Eating for Enhanced Work Performance
Need to stay sharp during a Friday afternoon meeting, maximise learning in your last lecture for the week or just keep your attention span in check knowing the weekend is coming? What you eat across the day can play a role in keeping your concentration in tip top shape. Here are four key nutrients to enhance your performance and get you through the end of the work week:
1. Low GI carbohydrates
Carbohydrates fuel our brain, the powerhouse of our concentration. Choosing carbohydrates with a low Glycaemic Index is best as this type digests slowly, providing a sustained stream of brain-fuel for optimal concentration over the entire day. Try swapping white wraps, breads and pastas for wholegrain, sourdough or pulse-based varieties. Better yet, go for legumes and grains in their original “whole” form, like rolled oats, quinoa and chickpeas.
2. Omega-3 fatty acids
Our brain cells are built using omega-3 fatty acids, making this nutrient vital for maintaining its structure and function. Clearly essential for brain-power, omega-3’s are also essential to obtain from food as our bodies cannot make this nutrient by itself.
Top sources include:
Mackerel
Salmon
Sardines
Flax seeds
Chia seeds
3. Iron
Iron is another essential nutrient that our bodies cannot make. It transports oxygen to all of our cells, including those in our brain. Since a low intake of iron can affect the amount of oxygen our brain receives, we may experience “brain fog”. One of the quickest ways to combat poor concentration from low iron is to include the richest food-source, liver! But if organ meat is not your cup of tea, go for beef, lamb or plant-based sources like tempeh, tofu or foods fortified with Iron such as Weetbix.
4. Choline
Possibly a lesser-known nutrient, choline is undoubtedly important for concentration. Our bodies need choline to make acetylcholine, a chemical that carries messages between our cells. Being so vital for proper relaying of information within our brains, we should ensure our diets include choline-rich foods to optimise concentration.
Top sources include:
Eggs
Beef
Chicken
Fish
Beans
Nuts
Try boosting some of these key nutrients in your diet today to keep your concentration sharp and get you through the work week. Don’t know where to start? Check out our earlier blog article on ‘How to pack a balanced lunch’ including our 4-step hack to a quick lunch including the key nutrients above.
