There is scientific evidence as to why these foods are effective, and I'd just like to start up by saying superfoods might be a big selling point in its name, but the food only holds its quality if you eat them appropriately, at the right times for the right reasons.
1- Blueberries
The antioxidant-packed berries do more than fight off disease and curb your cravings. They’re also linked to enhancing cognitive ability. At the University of Reading, schoolchildren's memory and attention-spans were observed by researchers after the consumption of flavonoid-rich blueberry supplements. Results showed that by consuming my favorite berries, the children displayed significant cognitive improvements, especially when being asked to complete a task. I suggest having blueberry yogurt, or adding blueberries to your salads..
2- Dark Chocolate
I'm sure I am not the only one that craves chocolate.. Well, here is your excuse for a daily dose. Dark chocolate is excellent for both satisfying that little sweet tooth and improving overall focus. It contains magnesium, which is a natural stress reliever. For a guilt-free, energy boosting treat, break off just a quarter of a bar for a great tasting energy enhancement.
3- Brown Rice
Just like Dark Chocolate, Magnesium is a critical ingredient in brown rice, which is why the grain is the perfect stress reliever and productivity booster. It's also loaded with essential vitamins that help your body to work properly. When your body works properly, it's cognitive functions excel, which in turn increases efficiency.
4- Salmon
Fatty fishes are excellent for promoting productivity, and salmon is one of the best of them all. Salmon has high omega-3 fatty acids content, which is particularly useful for improving memory and mental performance, particularly helping depression, which can be the utter antithesis of productivity.
According to an article from Livestrong, "An eight-week study involving 28 patients with major depression found that those taking omega-3s in addition to usual treatment had significantly decreased depression scores compared to those taking placebo and the usual treatment." The article recommends either eating more salmon or taking a fish oil supplement to achieve a similar result.
Recipes - Salmon Rice Bowl
One of my favourite recipes of getting the most out of a meal (dinner) that includes Salmon, brown rice and Avocados - A recipe for productivity 😉
Makes 4 Servings
2 cups Brown sushi rice
4 salmon fillets
2 1/2 teaspoons toasted sesame oil
salt and black pepper
4 eggs, room temperature
2 avocados, sliced
2 tablespoons low sodium soy sauce
1 tablespoon honey
Step 1 - Cook the rice in a rice cooker or stovetop according to the manufacturers instructions.
Step 2 - Heat the oven to 200 degrees Celsius. While the oven heats up, place the salmon, skin side down, on a parchment-lined baking sheet. Drizzle with 2 teaspoons of the sesame oil and season to taste with salt and pepper. Transfer to the oven and cook 9-12 minutes or until the fish is opaque but flakes easily.
Step 3- While the salmon cooks, bring a pot of water to a boil. Add the eggs gently and cook for 7 minutes. Transfer to an ice bath until cool enough to handle. Peel the eggs and cut them in half.
Step 4- Whisk together the soy sauce, remaining 1/2 teaspoon sesame oil, and honey in a small bowl. Set aside.
Finally - Divide the rice among 4 bowls and top each with salmon, eggs, and avocado. Feel free to sprinkle a little Sriracha mayo over the rice for added flavour. 😊
5- Nuts (Walnuts!)
A good nights sleep is essential for a productive day and a chemical known as serotonin helps the body regulate sleep. That’s why it's important to eat foods with serotonin. This chemical is crammed into walnuts helping both our mood and our appetite to stay balanced throughout the entire day. Other nuts such as pecans (great source of vitamin B for brain functionality), almonds (healthy fats helps maintain blood sugar levels) are also great for getting them productivity gains.
6- Green Tea
Here is a trendy one for you, not just green tea itself but rather Matcha. Matcha is one of the most effective types of green tea for energy production is Matcha because the green tea leaf is ground into a fine powder and consumed, other teas as you know the leaves are just submerged into water and allowed to steep.
The green teas provide fiber and polyphenols, a powerhouse of antioxidants.
7- Avocados
Are the hefty prices of avocado is well worth it? According to various researchers they found that consumption of the same kind of monounsaturated fatty acids that avocados are high in aids in the protection of brain cells called astrocytes. These cells offer support to information carrying nerves meaning they contribute to a healthier blood flow.
The next time you feel like taking a break from work, grab one of these superfoods and appreciate the boost in motivation and effective work ethic that follows.