15 Foods That Will Make You More Productive and 5 to Avoid
1. Best: Salmon
Salmon is praised for being rich in omega-3 fatty acids,
which help to reduce your risk of chronic illnesses like heart disease, cancer
and arthritis. And because omega-3s support brain function, they’re great for
productivity. “Omega-3s are components of the phospholipids that form the
structure of cell membranes, including your brain’s cell membranes,” says
Gabriella Vetere, a San Jose, California-based registered dietitian
nutritionist. “And DHA [one of the omega-3s in salmon] is especially high in
the retina and brain.” Healthy cell membranes help your brain cells communicate
properly, so you’re ready to focus and learn. Vetere recommends that you aim
for at least eight ounces of salmon weekly to maximize these brain-friendly
benefits.
2. Best: Pumpkin Seeds
Craving crunchy foods? Reach for pumpkin seeds, which will
both satisfy your craving and boost your energy. “The high magnesium content of
pumpkin seeds promotes calmness, which will allow you to refocus and direct
your productivity toward the task at hand,” says Maggie Michalczyk, a
registered dietitian nutritionist based in Chicago. And because pumpkin seeds
are loaded with both protein and healthy fat, they’ll offer longer-lasting
energy to keep you from feeling drained — or hungry — soon after you eat. Michalczyk
recommends sprinkling some pumpkin seeds on your salads or adding them to your
morning smoothie or parfait.
3. Best: Leafy Greens
Blending some spinach or kale into your morning smoothie
isn’t just a smart way to eat more veggies — it can also make you more
productive. “Leafy green vegetables are a low-calorie source of B vitamins,
which are essential for energy production,” says registered dietitian
nutritionist Gabriella Vetere. “Better utilization of energy means better
productivity. I always suggest clients add in leafy greens to at least two of
their meals.” In addition to that highly Instagram-able green smoothie, include
a side of spinach dressed with oil and vinegar with your lunch, or add a
handful of greens to your favorite pasta or soup for a productivity boost.
4. Best: Green Tea
Leafy veggies aren’t the only green foods that will end your
midday slump;green tea can seriously boost your focus too. “Studies have shown
that green tea promotes increased blood flow to the heart and brain,” says
Maggie Michalczyk, a registered dietitian nutritionist. It also contains
antioxidants that protect your brain from cellular damage, which can keep your
mind healthy as you age. Best of all, green tea is low in caffeine, averaging
nine to 63 milligrams per cup (coffee, in comparison, boasts up to 130
milligrams), so it’s a good option if you want to avoid caffeine jitters.
5. Best: Almonds
Nuts are a staple healthy snack because they’re filling,
nutritious and portable. As if you needed another reason to devour them, it
turns out that they’re also great for refocusing a wandering mind. “The healthy
fats and fiber in them will not only keep you full until the next meal, but the
act of chewing them actually helps to refocus your brain, causing you to think
about chewing, then get back to the task at hand,” Michalczyk says. Almonds
also supply plenty of copper, a mineral essential for healthy brain function.
Add a handful of almonds to your oatmeal at breakfast or keep a packet of them
in your bag to enhance your concentration on the go.
6. Best: Berries
Not only are strawberries, blueberries and blackberries
delicious, all of these berries are fantastic for enhancing your focus and
boosting productivity, thanks to their natural sugar content. “The brain needs
carbs for energy,” Michalczyk says. “Without them you may often feel tired and
not able to get anything done.” Berries supply just enough sugar for energy,
but they’re also loaded with dietary fiber, so they’ll raise your blood sugar
slowly, instead of causing a blood sugar crash that leaves you feeling “foggy.”
Sweeten up your salad with a handful of chopped strawberries, add a handful of
blueberries to your sandwich or wrap (they pair surprisingly well with turkey
and avocado) or mix raspberries and blackberries into Greek yogurt or chia seed
pudding.
7. Best: Oatmeal
Another source of healthy carbs that boost productivity?
