespoons butter
- 4 lemon wedges
- Stir together the garlic powder, basil, and salt in a small bowl.
- Rub in equal amounts onto the salmon fillets.
- Melt the butter in a skillet over medium heat; cook the salmon in the butter until browned and flaky – about 5 minutes per side.
- Serve each piece of salmon with a lemon wedge.
Have you ever wondered why Popeye loves his spinach so much? Considered to be one the healthiest food in the world, Spinach is also a gold mine of nutrients among the leafy greens.
According to Independent, on an average, people who consume leafy greens once a day delayed their mental decline by a whopping 11 years! It helps in slowing down age-related brain degeneration, while significantly enhancing learning capacity and memory power. Apart from that, spinach has tons of antioxidants, which help reduce toxins that can damage your brain cells.
#6 Whole Grain Food
Carb-lovers will be glad to know that it is very important to have whole grain breads, cereals or rice in your diet to maintain or even boost your productivity level. This is because they contain a higher percentage of folate than your other carb options. Folate boosts blood flow to the brain, keeping it working at peak levels throughout the day.
Caffeine-addicts rejoice! It’s no secret that most of us (if not all) need at least one nice cup of hot coffee to survive the day. It is not a bad thing at all. However, that is as long you’re not drinking it like it’s water much like Supahands’ Head of Tech, Khaled, who’s guilty of consuming multiple cups of caramel lattes in a day.
In fact, there are a number of positive benefits to be had from caffeine, including increased alertness, improved memory, and it even helps your eyes focus on the computer screen for longer. The secret is to hold off drinking it until about 90-minutes after you wake up, as this will allow the natural morning surge of cortisol to take place first.
#8 Green Tea
Did you know that, a cup of freshly brewed green tea can enhance both memory and focus? It also contains a natural antioxidant, known as catechin polyphenols. which help you stay mentally relaxed, but focused. Plus, it’s been said to help you lose weight too.
So, if you’re feeling a little stressed at work, green tea can calm you down. Furthermore, it can help improve the efficiency and effectiveness of the countless signals flying through the brain as well.
#9 Ginger Root
Ginger root is extremely incredible in its own nature. According to research published in Evidence Based Complementary Medicine, it helps improve cognitive ability. The study results demonstrated that at the end of two months, those who were given continuous doses of ginger root extract showed a significant improvement in cognitive performance and memory.
Apart from that, ginger also act as a neurotransmitter balance as it produces dopamine, a natural chemical. So, if you’re feeling fatigued, a lack of motivation, or the occasional lapse in memory, you should take some ginger as it may mean that the level of dopamine in you is low. It’s not always everyone’s cup of tea, so here is a light way to consume ginger.
Ginger Lemon Tea
- 4 – 5 cups of water
- Ginger (2 inch)
- Grind 2 inch ginger.
- Add 4-5 cups of boiling water.
- Boil for 3 Minutes and Strain.
- Add 1 tsp of lime juice and jaggery.
* Although the recipe is called a tea, it’s just an infusion of fresh ginger and lemon.
So, there you have it. We hope that we have introduced you to healthy foods that’ll keep your focus steady and your productivity high throughout the day. Of course, there are many other food that’ll boost your brain power and your productivity. Remember, the key is to test different things and find out what works for you.