Foods to increase productivity

We all know that food is fuel for our body and that keeping a healthy and balanced regimen is vital for high performance. Aim for a good balance of protein, healthy fat, carbs and fibre in every meal. This type of meal will keep you feeling full longer and give you more energy. The exact amount of macronutrients is individual and depends on your weight goals and physical activity levels. Here is a list of some of the best foods for increasing productivity levels!

Whole grains
Remember, simple carbs may increase feelings of fatigue, so go for complex carbs. Whole grains work best: if you want rice, go for brown or red; if you want bread, try to eat whole grain and sourdough.


Vitamin B
B1, B2, B3, B5 are the most "invigorating" vitamins. They play a major role in the Krebs cycle - in other words, the process of converting food into energy. Foods rich in vitamin B include organ meats, leafy greens, legumes and eggs.

L-carnitine
It plays a key role in the fat burning process but also helps with endurance. Red meat has the highest levels of l-carnitine.

Flavonoids
The flavonoids found in cocoa improve blood flow to the brain and may impact cognitive and athletic performance.  75-80% dark chocolate or just pure cocoa powder as a drink may profoundly affect performance.

Anthocyanins
Anthocyanins are antioxidant flavonoids. Studies show that blueberry flavonoids (the main ones are anthocyanins) could stave off the cognitive decline and memory loss that comes with ageing.

Choline
Egg yolk actively promotes brain health, as it is one of the most nutritious foods: it's high in vitamins A, B12, selenium and zinc. Choline is especially important for cell membranes and acetylcholine, a neurotransmitter that is involved in learning and memory.

Foods that support mitochondrial cells
Mitochondria are the power plants of our cells. Eustress (also known as "positive" stress that keeps us excited about life, i.e. the rush of a roller-coaster ride) helps activate them. One way to create eustress is with food. These can be slightly toxic foods that, in small quantities, don't harm but benefit the body: like flavonoids and stilbenes (found in parsley, spinach, tea, eggplant, tomatoes). Most often, these are brightly coloured fruits and berries with a strong aroma and tart taste. Another healthy food for mitochondria is fatty fish, which is rich in omega 3 fatty acids. This micronutrient will strengthen mitochondrial membranes, which in turn has a positive effect on the energy production process. This is a great reason to add mackerel, sockeye or salmon to your diet.

Author of the publication

Alexandra Bougrova
Alexandra Bougrova
Senior editor
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