A few weeks ago I attended a nutrition workshop, presented by a professional nutritionist.
Because I know there’s a lot of misinformation going around on the internet and nowadays we doubt almost every source, I want to let you know this nutritionist’s background: she is a full member of my country’s Nutrition Association, graduated in Nutrition & Dietetics, has worked in pharmacies, clinics and private institutions, and is now a postgraduate student in paediatrics nutrition and metabolism.
What if I told you that you can hack your performance levels by changing what you put in your stomach? People often neglect the immediate effects of the food they eat.
These are the foods that will contribute the most to higher efficiency:
You knew this one was coming! Coffee. The obsession of our century.
It doesn’t need much explanation — we are all familiar with that caffeine-induced boost. It gets you out of your pyjamas, leaves you feeling less dead after that 5-hour sleep and makes it easier to deal with your annoying boss.
It also cures depression and fixes world poverty. Okay, just kidding.
Just beware of how much caffeine you’re consuming daily since too much (over 400 mg) could be harmful, even if you don’t have any condition.
If coffee is too strong for you or you simply don’t like its taste, green tea will do.
Like coffee, it has cognitive benefits but contains only half the amount of caffeine.
237 mL of instant coffee equal about 63 mg of caffeine, while 237 mL of brewed green tea contains a maximum of 3 mg.
Sodas and energy drinks are also in the group of caffeinated drinks but are not recommended due to the high quantities of sugar.
Now you have a good excuse to munch on it! Turns out chocolate can be more effective than coffee.
It reduces tiredness, relieves stress, increases blood flood to the brain and improves memory, focus and learning.
You can eat it with pancakes, in cakes and in many other forms.
Although, if you’re taking it with the goal of increasing your focus, it’s recommended to avoid those sugary forms and go for the actual chocolate.
The cocoa content should be ideally superior to 70%.
Bananas have several beneficial micronutrients like potassium, vitamin C, magnesium and phosphorus.
It also includes folate, which is responsible for the development of the babies’ brains and nervous systems.
Bananas are great for reducing anxiety, increasing concentration and cognitive enhancement.
However, they are also one of the most sugary fruits, so try to eat it with moderation, even if it’s natural sugars.
Salmon and other fatty fish are rich in omega-3 fats.
Therefore, it slows the brain’s ageing process and prevents strokes.
Examples of other fish high in omega-3 are sardines, herring, anchovies, tuna, mackerel and catfish.
Strawberries, blueberries, raspberries, cherries… you name it!
Red fruits reduce the cells’ oxidative stress and prevent neurological diseases.
And it tastes amazing!
You might ask: what can something as small as nuts do for me?
Nuts are rich in omega 3–6.
These include walnuts, cashew, almonds and others.
According to the nutritionist, walnuts have an especially TREMENDOUS effect on memory and humour enhancement.
If you find it too bland, I personally like to chop it and mix it with dark chocolate!
Avocados contain omega 3 and antioxidants.
They have the ability to increase focus and prevent brain ageing and are very nutritious.
Some of the most abundant nutrients are vitamin K, vitamin C, folate, potassium, vitamin E, vitamin B5 and vitamin B6.
Spinach also increases focus and comprehends chlorophyll, which is proven to prevent cancer growth.
This vegetable is composed of several important nutrients, mainly: iron, calcium, potassium and magnesium.
These are the 9 foods with the most potential to boost your performance. There might be more, but these seem to deserve special recognition.
Also, remember that eating healthy in general is crucial for your mental and physical health, even if you don’t include the listed foods.
Being in sync with your body is the first step to being active and productive!
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Thank you for reading!