The fuel you put in your body not only provides physical energy but also mental energy. When you eat something, the nutrients get into your bloodstream and eventually get into your brain. Of course there are some foods that are better than others when it comes to sustainable energy. And the more energy you have, the more you can do in one day. Read on for seven that are particularly good at increasing productivity. Just contact your grocery guide for help with the serving!
There is a reason why almonds – like other nuts and seeds – have long been considered "brain food". Nuts and seeds are filled with vitamin E, which has been linked to a reduced risk of cognitive impairment. Add half an ounce a day to your daily snack or meal program to take advantage of the brain while still staying on the path to weight loss. There are many ways to eat nuts and seeds. Almonds or sunflower seeds can easily be thrown into a salad. Some even prefer to eat a handful of simple nuts for a lunch snack. Raw or roasted has no effect on vitamin strength. So decide what you like best. Only opt for nuts where the added salt is left out.
As you know how many nuts you should eat
Whole grain bread
Carbohydrates are generally responsible for more than half of the energy that keeps us going. Of course, whole grains that also contain vitamins and minerals are the best kind of carbohydrates. A study published in the Journal of Nutrition and Metabolism found that eating whole grains can prevent an increase in blood sugar – which means that less energy falls during the day. Add whole grain toast to your breakfast or lunch for long-term energy.
Bananas have long been a popular energy source among endurance athletes. Some of the world's best competitors have been spotted on the edge of a banana. And there is a good reason for that! A study by the Appalachian State University Human Performance Lab found that eating half a banana every 15 minutes during a time trial attempt increased performance as did drinking a sport energy drink at the same intervals. For those who don't do heavy cycling every day, a banana should be enough.
If you're looking for a simple and portable snack that contains a lot of energy, go for raisins. The nutrients are more concentrated than fresh grapes, so you get more energy with less intake. It is the perfect snack for a busy day or a weekend cycle. Be careful because raisins contain a lot more sugar and calories than ounce and fresh grapes. A handful is all it takes to get a nutritional boost.
Eggs for energy? This is shown by the study published in Nutrition Today. The researchers found that the high-quality protein in eggs provides lasting energy and promotes satiety. In other words, eggs as part of breakfast keep you productive and full all morning.
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You have no doubt heard of blueberries called superfoods. These berries may be small, but they have a strong punch. Blueberries are loaded with cancer-fighting antioxidants, vitamin C and iron. But blueberries are also brain food. A study by Harvard researchers at Brigham and Women's Hospital found that high intake of flavonoid-rich berries such as blueberries can delay memory loss in women.
Yogurt is most recognized for its calcium, but it also has serious protein power (up to six to nine grams per serving – Greek yogurt has more). Fitness experts call it the perfect post-workout snack because it not only speeds up muscle repair, but also replenishes energy. Morning yogurt is also a great way to fortify yourself for a productive day.