Oatmeal. “Oatmeal is a whole grain, which offers sustained energy, making it
easier to focus,” Rene Ficek, a registered dietitian at Seattle Sutton’s
Healthy Eating, explains. Oatmeal packs a ton of fiber to keep your blood sugar
stable (so you won’t experience a “sugar crash”) as well as B vitamins to help
your body use energy properly. Best of all, it’s so versatile that you can make
a different focus-boosting breakfastevery day without getting bored. Or why not
have a bowl of savory oatmeal for lunch?
8 Best: Wheat Germ
While you’re dressing up your oatmeal, try adding a spoonful
or two of wheat germ for extra energy. It may sound odd, like nutritional yeast
(more on that later), but wheat germ is actually just a part of the wheat
kernel that’s removed during the refining process — which is too bad, because
it’s bursting with nutrients. “Wheat germ is my favorite food to feed the
brain,” says Laura Cipullo, a registered dietitian based in New York. “It is a
great source of magnesium and vitamin E, both responsible for neurological
function.” Wheat germ also comes loaded with energy-boosting B vitamins to keep
you feeling productive. Wheat germ works well added to dry cereal too, and it
blends beautifully into your favorite smoothie.
9. Best: Avocados
Yes, another excuse to eat avocado toast! Avos are great for
your productivity and energy levels because they’re high in protein (compared
to other fruits) and high in healthy fats, explains Samantha Walters, a
registered dietitian based in Baltimore, Maryland. “Because they’re rich in
vitamin K and folate, avocados help with cognitive function, specifically
memory and concentration, and they reduce the risk of strokes,” she says.
They’re also rich in monounsaturated fatty acids, a type of fat that helps
stabilize your blood sugar levels, so you’ll have sustained energy throughout
the day.
10. Best: Nutritional Yeast
Nutritional yeast (“nooch” for short) should definitely be
in your desk drawer full of productivity-enhancing foods, according to Cipullo.
It may sound weird, but hang in there with us: Nutritional yeast is deactivated
yeast that comes in the form of little yellow flakes. It tastes a lot like
cheese (if that didn’t get your attention, we don’t know what will). Like wheat
germ, nutritional yeast is high in B vitamins, and it’s also one of the only
vegan-friendly natural sources of vitamin B-12. Getting enough B-12 is
important for feeling energized and productive because it helps make red blood
cells, which are the cells that carry oxygen to your brain. “If you want more
bang for your sprinkle, get nutritional yeast fortified with B-12,” Cipullo
says. Use it to add cheesy flavor to dressings, sauces, pesto and casseroles.
Or step out of the box and cook your oatmeal and grains in chicken broth
enhanced with nutritional yeast for a delicious, savory porridge.
11. Best: Lemon Water
Lemon water is a great way to start your day and help you
stay focused (as well as making you feel pretty fancy). “Citrus fruits like
lemons and limes are rich in vitamin C, which can boost the body’s immune
system,” Ficek says. Lemons will also infuse your water with electrolytes,
turning ordinary wet stuff into an easy DIY energy drink. Drink a glass of
lemon water when you wake up, then sip some plain ol’ agua all day to stay
hydrated.
12. Best: Eggs
If you’re looking for an affordable and healthy protein
source, you can’t ask for a better food than eggs — and it just so happens that
they’re full of nutrients to improve your focus too. “They contain choline, an
essential nutrient that boosts brain function and memory,” says Jan Hauser, a
certified nutritionist based in Dallas. Choline helps your brain cells
communicate with each other, which makes it especially vital when you need to
get things done. Eggs also provide iron, copper and vitamin C to support your
overall brain health. Bring a container of hard-boiled eggs into the office on
Monday to enjoy as a snack all week long.
13. Best: Broccoli
While its close cousin kale usually gets more attention,
broccoli boasts some serious productivity-enhancing benefits itself. “Broccoli
contains high amounts of vitamin K and choline, which are known to help keep
your brain function sharp,” says Samantha Walters, a registered dietitian. “Its
high vitamin C levels are crucial for brain and nerve function, including mood
and memory.” Broccoli also supplies iron, which helps promote healthy blood
flow, providing a steady supply of fresh oxygen to the brain. Make a big batch
of roasted broccoli on the weekend, and use the leftovers in soups, salads and
wraps.
