8 Superfoods to Help you Stay Productive on a Work day

Posted by Melissa Tham on 05-Apr-2018 00:00:00

“You are what you eat”.

What we eat can have a direct influence on our work performance on a typical weekday. Research has also revealed that employees with unhealthy diets were 66 percent more likely to report a productivity dip than healthy eaters.

If you are serious about performing your best at work, try including these 8 superfoods in your diet to help you stay productive on a work day:


1. Salmon

Did you know that your brain is the fattest organ in the body and consists of 60 percent fat? Taking Omega-3 fats can help keep your brain sharp and healthy. Fish in general contain lots of Omega-3s fatty acids and salmon is one of the best of them. The Omega-3 fatty acids found in salmon not only helps to improve both learning and memory, but will boost your mood too. 

2. Avocados

Avocados are a great energy source because they are full of heart-healthy monosaturated fat which will take a longer time to digest. In addition, they contain energy boosting B vitamins and fibre. Try having an avocado sandwich for breakfast or an avocado milkshake after lunch for that energy boost that’s built to last.

3. Green tea

We all love green tea- not for the taste- but more of the potential health benefits from preventing cancer to protecting our heart. But did you know that green tea helps in widening blood vessels in the body and increases overall blood flow and circulation? That makes green tea a natural energy enhancer, without the negative side effects of other artificial ingredients. Brew a cup of green tea right after lunch which will help in digesting a heavy lunch too.

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 4. Almonds

Rather than snack on potato chips or crackers, consider snacking on nuts such as almonds instead. Not only are they packed with good fats and help you stay full for longer, almonds contain about 17 percent of your daily intake of Vitamin B2, which helps convert food to energy for the body. These vitamins are essential for energy production and have a positive effect on performance and strength.

 5. Dark chocolate

Not all sugar are considered bad for you. In fact, dark chocolates are an excellent choice for satisfying that sweet tooth and improving overall focus. Dark chocolates contain anti-oxidants which can boost energy levels and improve your brain function during the mid-afternoon slump. Just keep your indulgence to a moderate amount as chocolates in general have high fat content.

 6. Eggs

While eggs have been receiving negative flak for its high cholesterol level in the past, they are a good source of inexpensive proteins which optimize brain function. More importantly, eggs contain choline which helps to boost memory and cognitive skills. Try having scrambled eggs or hard boiled eggs during lunch to keep you full throughout the rest of the day and maximise brain power!

 7. Blueberries

Not all fruits are created equally. Blueberries are rich in flavonoids which increase oxygen and blood to the brain. This means that they help to boost memory and concentration to overcome post lunch drowsiness.Try snacking on them throughout the day as a healthier alternative to chips or crackers.

 8. Eggplant

Most of us will not give eggplant a second glance at the grocery store, but surprisingly they can help improve memory and cognitive function. Eggplant gets it’s purple color from a substance called nasunin, a powerful antioxidant that protects the lipids (fats) in your brain and eats up free radicals in your body that can cause damage to cells. Eggplant also contains phytonutrients that keep your brain safe from toxins and increase blood flow to improve memory and cognitive function. Keep your brain sharp with a serving of eggplant during lunchtime!


We hope that this article is helpful. Do you have any tips you would like to add?

Let us know in the comments and please share this post with a friend/colleague if you enjoyed it!



Topics: Performance Management

Written by Melissa Tham