Did you know that the foods you eat greatly impact your levels of motivation and productivity? In fact, eating the right foods can boost productivity up to 20 percent, according to the World Health Organization. The right foods can help you stay focused longer, improve your memory, and stabilize your moods. If you’re a busy professional, you may notice that some days you feel more sluggish than others. This might be due to the foods you’re eating throughout the day. If you’re looking for snacks to boost productivity get you through the work day, check out our top picks below.
Top 10 snacks to boost productivity
Almonds are the go-to focus foods. They are full of healthy fats necessary for our brains to function better. These healthy fats also slow the body’s digestion of sugar and carbs which helps to keep your blood sugar levels steady. Not only that, but the protein in almonds will also help curb your appetite without feeling sluggish.
2. Dark Chocolate
Yes, chocolate can be good for you–if it’s the right chocolate! Dark chocolate is abundant in nutrients that impact your productivity. Dark chocolate contains just the right amounts of sugar and caffeine to give you the boost you need without the caffeine-jitters or sugar-crashes. Also the magnesium in chocolate can help relieve stress and anxiety, another great bonus for those particularly stressful work days!
3. Apple & Peanut Butter
They say “an apple a day keeps the doctor away,” and that’s because apples are rich in antioxidants that keep our bodies healthy. Apples also have about 13g of sugar, making them a more effective source of energy than coffee. Paired with a tablespoon or two of natural peanut butter, which is full of powerful protein, and you have the perfect combination to keep yourself feeling full and focused longer.
4. Carrots & Hummus
Carrots are a fun snack. They’re crunchy, delicious, and great for you. Pair them with some hummus and you have a powerful combination. See, carrots contain luteolin which helps improve memory, while hummus is full of Omega 3 fatty acids and amino acids which help improve intelligence and boost your mood. The protein and calories in the hummus will also help curb your appetite so you can focus on your work and not your rumbling stomach!
Avocados are a natural stimulant that, “enhances blood flow, offering a simple, tasty way to fire up brain cells,” according to WebMD. Consistent, healthy blood flow around the heart and through the brain is the secret to staying productive. Avocados are full of the monounsaturated fatty acids that help protect a certain kind of brain cells called astrocytes, which support information carrying nerves and contribute to healthy blood flow. So an avocado may just be what you need to stimulate your body and stay energized and focused throughout the day.
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Glucose equals energy, and bananas are one of the best sources of glucose. Just one banana holds the daily amount of glucose your body needs. Bananas are also very filling and will keep you feeling satisfied and focused longer between meals.
Blueberries can truly do it all. They are packed with antioxidants that help fight off disease, stop bloating, and curb cravings. Blueberries have also been linked to enhancing your cognitive abilities. According to research conducted at the University of Reading, schoolchildren’s memory and attention-spans greatly improved after consumption of flavonoid-rich blueberry supplements. So next time you’re in need of a quick snack, consider a handful of blueberries.
8. Sunflower Seeds
Sunflower seeds are another great snack to help boost productivity because they are loaded with the amino acid tryptophan. This amino acid is quickly converted to serotonin in the brain. Serotonin is especially important on those days when you may be feeling particularly stressed, grumpy, or sleepy because it plays an important part in the regulation of our feelings and energy levels.
9. Green Tea
Not really a “snack” but definitely something you want to be sipping on throughout the day to boost productivity and improve mood. Green tea is a great caffeine-alternative to coffee with way more health benefits.
Did you know green tea contains an amino acid called L-theanine that improves focus and helps the brain stay alert? On top of that, green tea will also boost metabolism, lower cholesterol, reduce blood pressure, and improve skin health. The benefits really seem endless!
Last but not least, yogurt! Such a simple, quick, and easy snack, and yet it’s full of so many benefits that will help boost productivity and get you through your workday. Greek yogurt is a super-snack that contains tyrosine, an amino acid that produces both dopamine and noradrenaline. These are two neurotransmitters that help boost your mood and behavior. Additionally, yogurt is a great way to improve your gut health and boost the good bacteria in your gut. Gut health is vital and can have a big impact on the rest of your body, especially your brain. In fact, poor gut health has been linked to anxiety and depression, as well as other mood disorders, which can impact your productivity and energy levels. So be sure to take care of your gut and consider incorporating more yogurt into your diet.