The world of fruit and vegetables provides many options for those wishing to boost their concentration, energy and productivity levels. Eating fresh fruit at your desk can improve your productivity by over 10% according to research carried out by Fruitful Office, and once you get into the habit of healthy snacking, it becomes easier to gain more nutrition in general.
More and more companies are providing free fruit for their staff at work as part of aims to boost productivity and morale. 80% of people who took part in the study said the provision of fruit had improved the quality of their working life. The study had a positive effect on long-term habits, with 70% of participants continuing to eat more fruit, 13% enjoying healthier lunches and 45% cutting down on unhealthy snacks.
The older we get, the harder it can be to focus, and whilst this is often linked to age, poor concentration is also strongly connected to lacklustre diets. There are many concentration-boosting types of fruit and veg that can help you perform more convincingly at work and improve your cognitive abilities. 80% reported feeling healthier, with almost half citing an improvement in energy levels. A third said the fruit had left feel feeling more alert.
Let’s take a look at some of the best brain foods available to us right now.
Avocados: Avocados are pumped full of monosaturated fats, which keep blood sugar levels under control and provide you with a glowing complexion. They offer folate and vitamin K, can prevent blood clots in the brain as well as strokes whilst improving cognitive function wonderfully. Avocados are also excellent sources of vitamins B and C. The healthy fats found in avocados can increase blood flow through the body. Avocadoes offer as much potassium as bananas, enabling us to stay truly focused on the task in hand.
Broccoli: One of the most powerful brain foods around, broccoli is notable source for vitamins C and K as well as choline, renowned for sharpening memories. Broccoli is high in fibre, which helps you feel full up quickly and wards off further hunger. It also contains potassium, which helps the nervous system, which then itself supports the brain. In fact, those that have suffered brain injuries have often been able to aid their recovery with broccoli. Cauliflower and Brussels sprouts are also ideal for those attempting to move on from such injuries.
Celery: Celery provides vast antioxidants and is ideal for anyone seeking low-calories options that offer vast amounts of minerals, nutrients and vitamins. It’s also great for those fighting joint pain and irritable bowels.
Lentils: These are considered by many to be part of the vegetable group. They have become increasingly popular over the years due to their generous amounts of fibre and antioxidants. They play a pivotal role in helping blood reach the brain and can help it remain active and healthy rather than tired and sluggish.
Beetroot: Beets are remarkably nutritious and renowned for the way they improve energy and performance. The nitrates found in beets improve the blood flow to the brain and heighten mental performance. If you don’t like the idea of consuming beets on their own, why not hide them in a salad?
Blueberries: Ideal for snackers, blueberries offer significant amounts of fibre, vitamins C and K. Their generous levels of gallic acid can help us ward off stress and mental degeneration. Try them in pancakes and smoothies if you’d prefer not to consume them on their own. Blueberries have enabled people to fight everything from cancer to heart disease and can protect the brain from free radicals, allowing your brain to perform effectively into old age.
Bananas: Bananas are incredibly rich in potassium. If we don’t get enough potassium, we can find it tough to focus and remain productive. They are an excellence of fibre and mood-boosting tryptophan, which boost serotonin levels brilliantly. They can also help you feel calmer and improve sleep quality. They contain various vitamins vital for brain function.
Eggplants: The antioxidants found in eggplants can protect brain cell membranes. Eggplant is famously versatile and can be enjoyed on its own or as part or as part of a main meal. Opt for eggplant and you’ll receive fibre, copper, vitamin B1, vitamin K, potassium, folate and more.
Spinach: This dark green leafy option is packed with vitamin E, which boost cognitive function remarkably, whilst releasing dopamine to improve the way the brain deals with information. It’s also a great source for lutein, which is associated with battling cognitive decline and increases brain tissue. The folate in spinach enhances the quality of circulation to and from the brain. Spinach is also great for detoxification and plays a crucial role in liver health, helping to remove toxins that compromise the performance of all organs.
Tomatoes: Many have debated whether tomatoes are fruits or vegetables, but one thing is for sure – tomatoes are excellent for brain health. There’s increasing evidence that tomatoes can help ward off all sorts of degenerative diseases like dementia, Parkinson’s and Alzheimer’s. It could be wise to cook your tomatoes to get as much lycopene as possible from them. Lypopene can help prevent infertility, heart disease, diabetes, cataracts, skin ageing and sunburn as well as osteoporosis.
Carrots: Carrots are famously fantastic for vision but also wonderful for reducing inflammation and restoring memory. Carrots also contain lutein, which has a great effect on overall brain health. You can benefit from the memory-boosting lutein found in carrots by eating them in their conventional form or consuming them in the form of juice.
Simply making a few dietary changes and introducing more fruit and vegetables into your daily life can make a huge difference to work performance, focus, mood and physical well-being. It’s vitally that we don’t overlook brain foods when embarking on healthier diets. The productivity-enhancing fruits and vegetables discussed above can help you function more effectively not only now, but way into the future.