14. Best: Extra-Virgin Olive Oil
Studies have proven time and time again that extra-virgin
olive oil is incredibly good for you, providing benefits that range from
lowering your risk of heart disease to protecting your brain from Alzheimer’s.
“Extra-virgin olive oil contains polyphenols, important antioxidants which can
improve memory as well as reverse any brain changes related to age or disease,”
Walters says. It also boasts powerful anti-inflammatory properties that benefit
the health of your heart and brain. And, like all fats, it helps slow digestion
to keep you full for longer, so you won’t get distracted by hunger pangs.
15. Best: Cheese
We saved what may be the “best” best food for last.
Indulging in a cheesy snack may be just what you need to power through the day.
“Cheese, especially sharp cheddar cheese, contains conjugated linoleic acid, or
CLA,” says Jan Hauser, a certified nutritionist. “This omega-6 fat helps
release energy from fat stores, boosts your metabolism, increases muscle
strength and enhances exercise endurance.” It’s also a great source of protein
for long-lasting energy and supplies iron, calcium and B vitamins (including
B-12) to support productivity. It is high in calories, however, so keep your
serving size to about an ounce (about the size of the tip of your thumb).
1.
Worst: Sugary Drinks
Made from tons of sugar — and often very little else —
sugary drinks set you up for a wicked sugar crash. “A can of soda might give
you a temporary sugar rush, but it’s likely to be followed by a drop in blood
sugar, especially if you don’t consume any food at the same time,” says Susan
Bowerman, a registered dietitian based in Los Angeles. “That drop in blood
sugar can leave you feeling tired, fuzzy and light-headed.” That’s true if
you’re drinking obvious sugary drinks like soda, but it also applies to healthier-sounding
beverages like fruit juice, which is high in natural sugar. Go for low-sugar
beverages instead — like unsweetened coconut water or maple water — and snack
on whole fruit over fruit juices.
2. Worst Pretzels
Pretzels seem like a healthier alternative to the typical
vending-machine fare, but they might actually sabotage your productivity. “Most
pretzels are made with refined white flour, so they’re pure starch,” Bowerman
says. “On top of that, they’re a lot more dense than many other refined flour
products like white bread, so your body gets a huge slug of starch per
serving.” And since they’re low in fiber, that starch raises your blood sugar
levels fast, leading to a blood sugar spike and crash that drains your energy.
3. Worst Store-Bought Cookies and Cakes
Baked sweets suffer the same refined-carb woes as pretzels,
and they have way more sugar. They’re also loaded with heavily refined
vegetable oils that can make getting through your to-do list feel more
challenging. “Fats are what we use to build the brain,” explains registered
dietitian nutritionist Gabriella Vetere. “By using these inferior sources of
fats, you are more likely to have poor cognitive function and inflammation
throughout the body.” If you need to satisfy your sweet tooth with baked goods,
go for homemade ones made with higher-quality fats like olive oil, avocado oil,
unrefined coconut oil or grass-fed butter.
4. Worst Processed Frozen Dinners
Frozen dinners may be convenient, especially if you’re
working late at the office, but they’re loaded with sodium (salt), a nutrient
that may sabotage your productivity. “It’s common knowledge that a high-salt
diet affects your blood pressure and is hard on your heart, but foods that
contain high amounts of salt can affect your cognitive function and impair your
ability to think,” says Rene Ficek, a registered dietitian. Brain-draining
salty foods include fast food, canned soups and other very processed fare.
Prepare your own meals as often as possible so that you can control the amount
of salt you eat.
5. Worst: Chips and French Fries
Chips and fries are so delicious, but the combination of
fast-digesting sugars and processed fats can wreak havoc on your productivity.
“When you eat fries or potato chips, you’re sending a big load of starch and
fat into your system,” Bowerman says. That starch disrupts your blood sugar,
similar to pretzels and sugary foods. At the same time, a huge dose of fat
taxes your digestive system, so your body diverts energy to breaking down your
food instead of fueling your creativity. Skip the vending machine and the
drive-thru. If you’re craving fries, go for a healthy, veggie-based baked
option instead.
