15 kinds of food can make you more efficient 5 kinds to avoid

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when work is at a critical juncture and you are staring at an endless to-do list, cooking may be the last thing you want to do in your mind. But what you may not realize is that what you do every day actually plays an important role in your productivity - for the better ("I'm a dedicated, energetic all star!"). Or worse ("can I take a nap?"). Keep reading and learn how to keep your brain focused on healthy and nutritious foods, as well as those you should stay away from, so that your productivity stays on track.

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1. Best choice: Salmon is rich in omega-3 fatty acids, which help reduce the risk of chronic diseases such as heart disease, cancer and arthritis. Because omega-3 supports brain function, it is very helpful for productivity. " Omega-3 is a phospholipid component that makes up the structure of cell membranes, including brain cell membranes, "said Gabriella Vetere, a registered nutritionist in San Jose, California. DHA (an omega-3 fatty acid in salmon) is particularly high in the retina and brain. "A healthy cell membrane helps brain cells communicate normally, so you can concentrate on learning. Vetel recommends eating at least eight ounces of salmon a week to maximize these brain benefits.

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would you like crispy food? Reaching for pumpkin seeds will not only satisfy your desire, but also enhance your energy. " "The high magnesium content in pumpkin seeds helps keep you calm, which will refocus you and direct your productivity to the task at hand," said Maggie michaelczyk, a registered dietician in Chicago. Moreover, because pumpkin seeds are rich in protein and healthy fat, they can provide more lasting energy, so you won't feel exhausted or hungry soon after eating. Michalczyk recommends sprinkling pumpkin seeds on salads or adding them to morning smoothies or sorbets. Now listen carefully: why do Americans' obsession with "happiness" make us feel pressure?

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3. The best choice: Green leafed vegetables

adding some spinach or cabbage to the morning smoothie is not only a wise way to eat more vegetables, but also make you more efficient. " Green leafy vegetables are a low calorie source of B vitamins that are essential for energy production, "said Gabriella Vetere, a registered nutritionist. Better use of energy means better productivity. I always advise clients to add green leafy vegetables to at least two meals. "In addition to the highly volatile green smoothie, add spinach, oil and vinegar to your lunch, or a handful of greens to your favorite pasta or soup to improve your productivity.

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4. Best of all: green tea is not the only green food that can end your midday slump; it can also greatly increase your attention. " Studies have shown that green tea promotes blood circulation in the heart and brain, "said registered dietician Maggie michalzk. It also contains antioxidants that protect your brain from cell damage and keep your brain healthy. Best of all, green tea has a low caffeine content, averaging 9 to 63 milligrams per cup (compared with 130 milligrams in coffee), so if you want to avoid caffeine stress, green tea is a good choice.

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5. Best: almonds are a major healthy snack because they are a filling, nutritious and easy to carry. It's as if you need another reason to swallow them, and it turns out they're also good for refocusing wandering minds. " These healthy fats and fibers not only help you feel full before the next meal, but chewing their behavior actually helps to readjust your brain, allow you to think about chewing, and then return to the task at hand, "michalczyk said. Almonds also provide a lot of copper, a mineral essential for brain health. Add a handful of almonds to oatmeal for breakfast, or a bag of almonds in the bag to improve your attention.

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6. Best: berries

not only are the strawberries, blueberries and blackberries delicious, all of them are very helpful to your attention and productivity, thanks to their natural sugar content. " The brain needs carbohydrates for energy. Without them, you may feel tired and can't do anything. "Berries provide just the right amount of sugar to provide energy, but they are also rich in dietary fiber, so they will slowly increase your blood sugar, rather than cause a sudden drop in blood sugar, making you feel" foggy. " Sweeten the salad with a handful of chopped strawberries, add a handful of blueberries to a sandwich or wrapper (they go surprisingly well with Turkey and avocado), or mix raspberries and blackberries with Greek yogurt or Chia seed pudding.

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7. Best: oatmeal

another source of healthy carbohydrates for productivity? Oatmeal. " Oatmeal is a whole grain food that provides continuous energy and makes it easier for people to focus. Sutton's healthy diet, explains. Oatmeal contains a lot of fiber to keep blood sugar stable (so you don't experience "sugar breakdown") and B vitamins to help your body use energy properly. Best of all, it's so versatile that you can make a different point of improving breakfast every day without getting bored. Or why not have a bowl of delicious oatmeal for lunch?

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8. Best: wheat germ

when you are finishing oatmeal, try adding one or two spoonfuls of wheat germ to get extra energy. This may sound strange, like nutritional yeast (more on that later), but wheat germ is actually just a part of wheat kernel, which is removed in the refining process - it's too badBecause it's rich in nutrients. " "Wheat germ is my favorite brain food," said Laura shiplow, a registered nutritionist in New York. It is an important source of magnesium and vitamin E, both of which play a role in nerve function. "Wheat germ also contains B vitamins that can enhance energy, making you feel productive. Wheat germ can also be well added to dry cereals and perfectly integrated with your favorite smoothies.

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9. Best: Avocado

Yes, another excuse to eat avocado toast! "Avon is rich in protein (compared with other fruits) and healthy fat compared with other fruits, so it's very helpful for your work efficiency and energy level," explains Samantha Walters, a registered dietitian based in Baltimore, MD. Because avocados are rich in vitamin K and folic acid, they help improve cognitive function, especially memory and attention, and reduce the risk of stroke, "she said. They are also rich in monounsaturated fatty acids, which help stabilize blood sugar levels, so you'll have a whole day of sustained energy.

