We must eat and drink to survive; that is a given. But we must also thoroughly consider what foods we should consume to maximise our potential. While coffee and energy drinks might give us a boost, these are not always the best and only options.
The Correlation Between Food and Productivity
It all boils down to glucose, the main energy source for our brains. Our bodies convert every food we consume into glucose, supplying the fuel necessary for maintaining alertness and cognition. However, different foods are processed at varying speeds. For instance, pasta and soda release glucose quickly, resulting in a rapid energy surge. This quick burst of energy is also often followed by a slump as your energy levels drop just as rapidly, making it difficult to stay focused.
High-fat meals provide more sustained energy; these include burgers, chocolate, and fried chicken. However, such foods require more effort from the digestive system, reducing oxygen levels in the brain and causing grogginess.
Since the brain consumes an impressive 20% of our daily calories, it requires a consistent supply of glucose, but in the right form and amounts. Therefore, choosing the right foods is essential for staying alert and productive throughout the day.
Superfoods to Increase Productivity
Fish
Types of fish such as mackerel, herring, tuna, and salmon are rich in omega-3 fatty acids, which help improve memory, reasoning, recall, and concentration.
Berries
The darker the berry, the richer the level of antioxidants it contains, making them excellent for boosting memory and motor skills.
Avocado
Avocados are high in monounsaturated fats, which promote healthy blood flow and reduce the risk of inflammation. Good blood flow is crucial for brain function, as it ensures a steady supply of oxygen and nutrients.
Nuts
Nuts like walnuts are particularly rich in omega-3 and omega-6 fatty acids, which are crucial for brain function and development. Omega-3s, in particular, are known for their anti-inflammatory properties and role in maintaining cognitive function.
Egg
Eggs provide several nutrients essential for brain health, including choline, B vitamins, antioxidants, and high-quality protein. These nutrients support neurotransmitter production, protect against oxidative stress, and contribute to overall cognitive function and mental well-being.
Broccoli
Broccoli is another superfood that contains vitamin K, which helps improve reasoning, imagining, and recall.
Spinach
Spinach is a powerhouse of nutrients that support brain health in multiple ways. Its high content of antioxidants, vitamins, minerals, and anti-inflammatory compounds helps protect brain cells, improve cognitive function, and reduce the risk of age-related cognitive decline and neurodegenerative diseases.
Dairy foods
Yoghurt, cheese, and milk can provide essential nutrients that support brain health, including calcium, protein, probiotics, and vitamins. These dairy products offer a delicious and convenient way to nourish your brain and support overall cognitive function.
What Not to Eat
While many of our favourite quick and easy snacks (chips, chocolate, biscuits etc.) are quite tasty, they tend to lack significant nutritional value. It’s advisable to restrict your consumption of unhealthy foods, especially if you have an upcoming deadline.
Junk foods typically include items high in refined sugars, unhealthy fats, and processed ingredients. Examples of junk foods to limit include sugary snacks like candy and pastries, French fries, processed snacks like chips and cookies, sugary beverages like soda and energy drinks, and fast food items like burgers and pizza. These foods provide little to no nutritional value and can negatively impact your health, energy levels, and cognitive function.
Moreover, it is also not recommended to skip meals, especially breakfast, as this can make you process and react to information slowly.
Final Thoughts
As the saying goes, “You are what you eat,” and this holds especially true for cognitive function and efficiency. By prioritising nutrient-dense foods and avoiding junk options, you can fuel your body and mind to help you get all the work done.