Food is the fuel to boost your productivity, and understanding this should make a change in the way we eat, how many times have you asked yourself: “Do I eat what my body needs?”Or, “Do I eat what I want to taste?””When it comes to achieving productivity in your working day, eating healthy is extremely important, here are 7 suggestions for healthy meals to improve your health and increase your productivity at the same time.
All-day energy for your productivity:
Providing your body with healthy energy and lasting for a long time is one of the keys to a productive day, if you choose a breakfast or a morning snack consisting mainly of simple carbohydrates, sugar, and caffeine, sooner rather than later you will lose energy.
Instead, start your day with foods that provide you with energy to ensure that you get more permanent amounts of nutrients that give you energy throughout the day. diet can also affect your sleep, so the beginning and end of your day can be affected by the food you eat.
Here are 7 foods that help increase your productivity:
1. Eggs:
Eating eggs at the beginning of your day will help you feel full longer in the day, and according to a study published in 2006, eating a protein-rich breakfast allows your body to regulate the hormone ghrelin (ghrelin) responsible for hunger.
Eggs also contain large amounts of riboflavin (riboflavin), which is vitamin B2 and is necessary for energy production in the body, Make sure you eat the whole egg to get all the nutrients and vitamins contained in the yolk.
2. Yogurt:
Here’s another protein-rich food to start your day in a good way, In addition to containing a high protein content, yogurt is full of probiotics, calcium, and other vitamins; so be sure to choose yogurt without added sugar, and if the taste of yogurt bothers you, try adding fruit or granola to it.
3. Oat flakes:
These whole grains have amazing health benefits on multiple levels; they keep the glycemic index value naturally low, which allows your body to digest slowly and release the energy derived from oats steadily.
Oats also contain large amounts of protein, fiber, and beneficial minerals; therefore, remember to choose regular oat flakes or processed oats without added sugar.
Brain enhancement:
Finding food that is good for you and your brain is the key to staying productive throughout the day, and while almost any type of food will help you get through your day, some foods to focus on, which have great results for your short-term brain power and long-term health are:
4. Nuts and cereals:
Walnuts, almonds, hazelnuts, peanuts, sunflower seeds, and pumpkin seeds are just a few of the options you have for this category of brain food because they contain good fats, antioxidants, iron, and a lot of protein, nuts are essential to increase your productivity.
One study found that eating nuts had a positive effect on the cognitive function of older women, while some nuts also contain good sources of brain-healthy omega-3 fatty acids.
5. Vegetables with dark greens:
We are talking about vegetables that some people avoid eating, such as broccoli, kale, spinach, and cabbage, and these green leafy vegetables are full of the main nutrients that benefit your body.
He discovered that choline (Choline), a nutrient found in leafy vegetables such as kale, enhances brain function, and also proved that broccoli is useful for most healthy body functions, including providing antioxidants and regulating enzymes. Eating broccoli also provides your body with natural doses of sulforaphane, a substance said to protect against cancer and other diseases.
6. Fish:
Salmon, sardines, tuna, and any other type contain fatty acids, and omega-3 fatty acids have many health benefits for our bodies, specifically our brains.
One of the types of omega-3 fatty acids found naturally in most fish species is called docosahexaenoic acid (docosahexaenoic acid); a study published in 2012 found that higher levels of docosahexaenoic acid are associated with improved cognitive performance.
7. Dark chocolate and fruit:
Mixing dark chocolate and fruit is a great way to energize you and provide your body with a range of antioxidants, vitamins, and even some natural caffeine. blueberries and oranges top the fruit list, and there are multiple fruits to choose from that are full of fiber, antioxidants, and vitamin C (C). You can also try apples, raspberries, strawberries, and mangoes.
Besides providing antioxidants and caffeine, dark chocolate can help increase blood flow in the body, which in turn can help improve brain function and reduce mental fatigue during working hours; so try mixing dark chocolate with berries to take the greatest benefit and reduce sugar consumption.
In conclusion:
When you start reconsidering the foods you eat, remember that your daily productivity at work and your long-term health need to be improved, here are some final thoughts you should consider as you reorganize your meals:
- Eat small, frequent meals during the day.
- Eat until you feel full and no more.
- Do not eat processed foods, simple carbohydrates, hidden sugars, and saturated fats.
- Eat Whole Foods, proteins, fiber, low-sugar carbohydrates, and many fruits and vegetables.
