14 Productivity-Boosting Foods You Should Eat

Even if you don’t love food as much as we do, it’s all too easy to find excuses to eat throughout the day. Feelings like boredom, excitement, stress, nervousness, and happiness are among the many reasons our brains decide that it’s time to visit the kitchen. But, one of the best reasons to eat is to increase your productivity – so long as you’re aware of the best productivity-boosting foods.

Hard work requires plenty of energy and a sharp mind, so we all need to make smart choices and choose foods that boost productivity instead of making us feel overly full and tired or lethargic.

According to the World Health Organization, the right foods can increase motivation, brain power, and overall productivity by up to 20%. This might sound too good to be true for those who work intense jobs while juggling family and social life, but there is a definite science behind it.

The science behind productivity-boosting foods

Glucose, a simple sugar, gives your brain the energy it needs to stay focused and alert.

Our bodies are designed to keep the level of glucose in our blood constant. After you eat, your blood glucose rises, and insulin is released into your bloodstream, unlocking muscle, fat, and liver cells so glucose can get inside them.

Most of the cells in our bodies use glucose, amino acids and fats for energy. But it’s the main source of fuel for your brain. Its nerve cells and chemical messengers need it to help them process information.

Without it, your brain isn’t able to work very well, so when we run low on glucose, it becomes easy to get distracted and lose focus.

This is why it’s near impossible to work on an empty stomach—instead of clearing your to-do list you’ll find yourself aimlessly scrolling through social media, taking longer to complete tasks than you should, missing deadlines and filling your time with distracting chit-chat and procrastinating.

Not everything we eat are productivity-boosting foods

It’s important to consider the consequences of your food choices, especially when your productivity and brain power are on the line.

Our bodies don’t process all foods in the same manner. For example, foods that are high in sugar or carbohydrates generally release glucose more quickly, giving you an immediate burst of energy that is typically followed by a dreaded crash.

So, if you’ve been feeling a little slow or sluggish at work lately, adding productivity-boosting foods to your daily diet could be the answer you’re looking for. To help, we’ve compiled a list of the best productivity-boosting foods you can eat!

14 productivity-boosting foods

The next time you’re searching for foods that boost productivity, put down the toast and opt for one of these brain foods instead:

1. Carrots & Hummus

In terms of a snack, carrots and hummus are one of the most nutritious and delicious that you’ll find. The combination boasts protein, healthy fats, soluble fibre, beta-carotene, and potassium. It is low in calories and will keep you full for hours.

2. Yogurt & Granola

If you prefer sweet treats, yoghurt and granola can be great alternatives to puddings and baked goods and can help to make you more productive.

Yoghurt is a source of calcium and protein while providing your gut with good bacteria. The granola adds a tasty crunch as well as fibre. When shopping for the two, try and choose a greek yoghurt that’s high in protein and a granola that is low in sugar.

3. Apple & Peanut Butter – a delicious combo of productivity-boosting foods

This carb-free, productivity-boosting snack contains the protein, vitamin c, and other nutrients that your hungry brain needs while also combating inflammation, promoting heart health, and lowering your blood sugar levels. Next time you feel peckish at the office, go to the kitchen and slather an apple in peanut butter.

4. Water

While it’s not considered a food, staying hydrated will do wonders for improving your productivity and focus. One of the main symptoms of dehydration is fatigue, so if you’re feeling tired, drink a few glasses of water – then watch yourself transform in the minutes and hours afterwards.

5. Dark Chocolate

The cocoa in this brain food positively impacts your brain function and power. Cocoa is considered a flavonoid, an antioxidant that strengthens some of the neural pathways in your brain responsible for cognitive performance. Dark chocolate – a brain food – who would have thought it!

6. Eggs are productivity-boosting foods

Whether it’s scrambled eggs for breakfast or a hard-boiled egg for a snack, eggs offer a host of healthy nutrients that have brain-boosting benefits. They are a great source of protein and egg yolks are a good source of choline, which is associated with promoting brain function, like maintaining memory and communications between brain cells.

7. Bananas

Eating a banana will give your brain the healthy, natural, low GI sugar your body needs for you to be productive throughout the day.

Bananas are packed with carbohydrates that will keep you feeling full for longer – helping you to avoid snacking on unhealthy foods during the day. I know what you are thinking – “Oh no, carbs!” – but the carbohydrates in bananas are classified as resistant starch, which functions similarly to dietary fibre. So it’s a win-win!

Plus bananas make you happy! They contain high levels of tryptophan, an amino acid, which is converted into serotonin in your body.

8. Green Tea

In addition to keeping you hydrated, drinking green tea will give you a slight caffeine boost while helping your brain with an amino acid called L-theanine.

Studies have shown that L-theanine and caffeine have a collaborative effect, working together in your brain to optimise cognitive performance and working memory.

Avoid adding any sugar when preparing a cup of green tea, as this will defeat the purpose!

9. Almonds

Almonds are a great choice of snack for a hectic lifestyle. Almonds contain protein, magnesium, vitamin E, fibre, and healthy fats which can replenish your energy, boost your brain power, and make you feel satisfied and full.

10. Salmon

Salmon is high in omega-3 fatty acids, which help bring energy to the brain and improve your ability to retain information.

11. Berries are productivity-boosting foods

Berries like raspberries, blueberries, blackberries, and strawberries contain bioactive compounds that can improve brain function and energy. They are also rich in antioxidants.

12. Nuts

In addition to almonds, nuts like cashews, pistachios, and macadamias can improve memory, prevent inflammation, and promote brain function. They are an easy snack that can be stored in your desk drawer for weeks.

13. Avocados

This green fruit is an excellent source of unsaturated fats that can support the brain and reduce blood pressure. For a delicious snack, remove the pit from an avocado, fill it with fresh salsa, and eat it with a spoon.

14. Brown Rice

Unlike white rice and bread, whole grains like brown rice contain vitamins and fibres that help memory function by improving blood flow. Brown rice can also improve blood sugar, fending off unhealthy cravings.

Make lasting improvements to your productivity with VY Nutrition Coaching

At VY Nutrition, we provide nutritional coaching designed by busy people, for busy people. We know all too well how busy and demanding life can be, and that’s exactly why you can depend on us to provide you with the facts and the encouragement you need to fuel your brain and increase your productivity.

By changing their behaviours and habits with our expertise, we help our customers create a healthy lifestyle that is sustainable for long periods so they can continue to crush their life goals.

Browse our nutrition plans now to find out how you can set yourself on a new course of fitness, nutrition and body positivity. Make sure to also check out our new blog for more advice on lifestyle and health improvement.

Here’s to a more focused, energised, and productive you!