Best foods to enhance productivity
During periods of intense mental work, human brain needs the right ‘fuel’, and a balanced diet becomes a powerful tool for maintaining concentration, mental clarity, and overall stamina. In her talk with sb.by, Russian nutritionist Svetlana Sinichenko enumerated the foods that should be included in the menu to boost productivity.
Nuts and seeds. Almonds, walnuts, pumpkin and sunflower seeds are a valuable source of healthy fats, B vitamins and magnesium. They improve cerebral circulation, fight fatigue and strengthen nerves. A handful of nuts can be an ideal alternative to a sweet snack.
Berries. Blueberries, raspberries and strawberries are rich in antioxidants, and they protect brain cells from aging and stimulate memory function. Studies have shown that blueberries are particularly effective for maintaining concentration and switching between tasks quickly.
Whole grain products. Oatmeal, buckwheat, brown rice, and whole-grain bread are the source of ‘slow’ carbohydrates that ensure the gradual release of glucose, which is the main ‘fuel’ for the brain. This helps to avoid sudden spikes in blood sugar and conserve energy throughout the day.
Fatty fish. Salmon, mackerel, and herring contain omega-3 fatty acids, which improve communication between neurons, boost mood, and reduce inflammation. It’s good to eat such fish 2-3 times a week to observe a noticeable effect.
Green tea. Green tea contains less caffeine than coffee, but is rich in L-theanine. This amino acid helps relieve tension without drowsiness and enhances concentration. In tandem with caffeine, it gives a steady and long-lasting boost of energy.
Dark chocolate. Chocolate with a cocoa content of at least 70 percent stimulates cerebral circulation and improves mood due to flavonoids and a light dose of caffeine, and it is enough to eat just 1-2 pieces per day.
Water. Even minimal dehydration (only 1-2 percent) reduces attention, impairs memory, and slows down reactions, so the doctor advises to drink regularly throughout the day.
As noted by Ms. Sinichenko, proper nutrition means not a strict diet, but a conscious choice in favour of products that enhance productivity. “Start small: add at least two foods from this list to your diet, and you will soon notice that productivity has increased, and fatigue comes much later,” she said.