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10. Best: nutritious yeast

according to cipullo, nutritious yeast (referred to as "nooch") should definitely be placed in your desk drawer, which is full of food to improve productivity. It may sound strange, but please insist: nutritional yeast is a kind of inactive yeast, which appears in the form of yellow flakes. It tastes like cheese (we don't know what it would be if it didn't get your attention). Like wheat germ, nutritional yeast is rich in B vitamins, and it is also the only natural source of B-12 beneficial to vegetarians. Getting enough B-12 is important for feeling energetic and productive because it helps to make red blood cells, the cells that deliver oxygen to the brain. " If you want to make your sprinkler more slamming, get nutritional yeast boost with B-12, "cipullo said. Use it to add cheese to condiments, sauces, pesto and casseroles. Or come out of the box and cook oatmeal and grain with the chicken soup strengthened by nutritious yeast to make delicious porridge.

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11. Best: Lemonade

lemonade is a great way to start the day and help you stay focused (and make you feel fancy). " Citrus fruits like lemons and limes are rich in vitamin C, which boosts the body's immune system, "ficheck said. Lemons also give your water electrolytes, turning ordinary wet things into a simple DIY energy drink. Drink a glass of lemonade when you wake up, and then drink some regular Agua water all day to keep the water in.

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12. The best: eggs

if you're looking for an affordable, healthy source of protein, you can't ask for better food than eggs - they happen to be rich in nutrients and also improve your attention. " They contain choline, an essential nutrient for brain function and memory, "said Jane Hauser, a certified nutritionist in Dallas. Choline helps your brain cells communicate with each other, which makes it particularly important when you need to accomplish tasks. Eggs also provide iron, copper and vitamin C to support your overall brain health. Bring a container of boiled eggs to the office on Monday for a week's snack.

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13. Best: broccoli

although its close relative cabbage usually gets more attention, but broccoli itself has some significant benefits of improving productivity. " Broccoli is rich in vitamin K and choline, which are known to help keep brain function sharp, "said Samantha Walters, a registered dietitian. Broccoli is rich in vitamin C and is essential for brain and neurological functions, including mood and memory. " Broccoli also provides iron, which helps promote healthy blood flow and provides stable fresh oxygen for the brain. Make a large batch of baked broccoli at the weekend, and use the rest to make soup, salad and packaging.

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14. Best: Super virgin olive oil research has proven time and again that super virgin olive oil has incredible benefits for you, from reducing your risk of heart disease to protecting your brain from Alzheimer's disease. "Extra virgin olive oil contains polyphenols, which Walters says are important antioxidants that improve memory and reverse any brain changes associated with age or disease. It also has strong anti-inflammatory properties, which is conducive to heart and heart health. It's raining. And, like all fats, it helps slow digestion and keep you full longer so you don't get distracted by hunger.

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15. The best: cheese

we keep what may be the "best" food until the end. Indulging in a cheese snack may be the motivation you need for the day. " "Cheese, especially sharp cheddar cheese, contains CLA," says Jan Hauser, a certified nutritionist. This omega-6 fat helps to release the energy stored in fat, promote metabolism, increase muscle strength and exercise endurance. "It is also a source of protein for long-lasting energy and provides iron, calcium and B vitamins (including B-12) to support productivity. However, it's high in calories, so please limit your portion to about 1 ounce (about the size of the tip of your thumb).

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1. The worst case scenario is that sugary drinks are made of tons of sugar (usually very little sugar), which can cause you to fall into a terrible sugar crash. " "A can of soda may make you temporarily eat sugar, but then blood sugar may drop, especially if you don't eat any food at the same time," said Susan Bowman, a registered nutritionist in Los Angeles. A drop in blood sugar can make you feel tired, dizzy and dizzy. "It's true if you're drinking obvious sugary drinks like soda, but it's also good for juices that sound moreHealthy drink, because fruit juice contains a lot of natural sugar. Switch to low sugar drinks, such as unsweetened coconut water or maple leaf water, and eat the whole fruit on the juice.

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2. Pretzels seem to be a healthier option than regular vending machines, but they can actually undermine your productivity. " Most pretzels are made of refined white flour, so they are pure starch. In addition, they are much denser than other refined flour products (such as white bread), so your body takes in a lot of starch every time. "And because of their low fiber content, starch can quickly raise your blood sugar level, causing blood sugar to surge and collapse, exhausting your energy." Inventory

3. Like cakes and pretzels, bakery sweets suffer from the same carbohydrate problems, and they have much more sugar. They are also rich in refined vegetable oil, which makes your to-do list more challenging. " Fat is what we use to build our brains, "explained Gabriella Vetere, a registered dietitian. By using these poor sources of fat, you may have poor cognitive function and systemic inflammation. "If you need baked goods to satisfy your sweets, buy home-made foods made from high-quality fats, such as olive oil, avocado oil, unrefined coconut oil or vegetable butter.

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frozen dinner may be very convenient, especially if you work late in the office, but they contain sodium (salt), which may damage your work efficiency. " "It's well known that a high salt diet can affect your blood pressure and your heart, but a high salt diet can affect your cognitive function and your ability to think," registered dietitian Rene ficek said. Salty foods that drain the brain include fast food, canned soup and other very processed foods. Prepare your meals as much as you can to control the amount of salt.

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5. Worst of all: French fries and fries are so delicious, but the combination of fast digesting sugar and processed fat can seriously damage your productivity. " When you eat chips or chips, you send a lot of starch and fat into your body, "Bowman said. Starch can disrupt your blood sugar, like pretzels and sugary foods. At the same time, a lot of fat affects your digestive system, so your body will shift energy to breaking down food, rather than stimulating your creativity. Skip vending machines and drive ins. If you want French fries, choose healthy vegetarian baked goods.

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What do you think? What kind of mental food do you eat? Did our experts surprise you? Share your thoughts in the comments!

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